DEEP DIVE

And for PCOS, confusing the two changes everything.

If you have PCOS, you’ve probably been told some version of this:

“Just be in a calorie deficit.”

So you try.
You eat less.
You skip meals.
You push through hunger.

And instead of fat loss, you get fatigue.
More cravings.
More bloating.
More stress.
And a body that feels increasingly resistant.

That’s not because calorie deficits don’t work. It’s because many women with PCOS aren’t actually in a deficit—they’re in a state of perceived starvation. And your body responds very differently to those two things.

Before we can move forward, we need to understand, quite literally, what is a calorie deficit”.

A calorie deficit simply means your body is using slightly more energy than it’s getting from food, so it pulls the extra energy from stored sources, like body fat. That’s it. It’s not about eating as little as possible, skipping meals, or feeling constantly hungry.

In a healthy calorie deficit, your body still feels fed. You’re eating enough protein, carbs, fats, vitamins, and minerals to support your hormones, digestion, and energy levels. The “deficit” is small enough that your body doesn’t panic or go into stress mode. Fat loss happens gradually because your body feels safe enough to let it go.

For women with PCOS, this distinction matters. When the deficit is too large or created by skipping meals and under-fueling, the body doesn’t see it as fat loss—it sees it as starvation. Stress hormones rise, blood sugar becomes unstable, cravings increase, and fat loss often slows or stops. A true calorie deficit should feel manageable, not exhausting.

Think of it like this: a calorie deficit is a gentle nudge to your body.

Here is a general rule of thumb for moderately active women:

Women should aim for the following portions per day:

This provides about 1400-2100 kcal, 115-170g protein, 125-185g carbs and 50-80g fats.

When we talk about building meals for PCOS, it helps to think in categories rather than numbers. Every meal is made up of four basic components: protein, non-starchy colorful vegetables, carbohydrates, and fats.

Each category plays a different role in digestion, blood sugar control, hormone production, and energy levels.

Protein helps stabilize blood sugar and keeps you full, colorful vegetables provide fiber and micronutrients that reduce inflammation and support gut health, carbohydrates supply the energy your body and brain need to function, and fats are essential for hormone production and nutrient absorption.

When these categories are balanced on the plate, calorie intake becomes much easier to manage naturally—without skipping meals or feeling deprived.

By no means is this a complete list above, but it is a good starting point to not get overwhelmed. Once you become more comfortable with these items, you can always expand and experiment by incorporating more variety.

Starvation isn’t about eating the lowest number of calories. It’s about how unsafe your body feels. You can technically be eating enough calories and still be starving your system if meals are skipped, protein intake is low, carbohydrates are poorly timed, or exercise output is too high for your recovery capacity.

In this state, cortisol rises, insulin becomes less effective, and the body holds onto fat, particularly around the midsection. Digestion slows, cravings intensify, and fat loss stalls. These aren’t signs that you need more discipline. They’re signs that your body is under too much stress.

PCOS bodies tend to be more reactive to stress due to underlying insulin resistance, inflammation, and hormonal imbalance. When food intake is inconsistent or insufficient, the stress response is amplified. The body shifts into protection mode more quickly than it might for someone without PCOS.

This is why strategies like aggressive calorie cutting, frequent fasting, or excessive high-intensity workouts often backfire. Instead of accelerating fat loss, they increase hormonal resistance to change. The body prioritizes survival over aesthetics every time.

A true calorie deficit feels steady. Hunger comes in waves and passes after meals. Energy is consistent enough to get through the day. Sleep remains mostly intact. You have less mid-afternoon crashes. Progress, while slow, improves over time.

Starvation feels chaotic. Hunger is delayed until late in the day. Cravings peak at night. Energy feels wired but exhausted. Your belly feels inflamed, reactive, or constantly bloated. If this sounds familiar, your body isn’t asking for fewer calories. It’s asking for more stability.

If your body isn’t responding, it’s not failing. It’s adapting. A calorie deficit should feel like a gentle nudge, not a constant fight. When the body feels supported, it becomes more willing to let go of stored energy.

For women with PCOS, the difference between a deficit and starvation isn’t subtle. It’s the difference between stalled progress and sustainable change. And once you learn to recognize that difference, everything becomes easier to work with instead of against.

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

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*Disclaimer: Every woman is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.