I hear this almost every week: “Doctor, I’m eating less than my husband but I keep putting on weight. He eats double and stays slim. What’s wrong with me?” The answer, almost always, is insulin resistance.
When you have PCOS, the playing field is not level. Standard calorie-cutting advice doesn’t work the same way for you. Here’s why – and what actually helps.
The PCOS–Insulin Resistance Connection
In 70–80% of PCOS cases, insulin resistance is present. This means your cells don’t respond properly to insulin, so your body produces more and more of it to compensate. High insulin levels directly stimulate the ovaries to produce excess androgens (male hormones), worsening the hormonal imbalance.
But here’s the weight problem: high insulin also signals fat cells to store fat aggressively and blocks fat breakdown. So even if you’re eating moderately, your body is working against you.
Why Standard Diets Fail with PCOS
- Standard low-calorie diets don’t address the insulin problem
- High-carb foods (even “healthy” ones like fruit juice, rice, roti in large portions) spike insulin
- Skipping meals makes insulin resistance worse
- Chronic undereating raises cortisol, which further disrupts hormones
What Actually Works for PCOS Weight Management
Low Glycaemic Index (GI) Diet
Focus on foods that release sugar slowly into the bloodstream. This reduces insulin spikes. Practical changes for Indian diets include: replacing white rice with brown rice or millets, choosing whole dals over refined foods, adding more sabzi and protein to each meal, and reducing maida completely.
Metformin or Inositol
Metformin improves insulin sensitivity and is commonly prescribed for PCOS with insulin resistance. Myo-inositol (a naturally occurring compound, available as a supplement) has good evidence for improving insulin sensitivity and ovulation with fewer side effects.
Exercise That Helps Insulin Resistance
Strength training (weights, resistance bands) is more effective than pure cardio for improving insulin sensitivity. Even 20–30 minutes of brisk walking after meals significantly blunts post-meal glucose spikes.
Sleep and Stress Management
Poor sleep and chronic stress both worsen insulin resistance. This is not just lifestyle advice – it’s biochemistry. If you’re sleeping 5 hours and constantly stressed, no diet will fully work.
PCOS weight management requires a strategic approach. At Sadhbhavna Clinics Chandigarh, we design individualised PCOS management plans that go beyond “just exercise more.” Book your appointment today.