Weight Loss Diet Plan For Insulin Resistance

Insulin resistance results in a person’s body not responding properly to the hormone insulin. Managing this health condition can help to prevent pre-diabetes and diabetes. A insulin resistance weight loss diet plan should include lean protein, vegetables, fruits, low-fat dairy, and healthy fat.

Fit woman drinking smoothie

Have you been diagnosed with insulin resistance? This is a condition that can lead to prediabetes or diabetes, so it’s important to deal with it effectively. People with insulin resistance have a 50% chance of having diabetes within the next decade. So, it’s critical to take steps to treat this condition effectively, like insulin resistance weight loss diet plan. This might seem tough when your body isn’t processing insulin correctly. The key is to reverse and fix the problem so you can lower your blood sugar levels and prevent prediabetes. The statistics show you’re at a turning point, so it’s up to you to get your diet in check.

The main issue is related to how your body processes insulin. So, it’s critical to eat healthily, but that’s just the start. There are other factors to consider, like whether you’re eating enough “good” fats. Low-carb is an ideal goal since it helps to prevent blood sugar spikes. You should also make sure you’re getting low-fat dairy and lean proteins. These are just some of the most critical goals to have when you want to prevent pre-diabetes/diabetes. The problem with modern diets is they’re too high in salt, sugar, and fat in particular. When combined with sedentary lifestyles (sitting all day), it boosts the risk of type-2 diabetes.  

What Is Insulin Resistance?

Let’s start here with the basics. When a person has something called “insulin resistance” it means the body doesn’t respond correctly to a hormone known as insulin. The pancreas produces these substances, when you eat carbs they get broken down into blood sugar/glucose.

In normal situations, the body uses insulin to move glucose from a person’s blood into muscle cells and liver. It’s then used for energy and keeping blood sugar levels balanced.

So, what happens when someone has insulin resistance? In this case, the liver/muscles fight insulin’s actions. This causes the body to make too much of the stuff to maintain normal levels of blood sugar.

Certain risk factors increase your chance of this condition;

  • Overweight/obese people
  • Genetics (family history)
  • Women with PCOS
  • Physically inactive people

Your doctor can order blood tests to detect if you have insulin resistance. If you think you might have this condition it’s important to get tested ASAP.

If you’ve been diagnosed with insulin resistance it’s not good news. However, your goal should then be to take immediate action to reduce your chance of more serious conditions like type-2 diabetes and heart disease.

After being diagnosed with IR you can take various steps to reduce your chance of later developing the more serious condition type II diabetes. This should include various lifestyle changes. They include healthy eating, regular exercise, and weight loss.

All of these factors can help to lower your chance of developing type-2 diabetes in future years. Another option is prescription medications. These can work but they contain strong chemicals that could cause side-effects.

A natural approach to insulin resistance treatment should include weight loss. That includes eating smaller portion sizes and more physical activity. You should also try to eat complex carbs instead of simple carbs like white flour/bread/sugar.

How Does Insulin Resistance Develop?

There are certain factors you can’t control, like genetics, ethnicity, and age. However, certain factors boost your risk of insulin resistance. They include:

  • Extra bodyweight
  • Belly fat
  • Little/no exercise
  • Sleep deprivation
  • Smoking

The human body fights back when IR develops by making more insulin. The pancreas becomes like factory equipment getting over-worked. That’s because it can’t meet the body’s demand for insulin.

Years later, this can cause serious conditions. They include ones like pre-diabetes, type-2 diabetes, and fatty liver disease NAFLD. Prevention is indeed better than cure.

Here are some signs you might be developing IR: 

1. Metabolic syndrome

This is important because if you have it there’s a greater chance that you’ll develop conditions like IR. Here are some conditions to watch out for: 

  • Low good cholesterol
  • High blood sugar
  • Several skin patches
  • High fasting blood sugar
  • High blood pressure
  • High triglycerides (blood fats)

You should watch out for 3+ of these conditions. If you develop them then there’s a greater chance you’re developing insulin resistance. If you just have one symptom you shouldn’t panic.

Not only has diabetes become a worldwide problem but also pre-diabetes. Studies show that up to half of the people how to develop pre-diabetes will later develop type 2 diabetes. There’s more. Up to 4/5 of those with types 2 diabetes also have fatty liver disease.

There are also other conditions to watch out for if you have IR. If you have IR, pre-diabetes, or type II diabetes then you’re also at a higher risk of heart disease. If you have IR you have a 2x greater chance of a heart attack or stroke.

2. Big waist

It’s worth noting that “big” is somewhat relative. This should be based on factors like age, gender, build, etc. These factors can help to serve as guidelines about whether or not your waistline is bigger than it should be.

Insulin Resistance Weight Loss Diet Plan

Here are some important issues to consider to achieve weight loss:

1. Sweetened Drinks

These include ones like:

  •  Sodas
  • Iced teas
  • Bottled coffee
  • Vitamin water
  • Fruit drinks
  • Sports/energy drinks

The problem with many of these drinks is they’re loaded with sugar or artificial sweeteners. Even if you have a healthy diet these drinks can wreck your diet and worsen your chance of IR.

2. Good Fats

Besides total fats, you should also consider whether or not certain sources include “good” fat. These include options like low-fat dairy, lean meats, avocados, fatty fish, and olive oils. These foods are high-fat but can also help you to lose weight.

3. Protein

Make sure to go with low-fat protein like fish, chicken, and shellfish. These are better options than beef, pork, and lamb. You should also go with low-fat cheese/yogurt, and egg whites instead of yolks. Another good source is plant proteins like beans, lentils, and nuts.

4. Dairy

Go with low-fat versions of milk, yogurt, and cheese. They’re high in calcium and protein but have low calories. Studies show that low-fat dairy can help reduce insulin resistance.

5. Carbs

Make sure you’re limiting your total carbs. This is one of the most important steps to take when you’re trying to lose weight to treat IR. Make sure to do carb counting to know your carbohydrate intake during the day.

You should also try to pick “good” carbs. That includes options like whole grains veggies, fruits, and low-fat dairy. These are better options than white bread, refined pasta, white sugar, etc. These ingredients can cause your blood sugar to spike.

6. Bad Fats

Make sure to reduce your intake of trans-fats and saturated fats. These fats are mostly from animal sources like meats/cheeses. You should also watch out for fast food that’s fried in unhealthy oils. Try to minimize these foods in your insulin resistance weight loss diet plan.

Insulin resistance weight loss diet plan

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