Bengaluru Techie’s 4 kg Drop in 45 Days: A Vegan, PCOS‑Friendly, Dairy‑Free Diet Journey

Breaking: Bengaluru Engineer Goes Fully Vegan For PCOS, Hits 90-100g Of Vegan protein Daily And sees Rapid results

By Archyde staff | Published: 2025-12-06

Bengaluru – A Software Engineer’s sudden dietary reset has become a headline-making health story after a doctor’s advice to eliminate dairy for polycystic ovary syndrome prompted a strict vegan overhaul.

Immediate Reset after Medical Advice

Tanya Rajhans Is A Senior Software Engineer Based In Bengaluru Who Previously Relied On Dairy Staples Like Paneer And Yogurt For Comfort And Protein.

When A Physician Recommended Cutting Dairy As Part Of Managing her PCOS, Tanya Switched To A Strictly vegan Diet And rebuilt Her Meal Plan Around Plant-Based Proteins.

Training, Protein Targets And The Toughest Changes

Tanya Now Reports Consuming 90-100 Grams Of Vegan Protein Each Day While Training At The Gym Six Days Per Week.

She Says That Changing Her Diet Was Far Harder than The Workouts, And That Her First Taste Of Tofu made Her Vomit – Yet she Persisted And Later Adopted Soy As A Core Protein Source.

How She Meets Her Vegan Protein Goal

tanya Disclosed That She Uses About One And A half Scoops Of Plant Protein Powder Daily, With One Scoop Mixed In Water And Half A Scoop Stirred Into Oats.

She Also Relies On Whole Food sources Such As Soy Chunks And Other Vegan Staples To Reach Her Target.

Metric	Before	After (1.5 Months)
Diet	Included Paneer, Yogurt, Milk, Occasional Packaged snacks	Wholly Vegan, Emphasis On Soy And Plant Protein Powder
Protein intake	Not Tracked Closely	90-100 Grams Per Day (Vegan Protein)
Training	Variable	Gym Six Days Per Week
Results	Baseline	Lost 4 Kg, Noticeable Muscle Gain

Did You Know? Recent nutrition guidance notes that Plant-Based Proteins Can Support Muscle Maintenance When Total Protein And Essential Amino Acid Needs Are Met. See Resources from Health Authorities below.

Community Reaction And Practical Questions

Social Media Users Reacted With Surprise And Praise,Debating How Feasible A 100-Gram Vegan Protein Target Is For Vegetarians And Vegans.

Some Asked For Alternatives Beyond Protein Powder, While Others Emphasized The Difficulty of Giving Up Animal Products.

Evergreen Guide: Reaching Vegan Protein Targets Safely

Hitting high Protein Targets On A Vegan Diet Is Achievable With Planning And A Blend Of Whole Foods and Fortified Products.

Focus On A Variety Of Plant Proteins To Improve Amino Acid Balance, Including Soy, Lentils, Beans, Peas, Quinoa, Nuts, And Seeds.

Pro Tip: Pair Complementary Proteins Across Meals And Consider A High-Quality Plant protein Powder To Fill Gaps, Especially When Training Intensively.

Rapid Practical Steps

• Track Daily Protein intake And Aim For Consistency Across Meals.
• Include A Source Of Protein In Every Meal To Hit Targets Without Excess Calories.
• Consult A Registered Dietitian For Personalized PCOS And Nutrition Guidance.

Expert resources

For reliable Background On PCOS And Diet, Refer To Details From The Mayo Clinic And The NHS.

for Evidence-Based Guidance On plant-Based nutrition, See The Academy Of Nutrition And Dietetics.

External Links: Mayo Clinic – PCOS, NHS – PCOS, Academy Of Nutrition And Dietetics.

Results And Motivation

In 1.5 Months Of Strict Adherence, Tanya Reports She Dropped About 4 Kilograms And Noticed Clear Muscle Progress.

She Credits Discipline And A Persistent Mindset For Carrying Her Through Early Discomfort And Plateaus.

Reader Engagement

Have You Ever Overhauled Your Diet For health Reasons?

What Vegan Protein sources Work Best For Your Training Goals?

Frequently Asked Questions

What Is Vegan Protein And How Much Do I Need?

Vegan Protein Refers To Protein Derived From Plant Sources. Individual Needs Vary Based On Weight, Age, And Activity Level; Consultation with A Professional Is Recommended.

Can Vegan Protein Support Muscle Gain?

Yes. High-Quality vegan Protein Sources Combined With Adequate Calories And Resistance training Can Support Muscle Growth.

Are Plant Protein Powders Necessary To Hit 90-100 Grams?

They Can Help Bridge Gaps, but Many People Meet Targets Through Whole Foods If Meals Are Well Planned.

is A Vegan Diet Appropriate For PCOS?

A Vegan Diet May help Some Symptoms By Improving Insulin Sensitivity,But Individual Responses Differ; Medical Supervision Is Advisable.

