PCOS · 6 min read
PCOS: Start With Insulin, Not The Scale
By Dietitian Saurabh Goyal
Most women with PCOS are told 'just lose weight'. But up to 70% of women with PCOS have insulin resistance — and until that is corrected, weight loss feels like a fight you can never win.
Why insulin matters in PCOS
High insulin tells the ovaries to make more androgens (male-type hormones). This leads to irregular periods, acne, facial hair, hair fall and belly weight. Lower insulin, and hormones begin to rebalance.
Food-first steps
- Protein in every meal — especially breakfast (besan chilla, eggs, paneer, sprouts)
- Swap refined flour and sugar for millets, whole dals and fruits
- 1–2 tablespoons of seeds daily: flax, pumpkin, sesame, sunflower
- Spearmint tea and cinnamon may support hormone balance
- Do not skip meals — it raises cortisol and cravings
Move to build muscle
Strength training 3 times a week improves insulin sensitivity more than long cardio sessions alone. Pair it with daily walks and yoga for stress.
Check these nutrients
- Vitamin D
- Vitamin B12
- Iron and ferritin
- Magnesium
- Thyroid profile
Key takeaway
Heal insulin first. Regular cycles, clearer skin and steady weight loss usually follow.
Book Your ConsultationThis article is for education only and does not replace medical advice. Please consult your doctor before changing medication.
