Insulin Resistance Diet Plan
Insulin resistance is a condition that develops when the body cannot use insulin properly. As insulin resistance progresses, it causes excess glucose to buildup in the blood, which leads to type 2 diabetes. The main goal of insulin resistance diet plan is to keep insulin and glucose levels balanced. This diet is also a great way to lose weight and improve your overall health. The insulin resistance diet is an eating plan that requires a low consumption of carbohydrates and a moderate consumption of proteins and fats. Focus on high-quality proteins, healthy fats and low-glycemic carbohydrates to balance blood sugar levels.
Avoid Starchy and Refined Carbohydrates
It is very important to avoid refined carbohydrates in your diet as much as possible. Refined carbohydrates are bad for you because they increase glucose and insulin levels in the blood. Avoid refined foods such as white sugar, white flour, and all products made from them. You should also avoid starchy foods such as cereals, potatoes, pasta, bread, and rice. This is because many starchy foods can also cause your blood sugar to spike.
Focus on Good Carbohydrates
Eat more non-starchy vegetables. Leafy green vegetables are a great source of low glycemic carbohydrates. You can also eat fruits and berries which are a delicious way to get your good carbs. Just make sure they have a low glycemic index. Fresh fruits and vegetables are low in calories but high in minerals, vitamins, and antioxidants. They are also rich in dietary fiber, which makes you feel full for longer.
Eat Lean Protein
Lean protein helps the body absorb and utilize insulin. It's important to get moderate amounts of lean protein at every meal. A meal with lean protein makes you feel satisfied, which helps to avoid overeating later. Focus on lean protein sources such as fish, eggs, skinless chicken breasts, lamb, beef and fish. If you do not suffer from lactose intolerance, you can have low-fat dairy products.
Eat High-quality Fats
Good quality fats are essential for our hormonal health. Good fats or healthy fats are monounsaturated and omega-3, which help maintain normal insulin levels. Healthy fats also help the body to absorb fat-soluble vitamins and essential nutrients from food. Choose good quality fats such as olive oil, avocados, nuts, seeds, oily fish, and flaxseed oil. Avoid saturated and trans fats such as fatty meats, margarine, butter, hydrogenated oils, and cream.
Exercise on a Regular Basis
Exercise is an important component to help insulin levels stay normal and maintain hormonal balance. People who perform regular exercise decrease insulin resistance and improve insulin sensitivity. It helps by taking some glucose from the blood and using it for energy. During exercise, your muscles utilize glucose as its fuel. Regular exercise is also important for overall health and has a positive impact on weight loss.
Foods to Avoid
- Processed foods: Sugar, White-flour, Breads, Pastas, Cookies, Potato chips, Sweets, Pre-packaged snacks, Soft drinks, Cakes
- Saturated and Trans fats: Margarine, Butter, Hydrogenated oils, Shortening, Lard, Fatty meats, Cream
- Cereals: Corn flakes, Wheat, White rice, Oats
- Vegetables: Potatoes, Pumpkin, Sweet potatoes
Foods to Eat
- Vegetables: Broccoli, Kale, Artichoke, Cucumbers, Onions, Tomatoes, Brussels sprouts
- Berries: Raspberries, Blackberries, Cranberries, Blueberries
- Fruits: Apples, Grapefruits, Pears, Oranges, Plums, Apricots
- Lean Meats: Skinless Chicken, Turkey, Lean Beef, Lamb, Veal
- Fish: Trout, Tuna, Salmon, Sardines, Tilapia
- Nuts: Almonds, Hazelnuts, Brazil nuts, Walnuts, Cashews
- Seeds: Sunflower seeds, Flax seeds, Chia seeds, Sesame seeds
- Healthy oils: Olive oil, Flax seed oil, Avocado oil
- Other: Eggs, Beans
- Try to avoid eating big meals.
- Eat more often to keep blood sugar levels steady.
- Include high quality protein with every meal and snack.
- Avoid foods with high glycemic index (GI).
- Limit your intake of gluten grains such as wheat, oats, barley.
- Avoid eating unhealthy fats, such as saturated fats and trans fats.
- Make sure to get plenty of sleep to keep the sugar cravings away.
- Avoid consuming starchy, sugary, and processed foods.
- Stay properly hydrated by drinking plenty of water.
- Aim to exercise for at least 30 minutes almost every day.