Insulin Resistance Weight Loss

Insulin resistance weight loss diet includes seeds, whole grains, fruits, vegetables, greens, millet & legumes. Obesity increases the risk of diabetes.

• Early morning drink @ 6:30 am: Fenugreek seeds water
• Breakfast @ 9 am: Multigrain avocado toast with pear fruit
• Mid-morning meal @ 11 am: Lentil tomato soup
• Lunch @ 1 pm: Roasted cauliflower and cabbage brown rice bowl
• Evening snack @ 4 pm: Roasted makhana
• Dinner @ 7 pm: Bajra roti with mushroom curry

Insulin resistance

• Insulin is a hormone secreted by the pancreas to control the spike in blood sugar levels.
• The insulin carries the blood sugar to the body’s cells and if a person has insulin sensitivity, the cells do not take in the glucose.
• Insulin resistance does not show any symptoms in its early stages.
• Blood glucose level ranging from 100-125 mg/dl is called Prediabetes.
• A person acquires type 2 diabetes when insulin-resistant.
• When the body is no longer sensitive to insulin, it is termed Insulin sensitivity.
• Necessary steps and precautions need to be taken to prevent diabetes, or else the secretion of insulin reduces leading to higher blood glucose levels.
• Obesity, extra fat around the abdomen, and reduced levels of physical activity are some of the major risk factors that contribute to insulin resistance.
• A significant decrease in weight is found to reduce the risk of insulin resistance, diabetes, and other health-related problems.
• Apart from eating a nutritious meal, physical activity is also needed to help the body use insulin effectively.
• Staying fit can reduce the risk of hypertension and cardiovascular diseases.
• A healthy diet includes lots of fresh fruits and vegetables, moderate carbohydrates, and healthy fats, and emphasizes mainly portion sizes.
• Dark green leafy vegetables are nutrient-dense, low in calories, and can be consumed liberally.
• Check for extra salt, sugar, and fat if you are choosing canned/ frozen vegetables.
• Cut down or reduce the intake of processed foods, sugars, unhealthy fats, and meats.
• DASH diet focuses mainly on fruits, vegetables, beans, pulses, nuts, seeds, and low-fat dairy products.
• The high fiber slows down the absorption of carbohydrates which helps in managing blood sugar levels and reduces the need for insulin.
• Mediterranean diets, low carbohydrate diets, and plant-based diets help in managing weight loss and insulin resistance.
• Sleeping patterns also influence the risk of insulin resistance and diabetes.
• A good night’s sleep helps in reducing the production of appetite hormones and the risk of metabolism dysfunction.

Insulin resistance weight loss diet chart

This insulin resistance weight loss diet chart includes herbs, spices, millet, vegetables, legumes, greens, and whole grains.

• Early morning drink @ 6:30 am: Ginger lemonade
• Breakfast @ 9 am: Dahlia khichdi with a few slices of apple
• Mid-morning meal @ 11 am: Cauliflower and rajma soup
• Lunch @ 1 pm: Little millet rice with ladies’ finger curry and stir-fried bitter gourd
• Evening snack @ 4 pm: Boiled channa
• Dinner @ 7 pm: Multigrain roti with green dal curry

• Insulin resistance weight loss diet is rich in whole and unprocessed foods.
• Increase fiber intake with the help of whole foods and reduce the consumption of processed foods and added sugars.
• Choose non-starchy vegetables rather than starchy ones and involve in physical workouts to aim for at least 7-10% of weight loss if you are obese.
• The food that you eat is broken down into smaller pieces and the nutrients are absorbed and released in the form of glucose in the bloodstream.
• Some foods break down into glucose at a rapid rate. These foods fall under the category of high glycemic index foods.
• White rice, white bread, pasta, sweets, chocolates, white potatoes, artificially sweetened fruit juices, and dried fruits are some of the high glycemic index foods.
• Portion the plate size and practice mindful eating.
• Make sure that non-starchy vegetables occupy half of the plate which may be in the raw/cooked form.
• Ladies-fingers, mushrooms, green beans, spinach, carrot, tomato, beetroot, onions, capsicum, and cabbage are excellent choices for non-starchy vegetables.
• Add a variety of salads to the diet to increase the vegetable intake.
• Proteins help in stabilizing blood sugar levels.
• The protein-rich foods can be consumed grilled, baked, or broiled. Do not deep fry them as they can lead to obesity.
• Fill 1/3 of the plate with protein-rich foods such as pulses, legumes, grains, fish, and skinless chicken.
• Consume fruits as a whole to reap the benefits of fiber present in them.
• Avoid juicing them as it removes the fiber content and raises the blood sugar levels quickly.

