Calorie Tracking with PCOS

Why PCOS Makes Weight Loss Harder

• Insulin resistance — Up to 70% of PCOS women have it
• Higher baseline insulin — Promotes fat storage
• Slower metabolism — May burn fewer calories at rest
• Increased hunger hormones — Harder to feel satisfied
• Inflammation — Can affect weight regulation

Research suggests women with PCOS may need to eat 300-400 fewer calories than women without PCOS to lose the same amount of weight. This isn't fair, but it's manageable.

The PCOS Weight Loss Advantage

The good news: Even modest weight loss (5-10%) can:

• Restore ovulation
• Improve insulin sensitivity
• Reduce testosterone levels
• Improve acne and hair growth
• Increase fertility

Calorie Targets for PCOS

Start with standard calculations, then adjust:

• Calculate your TDEE (maintenance calories)
• Subtract 400-500 calories for weight loss
• If no results after 3 weeks, reduce by another 100-200
• Don't go below 1,200 calories without medical supervision

Macros for PCOS: Lower Carb Often Helps

Many women with PCOS see better results with reduced carbohydrates:

Best Foods for PCOS

• Low-glycemic carbs — Legumes, non-starchy vegetables, berries
• Anti-inflammatory foods — Fatty fish, leafy greens, turmeric
• High fiber — Helps insulin sensitivity
• Quality protein — At every meal for satiety
• Healthy fats — Avocado, olive oil, nuts

Foods to Limit with PCOS

• Refined carbohydrates (white bread, pastries)
• Sugary drinks
• Processed foods
• Excessive dairy (may worsen symptoms for some)
• High-sugar foods

Sample Day: 1,500 cal for PCOS

• Breakfast: Veggie omelet with cheese (350 cal, 15g carb)
• Lunch: Large salad with salmon, olive oil (450 cal, 12g carb)
• Snack: Greek yogurt + walnuts (200 cal, 10g carb)
• Dinner: Chicken stir-fry with cauliflower rice (400 cal, 15g carb)
• Evening: Dark chocolate square (100 cal, 8g carb)

Total: 1,500 cal, ~60g carbs (moderate low-carb)

Beyond Diet: What Else Helps

• Strength training — Builds muscle, improves insulin sensitivity
• Sleep — Poor sleep worsens insulin resistance
• Stress management — Cortisol affects hormones
• Supplements — Inositol, vitamin D (consult your doctor)
• Medication — Metformin can help some women

Realistic Expectations

• Weight loss may be slower than you'd like — 0.5-1 lb/week is good
• Scale fluctuations are common with PCOS
• Non-scale victories matter (energy, skin, mood, cycles)
• Consistency beats perfection