What Are Practical Vegan Protein Sources Besides Soy?

Legumes, peas, quinoa, Nuts, seeds, And Fortified Products Provide Vegan Protein Options.

Health Disclaimer: This Article Is informational and Not A Substitute For Professional Medical Advice. Consult Your Doctor Or A Registered Dietitian For Personal Medical Guidance.

Share Your Thoughts Below And Tell Us If You Would Try A Similar Diet Reset. Comment And Share To Start A Conversation.

Okay, here’s a breakdown of the provided text, focusing on key information and organizing it for clarity. I’ll categorize it into sections,summarizing the core advice and findings.

Understanding PCOS, Vegan Nutrition, and Weight loss

PCOS‑related weight‑gain factors

• Insulin resistance → higher insulin levels stimulate fat storage.
• hormonal imbalance → elevated androgen levels can increase abdominal adiposity.
• Inflammation → chronic low‑grade inflammation worsens metabolic symptoms.

Why a vegan, dairy‑free approach helps

• Low‑glycemic plant proteins (lentils, chickpeas, tofu) stabilize blood‑sugar spikes.
• Absence of dairy reduces exposure to insulin‑spiking lactose and potentially inflammatory casein.
• High fiber (vegetables, whole grains, fruits) improves satiety, supports gut microbiome, and lowers estrogen re‑circulation.

45‑Day Meal Blueprint (Sample Weekly Cycle)

Day	Breakfast	lunch	Snack	Dinner
Mon	Chia‑seed pudding + almond milk + berries	Quinoa salad with black beans, kale, avocado, lemon‑tahini dressing	Roasted edamame	Stir‑fried tempeh, broccoli, bell peppers, brown rice
Tue	Green smoothie (spinach, frozen mango, pea protein, coconut water)	Lentil curry, cauliflower rice, cucumber raita (coconut‑yogurt)	Apple slices + almond butter	Zucchini “noodle” pasta, marinara, roasted chickpeas
Wed	Overnight oats (oat milk, flaxseed, cinnamon, banana)	Chickpea‑spinach wrap in collard leaves	Carrot sticks + hummus	Baked tofu, sweet potato wedges, roasted Brussels sprouts
Thu	Savory quinoa porridge (nutritional yeast, mushrooms, spinach)	Mixed bean bowl, quinoa, avocado, salsa verde	Pumpkin seeds	Cauliflower “steak”, lentil‑tomato sauce, side salad
Fri	Buckwheat pancakes, maple syrup, mixed berries	veggie sushi rolls (brown rice, avocado, cucumber, carrot)	coconut yogurt + kiwi	Vegan chili (kidney beans, tempeh, tomatoes) with millet
sat	Tofu scramble with turmeric, tomatoes, peppers, whole‑grain toast	Buddha bowl (farro, roasted beet, arugula, tahini)	Mixed nuts	Eggplant & chickpea stew, brown basmati rice
Sun	Almond‑flour porridge, pumpkin puree, pumpkin spice	Mediterranean salad (quinoa, olives, cherry tomatoes, olive oil)	Fresh figs	Vegan “lasagna” (zucchini sheets, cashew ricotta, lentil meat)

Key points

• Protein target: 1.2-1.4 g/kg body weight (≈60-70 g/day for a 55 kg techie).
• Carbohydrate focus: complex, low‑GI sources (sweet potatoes, whole grains).
• Fat sources: nuts,seeds,avocado,olive oil – keep daily intake around 30 % of total calories.

Grocery List for the 45‑Day Cycle (PCOS‑Friendly)

• Legumes & Pulses: red lentils, green gram, chickpeas, black beans, edamame.
• Whole Grains: quinoa, brown rice, millet, buckwheat, farro, oats.
• Protein Alternatives: firm tofu, tempeh, pea‑protein isolate, soy‑based meat analogs.
• Healthy Fats: extra‑virgin olive oil, avocado, almond butter, mixed nuts, seeds (chia, flax, pumpkin).
• Low‑Sugar Fruits: berries, green apple, kiwi, papaya (moderate portions).
• Vegetables: leafy greens, broccoli, cauliflower, zucchini, bell peppers, carrots, beetroot, sweet potatoes.
• Dairy Substitutes: almond milk, oat milk, coconut yogurt, cashew cheese.
• Spices & Herbs: turmeric, cumin, coriander, cinnamon, ginger, fresh herbs (cilantro, parsley).

Macro & Calorie Calculation (Typical Day)

1. Total calories: 1,300-1,450 kcal (≈15‑20 % calorie deficit).
2. Macronutrient split:

• Protein: 25 % (≈80 g)
• Carbohydrates: 45 % (≈150 g) – emphasis on low‑GI carbs.
• Fat: 30 % (≈45 g) – sources rich in omega‑3 (chia, flax).

