I was diagnosed with PCOS when i was 17 and was put on alert for wt gain. As im an indian and the food is usually prepared with lesser cals i hav kept wt gain in check tho i fluctuate 5 lbs hre and thre but being 5'4" i hav stuck to 125 lbs more or less. will discuss a breakthru recipe below

recently i touched 130lbs which ticked off the dieting n exercise regime which helped me to reach 118lbs. as i read thru this forum i saw a lot of females hav had issues with wt. i hope my regime helps.

tho exercise is imp but cal intake is far more imp hence i followed this

Morning(8am):- 1 glass fat free milk/ plain oats with fat-free milk with raisins
mid morning(10:30):- 3 carrots + 1/2 cucumber (will fill ur belly)
11:30 - green tea with lil bit honey
aftrnoon(1:00pm) lunch - my porridge recipe - full bowl
mid aftrnoon(2-4) 1 apple + 1 pear/peach/any fruit
eve(5pm) 1 cereal bar 2 get energy 4 wrkout
5:30- cardio/weight wrkout for 1 hr with trainer (3-4 times a week)
dinner(7:30) 1 bowl of sprouts or porridge recipe
dessert - simply anything in small quantity/ hav any fruit(i like grapes n strwberry) dipped in fat free whipped cream
@least 1/2 hr walk in neighborhood
no food after 10 if u sleep at 11pm
if ur tummy rumbles hav 1 glass of warm fat free milk with honey

my porridge recipe (try pressure cooker)
1 cup coarse wheat (can use fine but add 1 cup lesser water)(fiber)
1/2 teaspoon oil(olive) to roast(can dry roast too w/o oil)
then add 1/2 teaspoon turmeric [optional](aids digestion and incr metabolism) and let it roast for min or 2
salt to taste
1 cup lentil of ur choice (protein)(washed)
2-3 chopped chillis
any cut vegs (potato, sliced onions, carrots, broccoli)
4 cup water
can put other spices like pepper
[ginger garlic paste - usually available at indian groceries 1 spoon][optional]

pressure cook it on high till 1 whistle and on sim for nxt 10 mins
wait till steam finishes and add water if reqd to make it thin, if u think its not fully made, wait for 1 more whistle
can add lemon juice
unlike other recipes, indian spices incr flavour and it fulfills all nutrition requirements and fills u but keeping cal intake v less

can also eat with low fat plain yogurt/dahi