Nutritionist and PCOS coach Chahat outlines a holistic 10-step approach to reverse PCOS symptoms in eight weeks, emphasizing health over rapid weight loss. Her key recommendations include:
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Avoid under-eating: drastic calorie cuts disrupt hormones.
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Choose smart carbs: include millets, sweet potatoes, brown rice, and oats paired with protein and healthy fats.
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Don’t eliminate dairy/gluten: unless personally reactive.
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Test blood markers first: check Vitamin D, B12, thyroid, insulin, iron.
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Strength-train over HIIT: resistance workouts stabilize hormones more effectively.
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Balanced meals: combine protein, fibre, healthy fats to manage cravings and support ovulation.
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Prioritise 7–9 hrs sleep in a cool, dark environment.
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Track cycles, not just weight: menstrual regularity is a key progress marker.
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Shift focus from weight to inflammation: observe skin, mood, bloating signals.
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Seek support: personalized guidance beats generic plans.
This advice aligns with broader PCOS nutrition science that stresses balanced meals, low-GI carbs, anti-inflammatory foods, and strength training for insulin sensitivity and hormonal balance. The coach’s message: healing PCOS is achievable with smart, consistent habits not quick fixes.
