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I don’t like calorie counting. Never have, personally or professionally. And here’s why: research shows that people with diagnosed eating disorders may be harmed by the counting. That’s not a small risk. For people with PCOS—who already experience disordered eating at higher rates than the general population—calorie counting apps and rigid tracking may intensify the very patterns that worsen our relationship with food.​

But there’s an additional problem. Restrictive diets fail 80% of the time. And when they fail, the weight cycling that follows increases insulin resistance and inflammation—the exact mechanisms driving PCOS symptoms. You can end up in a worse metabolic state than when you started.​

Let me share a different approach. One that’s sustainable, kind to your body, and that improves insulin sensitivity without the damage of restriction. But before we do, let’s touch on…​

The Problem With Counting Every Morsel

Who has the time to add up the calorific figures of everything you eat? And what if you’re trying to stick to real food—the organic banana, the homemade meal, the food that doesn’t come with a nutritional panel attached? I would far rather you enjoy that banana than choose a processed banana-like food because it contains some countable numbers in a square panel on the side.

But beyond the practical absurdity, there’s the relationship it builds with food. You know the one. That piece of chocolate has three digits, and the first number doesn’t start with a 1, so it’s evil and must be avoided at all costs. The pressure mounts. You fight the temptation. And then one day, before you know it, that chocolate is in your mouth and entering your oesophagus. How did that happen?

Now guilt hits and eats you from the inside out. You ate it so fast you didn’t even slow down to enjoy the experience. Your body didn’t get a chance to register that food went in. So you fight with the guilt and the temptation and decide… “I’ll have another. Just one more.”

Let’s confirm what you might already know from lived experience: calorie tracking apps intensify rigid, inflexible thinking around food. The monitoring itself strengthens disordered patterns rather than creating sustainable eating habits. And for people managing insulin resistance? This chaotic cycle of restriction followed by reactive eating creates blood sugar swings that worsen metabolic dysfunction.​

What Restriction Actually Does to Your PCOS

When you severely restrict calories, several things happen—none of them good for PCOS management.

First, your metabolism slows. People with PCOS already have slower metabolic rates compared to people without the syndrome, particularly when insulin resistance is present. When you restrict further, you often shed weight as muscle. Your body also adapts by slowing down even more. You might lose weight initially, but as soon as you start eating normally again, weight regain follows quickly. This weight cycling increases inflammation and worsens insulin resistance.​​

Second, restriction often leads to chaotic eating patterns: eating very little during the day, followed by evening overeating. This pattern creates blood sugar instability that triggers intense carbohydrate cravings and perpetuates the cycle. While I like intermittent fasting and find it personally beneficial, if skipping meals or restricting your eating time sends you into a tailspin or leads to overeating, this approach may not currently be for you.

But there is a better way.

I learnt about The Palm Method at a nutrition conference and have found it valuable for patients. This nutritional eating approach was developed by Dr. Damian Kristof, a Naturopath, Nutritionist, and Chiropractor.​

A Better Way: The Palm Method

There are easier ways. I promise. Simple portion guidance that travels with you everywhere you go.

Using your hand and fingers for portion estimation can be a wonderful, take-with-you approach. And it requires no apps, no calculators, no nutritional panels—just your hands and visual cues.​

Here’s how it works:

1. Protein: Use Your Palm

When it comes to protein intake, look to your palm as your guide. Chicken, fish, beef, eggs—choose a portion approximately the size of your palm (thickness and all). If you’re eating tofu or legumes, you can have slightly more than this size. Protein helps stabilise blood sugar levels and keeps you feeling satisfied longer.​

2. Vegetables: Two Cupped Hands

Cup both hands together. Imagine filling this space with salad and vegetables until it’s heaped high. This visual gives you a generous serving of the nutrient-dense, fibre-rich foods that reduce inflammation and support insulin sensitivity.​

Add these two components together on a plate, and you have a balanced meal that supports metabolic health without any counting.

3. Fats: A splash

Fats have essential properties we all need. Don’t avoid them because you worry that fat in your diet means fat on your hips. For example, add a splash of extra virgin olive oil for taste and healthy fat.

4. Snacks: Three Fingers Together

Join your three inner fingers together. This gives you the portion size appropriate for a morning or afternoon snack. Protein-based snacks work particularly well here—they balance blood sugar between meals and prevent the energy crashes that trigger reactive eating.​

Why Regular Eating Patterns Matter More Than Restriction

Regular, balanced meals throughout the day improve insulin sensitivity more effectively than unsustainable diets and harsh restrictions. When you stop the chaotic pattern of under-eating followed by overeating, blood sugar stabilises.​

Meal timing matters too. Eating breakfast, spacing meals 3-4 hours apart, and avoiding late-night eating all support better glucose metabolism and insulin function. This consistent pattern prevents the blood sugar swings that intensify carbohydrate cravings and insulin resistance.​

Rather than restricting calories, focus on composition and timing. Include protein, fat, and vegetables at each meal. This combination slows glucose absorption and prevents spikes. Eating protein and vegetables before carbohydrates at meals has been shown to significantly improve post-meal blood sugar levels.​

The framework explicitly rejects the “good food/bad food” mentality that triggers disordered eating patterns. Instead, it emphasises nourishing your body consistently, which naturally reduces the stress response and lowers cortisol—both of which directly improve insulin sensitivity.​

What This Means for Your Journey

You deserve a sustainable approach that works with your body, not against it. The palm method gives you practical portion guidance without the mental burden and psychological harm of calorie tracking. Research shows that people with regular meal patterns experience better blood sugar control, improved insulin sensitivity, and lower inflammation compared to chronic dieters.​

This doesn’t mean it’s always easy. But it does mean you have options beyond restriction and counting. You can focus on nourishing your body with real food, eating at regular intervals, and using simple visual cues that require no apps or calculators.

Your hands travel with you everywhere you go. Use them as your guide. Notice how you feel when you eat balanced meals consistently. Pay attention to stable energy, reduced cravings, and the mental relief of not fighting with numbers and guilt.

From PCOS to perfect health, with love,

Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com

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