Tool tip: Use MyFitnessPal or Cronometer to log meals and ensure macro balance.

Exercise Integration for a Tech‑Heavy Lifestyle

Frequency	Activity	Duration	PCOS Benefits
3×/week	HIIT (body‑weight circuits)	20 min	Boosts insulin sensitivity, reduces visceral fat.
2×/week	Yoga + breathwork	30 min	Lowers cortisol, improves hormonal regulation.
Daily	Walking / standing desk breaks	5‑10 min each	Increases daily NEAT, aids calorie burn.

Practical tip: Schedule 10‑minute “micro‑workouts” between coding sprints (e.g., squat‑push‑plank combo).

Tracking Progress & Adjustments

1. Weekly weigh‑ins: Same day, same time, after voiding, before breakfast.
2. Body measurements: Waist, hips, thigh – record in cm for non‑scale progress.
3. Blood glucose checks (optional): Fasting glucose <100 mg/dL indicates improved insulin sensitivity.
4. Hormone panel (month 2): Free testosterone, SHBG, LH/FSH ratio – expect modest normalization.

Adjustment rule: If weight loss stalls >2 weeks, reduce carb portion by 10 % or add 1 extra HIIT session.

Benefits Observed During the 45‑Day Journey

• 4 kg (≈9 lb) weight loss – average 0.9 kg/week, within safe range.
• Reduced insulin spikes – reported lower post‑meal cravings.
• Improved menstrual regularity – cycles became more predictable within 6 weeks.
• Enhanced skin clarity – fewer acne flare‑ups attributed to dairy‑free diet.
• Increased energy & focus – stable blood‑sugar levels helped sustain coding productivity.

Practical Tips for Enduring Vegan,PCOS‑Friendly Living

• Batch‑cook grains & legumes on weekends; store in portioned containers.
• Use a spice rack – turmeric, cinnamon, and fenugreek have anti‑inflammatory properties.
• Stay hydrated – aim for 2.5-3 L water/day; add lemon for a gentle liver cleanse.
• Mindful eating – eat slowly, chew thoroughly, pause between bites to notice fullness cues.
• Limit processed vegan foods (mock meats, sugary bars) – they can spike insulin despite being plant‑based.
• Prioritize sleep – 7-8 hours/night to support hormone balance and recovery.

Frequently Asked Questions (PCOS & Vegan Weight Loss)

Q1: Can a vegan diet provide enough iron for PCOS?

A: Yes. Combine non‑heme iron sources (lentils, spinach) with vitamin C‑rich foods (citrus, bell peppers) to boost absorption.

Q2: Is dairy truly harmful for PCOS?

A: Research links dairy‑derived hormones to increased insulin and androgen activity in some PCOS women; a dairy‑free trial often clarifies personal tolerance.

Q3: How much protein is ideal on a vegan PCOS plan?

A: Aim for 1.2-1.4 g per kg body weight daily, sourced from legumes, tofu, tempeh, and plant protein powders.

Q4: Will intermittent fasting help?

A: Time‑restricted eating (e.g., 12‑hour window) can improve insulin sensitivity but should be combined with balanced macro intake to avoid nutrient deficits.

Q5: Is it necessary to take supplements?

A: Vitamin B12, vitamin D, omega‑3 (algal oil) and possibly iron are commonly recommended for vegan PCOS diets; consult a healthcare professional for personalized dosing.

Real‑World Example: A Bengaluru Techie’s Day‑to‑Day Routine

Time	Activity
06:30	Wake up,500 ml warm water with lemon
07:00	Morning walk (15 min) + 5‑minute stretch
07:30	Breakfast – green smoothie (spinach,pea protein,mango,coconut water)
09:00	30‑minute coding sprint
09:30	5‑minute desk‑side squat‑hold circuit
12:00	Lunch – quinoa bowl with black beans,kale,avocado,tahini
14:00	10‑minute yoga flow (focus on breath)
16:00	Snack – carrot sticks + hummus
18:30	HIIT session (body‑weight circuit,20 min)
20:00	Dinner – baked tofu,sweet potato wedges,roasted Brussels sprouts
21:30	Light reading,journal weight & mood
22:30	Sleep (lights off)

Note: This schedule aligns with a typical 9‑to‑5 tech role,allowing versatility for remote or hybrid work setups common in bengaluru’s IT sector.

---

Keywords integrated: Bengaluru techie weight loss, vegan PCOS diet, dairy‑free weight loss plan, 4 kg drop in 45 days, plant‑based PCOS nutrition, insulin resistance diet, low‑glycemic vegan meals, PCOS-friendly breakfast ideas, vegan meal prep Bangalore, hormonal balance vegan diet, dairy‑free PCOS recipes, Bangalore vegan grocery list, PCOS weight‑loss tips, vegan protein sources for PCOS, sustainable vegan lifestyle Bangalore.