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PCOS Routine Chart

The document outlines a daily routine for reversing PCOS, including a specific diet plan, supplements, workout schedule, intermittent fasting, and lifestyle tips. It emphasizes high-protein meals, avoidance of certain foods, and regular exercise. The goal is to achieve weight loss and balance menstrual cycles over a few months.

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vishwakarmavikas55555
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1 views1 page

PCOS Routine Chart

The document outlines a daily routine for reversing PCOS, including a specific diet plan, supplements, workout schedule, intermittent fasting, and lifestyle tips. It emphasizes high-protein meals, avoidance of certain foods, and regular exercise. The goal is to achieve weight loss and balance menstrual cycles over a few months.

Uploaded by

vishwakarmavikas55555
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PCOS Reversal Routine Chart (Daily Checklist)

■ DAILY DIET PLAN


Morning: Warm water + Apple cider vinegar (optional) + 5 soaked almonds
Breakfast: High protein (oats with soy milk / besan chilla / tofu bhurji)
Lunch: 2 rotis + dal/chole + sabji + salad
Evening: Roasted chana / nuts / green tea / plant protein shake
Dinner (before 8 PM): Veg soup + 1-2 rotis + sabji
Before Sleep: Warm turmeric plant milk (optional)

■ Foods to Avoid ■ Foods to Take


Sugar, sweets, bakery, maida, fried items, dairy, packaged
Vegetables,
drinks lentils, tofu, sprouts, nuts, seeds, olive oil, fruits (apple

■ SUPPLEMENTS
- Myo-Inositol + D-Chiro Inositol (2000mg + 50mg twice daily)
- Vitamin D3 (2000 IU daily)
- Omega-3 (1000mg daily)
- Magnesium + Zinc (once daily)
- Probiotic (optional)

Day Workout
Mon Brisk walk / jog – 45 min
Tue Strength training – legs & glutes
Wed Yoga / mobility
Thu Strength training – upper body
Fri Brisk walk / cycling – 45 min
Sat Full body HIIT – 20 min
Sun Rest / light walk

■■ FASTING ROUTINE
- 16:8 Intermittent Fasting (Eat between 11 AM – 7 PM)
- Only water, black coffee, or green tea during fasting window

■■■■ LIFESTYLE TIPS


- Sleep 7–8 hours daily
- Reduce stress (walk, meditation, journaling)
- No late-night snacking
- Track periods monthly
- Aim for 3–4 kg weight loss in 2–3 months for cycle balance

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