What diet helps insulin resistance?
Many people benefit from lower-carb, whole-food meals with protein, fiber, and healthy fats at each meal. This is not a substitute for medical care.
Insulin Resistance Macro Calculator
Insulin resistance often responds to lower-carb, protein-forward meals. This plan defaults to about 50g net carbs per day — stricter than a standard diet but more flexible than strict keto. It is an educational starting point for metabolic-health experiments you run with your clinician.
How to use this
- Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
- Enter your age, sex, weight, height, and how active you are.
- Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.
Tell us about you
Results update automatically as you fill this in. No sign-up required.
Your results (updates as you type)
Why 50g net carbs as a starting point
Many clinicians and low-carb programs use 50–100g as a metabolic-health range — enough vegetables and fiber without constant glucose spikes from refined carbs. Fifty grams is a common “tight but livable” middle for people leaving a high-carb baseline.
If you need induction-level restriction first, use the keto macro calculator (~20g) for a short phase, then return here. Context: net carbs for insulin resistance.
Pair macros with timing — carefully
Time-restricted eating can help some people with IR, but medication changes the risk profile. Read fasting with insulin resistance and fasting on diabetes medications before stacking long fasts on top of a new carb budget.
PCOS and related metabolic goals
Lower-carb approaches are commonly discussed for PCOS — individual needs vary. See PCOS and low carb and the dedicated PCOS calculator. Confirm targets with your healthcare team.
Related guides
Frequently asked questions
Why 50g net carbs for this plan?
50g is a common low-carb starting point for metabolic health — stricter than standard diets but less restrictive than strict keto. Your provider may recommend different targets.
Can I use this with PCOS?
Low-carb approaches are often discussed for PCOS and insulin resistance, but individual needs vary. Confirm targets with your healthcare team.
Other calculators
Metabolic Low Carb Calculator · https://metaboliclowcarb.com