Struggling With PCOS? Include These Low-Fat High-Protein Veg Dishes In Your Diet

“You have gained weight,” said everyone.

“You have so much facial hair,” exclaimed many.

PCOS is not just about facial hair, acne, the possibility of fertility issues, and weight gain. It is so much more. The condition makes it hard to lose weight, some women cannot eat their favourite dairy products, others experience pigmentation in the skin folds, witness skin tags, and struggle with hormonal imbalances. Women with PCOS also experience disturbed sleep patterns, cravings for sugar, fatigue, stress, and anxiety, and are also at a higher risk of developing insulin resistance.

Every person has different symptoms, and so do I. The doctor suggested I should lose weight and follow a healthy diet. It is easier said than done, but you can use that excuse for a short period of time. The gravity of PCOS started hitting harder with stress at workplaces, inflammation in the body, chronic fatigue, and a combination of sleepless nights and sleepy mornings. 

Also Read: Manage Your PCOS Naturally With 6 Homemade Drinks

I started a combination of diet and exercise, the only solution to manage PCOS. For all the eager readers, I also tried Ayurvedic treatment, but it only helped for a month and therapies are expensive, and can go as high as Rs 50,000. Since I am a vegetarian, below are some low-fat and high-protein dishes that have helped me manage my symptoms and lose some weight.

Mixed Dal

Dal is a staple at my home, but I don’t like every kind of lentils. So mixed dal is a great way to incorporate protein and other nutrients to your diet. You can follow the recipe for panchmel dal in which the spiced tomato-onion gravy infuses lentils with an array of flavours, making it a wholesome pairing with rice and wheat roti.

Soybean Curry

Do you find soybeans bland and not to your taste? You are in for a treat because if you have PCOS, you need 80-100 grams of protein a day, and quality soybeans are rich in it. Let the nuggets boil for 5 minutes, and you can make tomato-based gravy on the side. To make it more delicious, add sliced onions, soy sauce, and a slurry of rice flour. Boiled and drained soybean chunks will absorb the umami notes, and can be enjoyed with rice, multigrain paratha, or millet-based flatbread.

Paneer Or Tofu Paratha

Paneer and tofu are also rich in protein. You can incorporate these into your diet in various ways. You can make parathas for breakfast, an excellent way to begin your day. You can also make bhurji or tofu scramble, paneer tikka, or add grilled cubes to a bowl of green salad because protein and fibre together are a complete meal.

Chana Chaat

Mornings are often rushed for working professionals like me. You usually have less time to cook food, but you can meal prep in advance over weekends. Always keep boiled potatoes (sweet or regular), chana, and sprouts in the refrigerator. Mix them along with freshly chopped onion, tomatoes, and coriander leaves. Sprinkle salt and drizzle lemon juice to prepare a protein-rich breakfast in under 10 minutes. You can also relish this snack in the evening.

Moong Dal Chilla

Moong dal chilla with grated paneer is another protein-rich low-fat dish that can help you manage PCOS. It is fulfilling and takes no time to prepare if you have the batter ready in the refrigerator. You can make it more interesting by topping it with shredded carrots, cabbage, and a few other vegetables to make up for the fibre intake.

It might read like a cliche, but you must moderate the intake of milk, caffeine, and maida. Pizza, burgers, bread, naan, etc. are irresistible, but they lead to bloating and inflammation. If you have PCOS, consult a doctor about your diet and listen to your body, watch how it reacts to certain foods, and make adjustments along with at least 20-30 minutes of exercising every day. You will start noticing a difference in a month.