LOSE 10KG + WEIGHT
12 WEEK PCOS REVERSE
PREPARED BY : RISHIKESH SAHOO
EXCEL NUTRITION UNI LEVEL - 1
AHC, ATC, SPC, Team Boss Accademy
FIRST SOME
CLIENT RESULTS
64KG 50KG
75KG 63KG
REVERSE PCOS & LOSE 10KG
81KG 74KG 71KG 62KG
93KG 68.5KG
57KG 50KG
75KG 64KG
Note : This is a frame-work. Not a
personalised plan structure. Please
consult an expert nutritionist &
movement specialist before starting.
REVERSE PCOS
Now let‘s go to the plans.
3 DAY PLAN
12 weeks plan to
REVERSE PCOS
PHASE 1: RESET & ROOT CAUSE
REVERSE PCOS
REPAIR (Week 1–4)
PHASE 2: METABOLIC FIRE-UP &
CYCLE STABILIZATION (Week 5–8)
PHASE 3: SUSTAIN & STRENGTHEN
(Week 9–12 and beyond)
Objectives : Important
REVERSE PCOS
1. This plan is designed for women struggling
with PCOD/PCOS, hormonal imbalances,
unexplained weight gain, fatigue, mood
swings, insulin resistance, cravings, bloating,
and irregular periods.
2. You’ll learn exact lifestyle, nutrition,
movement, and mindset protocols to support
your body’s healing from within—without crash
diets or harsh medications.
3. By following this 12-week plan, you’ll:
Improve energy & digestion
Reduce symptoms of PCOD
Regulate cycles
Lose excess body fat
Feel emotionally and physically lighter
THE HIDDEN SABOTEURS –
WHAT’S HOLDING YOU BACK
Poor Sleep:
Disrupts insulin sensitivity and worsens hormonal
chaos.
Stress Overload:
Triggers cortisol, leading to more belly fat and
irregular periods.
REVERSE PCOS
Cravings & Mood Swings:
Linked to poor blood sugar management and
estrogen/progesterone imbalance.
Fatigue:
From inflammation, low metabolism, and
micronutrient gaps.
Hormonal Misfires:
High androgens, poor ovulation, low
progesterone, and insulin resistance create a
toxic loop.
INSULIN RESISTANCE –
THE ROOT CAUSE OF PCOD
PCOD is not just about ovaries; it’s about
insulin.
Insulin resistance = Body doesn’t use insulin
efficiently→ More fat storage, acne, cravings,
irregular periods.
REVERSE PCOS
Healing requires improving insulin sensitivity
through:
1. Balanced meals (protein, fiber, healthy fats)
2. Reducing sugar/refined carbs
3. Strength training
4. Managing sleep and stress
HOW TO FIX SLEEP & FATIGUE
Sleep 7.5–8.5 hours consistently (especially
during luteal phase).
Reduce screen time 1 hour before bed.
Night routine: warm bath, magnesium-rich
dinner, no caffeine post 4 PM.
Sleep = Metabolism Reset + Hormonal
Healing.
HOW TO MANAGE STRESS
& CORTISOL
Practice breath-work 5–10 min/day (Box
breathing, 4-7-8 method).
Journaling & “mind dumping” at night.
Light walks post meals to reduce cortisol.
Avoid excessive cardio workouts which stress
your adrenals.
REVERSE PCOS
HOW TO DEAL WITH CRAVINGS
& BLOOD SUGAR SWINGS
1. Cravings = Blood sugar crash OR emotional
hunger.
2. Fix with:
Protein-rich breakfast (20–30g protein).
Zero refined sugar & less packaged food.
Herbal teas (cinnamon, licorice).
Glucose balance snack options: boiled eggs,
nuts, roasted chana, seed mix.
MOOD SWINGS, IRRITATION,
AND EMOTIONAL OUTBURSTS
Irritation = Low progesterone, poor gut health,
high cortisol.
Fixes:
Evening magnesium foods (banana, pumpkin
seeds, spinach).
Moderate walking + yoga poses like child’s
pose & legs-up-the-wall.
REVERSE PCOS
Include omega-3 (chia, flaxseeds) &
fermented foods (curd, kanji).
Emotional tracking: keep a mood diary to
observe patterns.
RESETTING YOUR METABOLISM
Eat enough. Under-eating slows metabolism.
Start day with protein + movement (boosts
BMR).
3 solid meals + 1 snack (avoid grazing).
Fix micronutrients: Vitamin D, B12, iron,
magnesium, zinc.
MOOD SWINGS, IRRITATION,
AND EMOTIONAL OUTBURSTS
Irritation = Low progesterone, poor gut health,
high cortisol.
Fixes:
Evening magnesium foods (banana, pumpkin
seeds, spinach).
Moderate walking + yoga poses like child’s
pose & legs-up-the-wall.
REVERSE PCOS
Include omega-3 (chia, flaxseeds) &
fermented foods (curd, kanji).
