How an Insulin Resistance Diet Could Help You
Lose Weight
Have you been diagnosed with insulin resistance? Are you trying to
get your blood sugar under control before it turns into a bigger problem? Then
you’re among the 40% of
adults in the US who also have this condition.
When you have insulin resistance, your body doesn’t respond
normally to insulin and you’ll experience weight gain. The good news is that an
insulin resistance diet can get you back to where you need to be.
If you’re wondering how an insulin resistance diet can help you
with your weight loss goals and lower your blood sugar, then you’re in the
right place.
Keep reading to learn all about insulin resistance and which foods
can help you reach your ideal weight.
What Is Insulin Resistance?
To better manage your insulin resistance, it’s first important to
understand how it occurs in the first place. When you have insulin
resistance, the cells in your fat,
muscles, and liver don’t respond normally to insulin.
They also aren’t able to use the glucose that’s in your blood for
energy. As a result, your pancreas makes more insulin and over time your blood
sugar levels start to rise.
Insulin resistance and weight gain are a problem for many people.
When excess insulin builds up in your cells, sugar can’t get into your cells to
be used for energy and your body instead stores it as fat. Insulin resistance
also slows your metabolism down, making it difficult to lose weight.
Signs of Insulin Resistance
It’s difficult to tell if you have insulin resistance by how
you’re feeling. You’ll need to have a blood test to check your blood sugar
levels. A fasting glucose level of over 100 mg/dl can indicate insulin
resistance.
Signs of insulin resistance include:
- Blood
pressure of 130/80 or higher - A
waistline of over 35 inches in women and over 40 inches in men - Skin
tags - Patches
of dark skin (acanthosis nigricans)
Oftentimes your triglyceride and cholesterol levels will also be
elevated when you have insulin resistance.
Complications
If you don’t change your diet and let your insulin resistance go
untreated, you’ll be at risk for complications such as diabetes, heart disease,
kidney disease, and problems with your eyes.
Insulin Resistance Diet Plan
By modifying your diet, you can prevent the onset of diabetes and
lose excess body weight at the same time. Diet choices are one of the most
important things when it comes to the management of insulin resistance.
Losing even a small percentage of weight can improve your insulin
resistance and eating the right foods can eventually help you to reverse it.
The most important thing about an insulin resistance diet plan is
recognizing which foods increase your insulin levels and which foods keep your
insulin levels stable.
Foods That Spike Insulin
In general, you’ll want to avoid or reduce any foods that will
increase your blood sugar, which ultimately spikes your insulin levels. It’s
important to remember that regular consumption of foods that contain high
amounts of sugar is basically the fuel that drives your insulin resistance.
It’s important to realize you don’t have to give up your favorite
foods altogether, and creating a healthy diet plan will help you achieve the
balance you need.
You should eliminate or greatly reduce your consumption of these
foods:
- Deserts
like cookies or ice cream - White
bread or refined grains with a low fiber content like crackers and chips - Processed
foods and snacks such as frozen meals and granola bars - Fried
foods - Foods
high in saturated fat - Milk
and high-fat dairy products - Processed
meats like hot dogs or bologna
Alcohol, especially grain alcohol and beer, can also worsen
insulin resistance. It’s also a source of high calories which can negatively
affect your weight loss.
Foods That Don’t Spike Insulin
When you’re looking for foods that are ideal for an insulin resistance
diet, you’ll need to choose foods that have a low glycemic index. When food has
a low glycemic index, it slowly increases your blood sugar levels after you eat
it. This results in your insulin levels spiking less overall.
Foods to add to your diet plan include:
Fresh fruits such as apples, bananas, oranges, and blueberries.
You can also look at watermelon, plums, and grapes.
Nonstarchy vegetables like asparagus, cucumber, mushrooms, and
broccoli are a fantastic place to start. You’ll also want to add starchy
vegetables like beets, potatoes, lima beans, and squash to your shopping list.
Next is whole grains found in brown rice, oats, quinoa, and
whole-grain bread. Also, try lean meats such as lean beef or pork loin and
poultry which includes skinless chicken, turkey, and eggs.
Low-fat dairy like milk, yogurt, and cheese are a great way to add
some dairy to your diet.
Nuts and seeds are a wonderful source of nutrition. Try hazelnuts,
almonds, cashews, and pumpkin seeds. Don’t forget the beans and peas! You can
choose from black beans, kidney beans, or pinto beans.
For beverages, try to stick to black coffee, water, and
unsweetened tea.
Weight Loss Programs for Insulin Resistance
You can also look at a weight loss program like ChiroThin that’s specifically tailored to help people with insulin
resistance. ChiroThin is a natural dietary supplement that contains nutritional
ingredients that help stabilize your blood sugar and increase your metabolism.
When you combine ChiroThin with healthy foods that don’t increase
your blood sugar, your body will become more efficient in using energy and
metabolizing fat.
You’ll also get guidance with behavioral modification and have
weekly visits with a medical doctor to check to see how you are doing with the
program.
Start Your Insulin Resistance Diet Today
Remember, you don’t have to let your insulin resistance get the best
of you. An insulin resistance diet not only decreases your risk of developing
diabetes, but also makes you more energized too.
It’s not easy to change your eating habits, but over time you’ll
find it becomes much easier to make it a natural part of your life.
Make sure to look at ChiroThin to get you started in the right
direction. We have a proprietary formula and create high-quality nutritional
supplements using high-grade ingredients.
Are you ready to get started on the path to a
healthier you? Call
us at (630)961-1888 to schedule your free consultation.