iam women 35 years old i am over weight with 89 Kg...

We would like to inform you that first, Assessment of your nutritional status

 By calculating your daily need to maintain your current weight, you need approximately 2,200 calories if you exercise 3 times a week.

So, I will provide you with a 1300 calorie diet program so that you can lose 1 kilo during the week.

What is healthy food for PCOS?

• Group grains, such as brown bread, rice, oats, wheat products, and pasta, provide you with vitamin B and iron.
• The group of vegetables and fruits, provides you with vitamin C and many minerals such as magnesium and potassium.
• A group of healthy fats, such as olive oil, avocados or nuts, are rich in omega-3, which protect you from cardiovascular disease.

An example of a 1200 calorie diet

Breakfast: a cup of low-fat milk + half a cup of oatmeal or a slice of brown bread + a banana or a small apple Jam + a tablespoon of peanut butter or a boiled egg

Snack: 2 whole wheat biscuits or half a cup of corn + a pear or a kiwi

Lunch: 5 tablespoons of rice or a boiled potato + a cup of cooked mixed vegetables (zucchini + carrots + buckle + pepper) or a cup and a half of green salad + 120 g chicken breast or veal or grilled fish fillet or grilled kofta or a cup and half of cooked lentils or green beans

Snack: 45g unsalted nuts, a piece of salted crackers, or two tablespoons of raisins, dried apricots or dried figs

Dinner: a cup of cooked chickpeas with a sprinkle of cumin and lemon or a cup of low-fat milk or 30 g boiled white cheese + a cucumber or two leaves of lettuce or a pepper or the same breakfast without bread