Insulin Resistance Diet for PCOS

The Core Problem

Insulin resistance is central to PCOS: the body responds poorly to insulin, so the pancreas makes more, and high insulin promotes fat storage and makes weight loss harder. A 2015 review noted individuals with PCOS tend to have resting energy expenditure about 5–10% lower than expected for body composition.

Dietary Levers That Help

• Higher protein (1.6–2.0 g/kg): improves satiety and preserves muscle.
• Fiber and low-GL carbs: flatten glucose and insulin spikes.
• Meal spacing: avoid continuous snacking so insulin can dip.
• A gentle deficit: even 5–10% weight loss improves sensitivity.

Our PCOS Calorie Calculator folds a conservative insulin-resistance adjustment into your estimate. Pair it with PCOS carb counting and the PCOS hub.

Educational only. Insulin resistance is managed with nutrition, activity, and sometimes medication (e.g., metformin) under clinician guidance.