Insulin resistance weight loss food list

The insulin resistance weight loss food list is more focused on a diet low in carbohydrates, high in protein, low in saturated and trans fats, and refrains from processed foods and sugars.

Insulin resistance weight loss fruits

• Apples, oranges, grapes, pears, melons, plums, and kiwi are low-glycemic index fruits that can be added to the insulin resistance diet.
• Whole fruits are well-known for their fiber content and serve as a healthy snack option too.
• Avoid fruit juices.

Insulin resistance weight loss vegetables

• Homemade foods made with fresh vegetables provide numerous benefits to the body.
• Leafy greens like spinach and cabbage, tomatoes, green beans, carrots, capsicum, and okra are some of the insulin-friendly vegetables to include.

Whole grains for insulin resistance weight loss

• The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends whole grains as the best food for insulin resistance.
• Whole grains are high in fiber and they do not raise blood sugar levels as refined grains.
• Whole grains reduce hunger pranks as it keeps the stomach full for longer periods.
• Oats, brown rice, wheat, barley, millet, quinoa, and sorghum are some of the whole grains that make up your meal.

Beans and legumes for insulin resistance weight loss

• Kidney beans, black beans, chickpeas, and green lentils are high in fiber and boost overall health.
• Beans and legumes are rich sources of plant proteins.

Healthy fats for insulin resistance weight loss

• Fishes, particularly oily fishes are good sources of healthy fats as it is rich in omega-3 fatty acids.
• Salmon, sardines, and mackerel are some of the fishes that can be included in baked/grilled form but not deep-fried.
• These healthy fats do not contribute to weight gain.

Nuts and seeds for insulin resistance weight loss

• Nuts and seeds are not only good sources of healthy fats, but also rich in protein, fiber, and magnesium without adding extra carbohydrates.
• Almonds, walnuts, pistachios, peanuts, flax seeds, chia seeds, and pumpkin seeds are good choices that do not cause a spike in blood sugar levels.
• Choose unsalted varieties and control portion sizes.

Lean proteins for insulin resistance weight loss

• Lean proteins like skinless chicken and poultry are the best options.
• Use deskinned poultry and turkey as saturated fats are mostly found underneath the skin of these foods.

Insulin resistance weight loss menu plan

This insulin resistance weight loss menu plan includes vegetables, whole grains, legumes, lean protein, fruits, and greens.

• Early morning drink @ 6:30 am: Cinnamon drink
• Breakfast @ 9 am: Overnight soaked horse gram salad
• Mid-morning meal @ 11 am: Low-sodium barley soup
• Lunch @ 1 pm: Boiled and shredded chicken wrapped in lettuce leaves
• Evening snack @ 4 pm: Boiled moong sprouts
• Dinner @ 7 pm: Finger millet dosa with mint chutney

• The insulin resistance menu plan helps to lose weight and reduce the risk of diabetes.
• There is no ideal pattern for reversing insulin resistance, but a healthy nutritious menu plan helps in reducing obesity and maintaining an ideal weight.
• High levels of LDL or bad cholesterol can raise the risk of insulin resistance.
• Eat foods rich in PUFA (Poly Unsaturated Fatty Acids) to lower LDL levels.
• Walnuts, flax seeds, sunflower seeds, and fish are some of the foods rich in PUFA.
• Monounsaturated fats, which are obtained mainly from plant sources reduce the risk of cardiovascular diseases and insulin resistance.
• Sesame seeds, pumpkin seeds, almonds, olive oil, and peanut oil are rich sources of monounsaturated fats.
• Avoid dairy products in an insulin resistance weight loss diet.
  • Milk and milk products are high glycemic index foods.
  • Milk is rich in saturated fats which can be detrimental to losing weight.

Insulin resistance weight loss meal

• Early diagnosis of insulin resistance can prevent the risk factors of diabetes and other health complications.
• A nutrient-dense meal provides fiber, proteins, vitamins, and minerals to the body.
• The fiber content present in fruits and vegetables makes you feel fuller for a long time and reduces the quantity of food consumed.
• Avocado helps in managing blood sugar and insulin levels. Lentils are rich in proteins and it is a weight loss-friendly ingredient.
• The salads are rich in fiber that can promote weight loss and reduces blood pressure.
• The weight loss meal should avoid foods that are high in saturated and trans fats, processed foods, fried foods, dried fruits, sweets, sodas, energy drinks, and sweeteners.
• In addition to the weight loss meal, regular physical workouts help reduce insulin levels.
• Drink plenty of water to stay hydrated.
  • Dehydration can cause blood sugar levels to rise.
  • Less water in the body indicates a high concentration of sugar in the blood.
  • Take more fluids to lower blood sugar levels.

FAQs