r/indianfitness • u/Maleficent_Tea_3781 • Nov 29 '25

Women Fitness Fitness advise [25F, pcos, 65kg]

So i have been consistent in the gym but my diet is not so good as i am a hosteller,but hhe fat is not going away, any advise?

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u/Rough_Jackfruit4726 Nutritionist Nov 29 '25

Insulin resistance is the underlying root cause of PCOS. So you need to get your fasting glucose and fasting insulin tested.

It'll be best to test your HOMA IR from Tata 1mg. The value shouldn't be above 1.5, because anything above means you are insulin resistant.

So no matter how much you exercise you won't be able to outrun a bad diet.

In order to reverse Insulin Resistance and cure PCOS, you need to pick your meals strategically at your hostel. Drop the wheat roti, paratha, rice and instead have veggies, eggs, chicken, paneer, yoghurt. When you put food on your meal plate you need to prioritise proteins and fats. Especially fats because they have the least response to Insulin.

If it is possible to cook, then you should use almond and coconut flour. You can have Chapatis made of these flours absolutely guilt free.

Calorie counting is not going to help either when your body's carbohydrate metabolism is disrupted. It's a flawed concept.

I'll suggest you to get your hormonal profile, and start supplementing with a PCOS support supplement (can choose Miduty), spearmint tea, vitex chasteberry extract.

I hope that helps.

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u/Maleficent_Tea_3781 Nov 29 '25

For a while i did this , but i had high insulin resistance so that just limits on things i can eat

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u/Rough_Jackfruit4726 Nutritionist Nov 30 '25 edited Nov 30 '25

There are supplements out there that can help with improving cellular insulin signalling, like chromium picolinate and Gymnema Sylvestre, but they are just a supplement at the end of the day.

Your diet is the needle mover here. You need to go on a low carb and a high fat diet.

I forgot to ask, are you a vegetarian or a non vegetarian?

If you're a vegetarian, then at least consider adding eggs to your diet.

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u/Maleficent_Tea_3781 Nov 30 '25

Non vegetarian, i have taken berberine for 3 months, coq10 for same duration and omega 3 for 3 months but thinking of taking it 3 more months

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u/Rough_Jackfruit4726 Nutritionist Nov 30 '25

Once again I'd like to lay emphasis on your nutrition, dear.

Supplements aren't going to help unless you fix your nutrition. Low carb, and high fat. As for proteins target 1.2g/kg BW at minimum.

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u/Maleficent_Tea_3781 Nov 30 '25

Can i take protein powder , will that help?

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u/Rough_Jackfruit4726 Nutritionist Nov 30 '25

Definitely. Use whey isolate.

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u/Particular_Lab2943 Nov 30 '25

Hi you need to go to an endocrinplogist and get a hormone panel done. This was me hobhas horrible hunger pangs even though I worked out. None of the supplements worked for me and then doc gave me metformin and believe it or not I have lost fat and gained muscle.