Emotional tracking: keep a mood diary to
observe patterns.
RESETTING YOUR METABOLISM
Eat enough. Under-eating slows metabolism.
Start day with protein + movement (boosts
BMR).
3 solid meals + 1 snack (avoid grazing).
Fix micronutrients: Vitamin D, B12, iron,
magnesium, zinc.
DIGESTIVE POWER
= HORMONAL POWER
Digestion impacts estrogen detox, nutrient
absorption, inflammation.
REVERSE PCOS
Tips:
Start day with soaked methi or jeera water.
Chew food 20–25 times per bite.
Add raw salads or fermented food 1x/day.
Remove bloating triggers: dairy, gluten (for
some), ultra-processed snacks.
NUTRITION PLAN
BREAKFAST - (420 calories)
Besan Chilla + Mung Salad
2 medium besan chillas (add onions, coriander,
ajwain, green chillies)
½ cup moong salad (boiled moong + tomato +
cucumber + lemon)
Herbal tea or black coffee
Protein: 18g | Calories: ~400 kcal
Vegetable Upma + Boiled Eggs
REVERSE PCOS
1 cup gluten-free oats upma (with carrots, beans,
mustard seeds, curry leaves)
2 boiled eggs (or tofu cubes if veg)
Protein: 20g | Calories: ~420 kcal
LUNCH- (500 Calories)
Rice + Dal + Veggie Curry + Salad
1 cup cooked brown rice
1 cup dal (masoor/moong with tadka)
1 cup seasonal sabzi (lauki, tori, bhindi,
etc.) in 1 tsp oil
Raw cucumber/tomato salad with lemon
Protein: 22g | Calories: ~500 kcal
Moong Khichdi + Mixed Veg Raita (with
curd)
1.5 cup foxtail millet-moong dal khichdi
with veggies
½ cup raita (cucumber + curd + jeera)
Protein: 20g | Calories: ~500 kcal
EVENING SNACK - (300 calories)
R o a s t e d C h a n a + F r u i t + G r e e n Te a
30g roasted chana (¼ cup)
1 medium apple or pear
Green tea or lemon water
Protein: 8g | Calories: ~250 kcal
Aloo- cheese Tikki
½ cup mashed sweet potato
1 cube cheese
C h o p p e d g r e e n c h i l l i e s , c o r i a n d e r, j e e r a
REVERSE PCOS
Shape into small tikkis and shallow cook
in 1 tsp coconut oil
Serve with mint chutney
Protein: 8g | Calories: ~250-300 kcal
DINNER - (450 calories)
Moong Dal Dosa + Sautéed Veggies
2 medium moong dal dosas (use
fermented batter)
1 cup sautéed veggies (Bell peppers,
beans) in olive oil
Mint chutney
Protein: 18g | Calories: ~400 kcal
Egg Bhurji + Paratha + Stir-Fry
2 eggs + 1 egg white bhurji (onions,
tomato, masala)
1 medium bajra/jowar/ragi paratha (to
avoid gluten)
½ cup stir-fried cabbage or spinach
Protein: 20g | Calories: ~430 kcal
WORKOUT PLAN
Week 1–4 (Foundation)
Walking: 5 days/week – 30 min after
meals
Mobility: 10 min daily (cat-cow, shoulder
rolls, hip circles)
Breathwork: 5 min/day (Box breathing)
REVERSE PCOS
Week 5–8 (Build Strength)
Walking: 40 min x 5 days
Resistance Training (Home-based):
3x/week: squats, glute bridges, pushups,
wall sits
2 sets x 10–12 reps
Stretching: post-workout 5 mins
Week 9–12 (Tone & Burn)
Walking: 45 min x 6 days
Resistance Training: 4x/week (add
dumbbells/resistance bands)
Mobility + Yoga: 2x/week
Breathwork: Morning + Evening sessions
WHAT TO AVOID
DURING PCOD REVERSAL
Skipping meals or staying in calorie deficit for
long
Packaged foods (granola bars, instant oats,
“fit” biscuits)
Too much caffeine or green tea (dries body
internally)
Excess cardio (leads to cortisol spike)
Negative self-talk or body hate
REVERSE PCOS
Gluten & dairy (for at least 6–8 weeks to
assess sensitivity)
Comparing your journey with others
CONCLUSION – YOU’RE NOT
BROKEN, YOU’RE HEALING
PCOD reversal is not a quick-fix. It’s a deep,
inside-out reset.
You now have the blueprint – the only thing
missing is action.
Stay consistent. Don’t chase perfection—chase
progress.
Give your body what it needs, not just what your
cravings want.
You are not your diagnosis.
You are stronger, wiser, and healing.
REVERSE PCOD : DIET
IF YOU’RE TIRED OF
STRUGGLING WITH PCOD &
WANT TO HEAL YOUR BODY
DM THE WORD “PCOD”