Are you constantly tired? Do you often feel yourself reaching for snacks throughout the day? If so, an insulin resistance diet may be the answer to getting your energy back.
Symptoms like fatigue, sugar cravings and unexpected weight gain can be some of the first signs that you may be experiencing insulin resistance. Even if you eat a ‘healthy’ diet…
Left unchecked, insulin resistance can cause and worsen serious health issues including PCOS, heart disease and chronic inflammation.
An insulin resistance diet can be an instrumental part of reducing symptoms and healing your health long term. Let’s break down what an insulin resistance diet looks like and talk about:
- Insulin resistance and symptoms to look out for
- Pillars of an insulin resistance diet
- A typical day on an insulin resistance diet
- Lifestyle changes to support an insulin resistance diet
Want to support your natural biology and give your body what it needs? An insulin resistance diet can be one of the first steps to healthy hormones, energy throughout your day and reaching your ideal weight.
What Is Insulin Resistance?
Insulin is one of your body’s critical hormones and its job is to help move glucose from your blood into your cells.
Insulin resistance happens when your cells stop responding to insulin. As a result of this, your pancreas pumps more insulin into your body but this can lead to elevated blood sugar and insulin levels.
The result? Fatigue, sugar cravings, weight gain and difficulty concentrating. Before we talk about an insulin resistance diet and the many benefits, let’s zoom in on these symptoms.
Unexpected Symptoms of Insulin Resistance
An insulin resistance diet isn’t just about reducing your sugar intake. Most importantly, it’s about avoiding illnesses such as type-2 diabetes, PCOS, heart disease and chronic inflammation. But it often starts with symptoms that appear less serious. Here’s what to watch out for if you haven’t been feeling like yourself recently:
- Sugar cravings
- Fatigue and difficulty concentrating
- Mood swings
- Weight gain
- Skin tags and dark skin patches
These symptoms often fly under the radar. Fortunately, Synergy Integrative Health and Wellness conducts comprehensive hormone panel testing which can help to give you a fuller picture.
Four Pillars of an Insulin Resistance Diet
An insulin resistance diet can be an important step to reversing your symptoms. If you want the best insulin resistance diet or are following an insulin resistance diet for PCOS or other health reasons, it can be helpful to incorporate some guidelines into your daily meals:
Pillar #1 – Prioritize Protein
Prioritizing protein at each meal is at the heart of every insulin resistance diet. It helps to stabilize your blood sugar levels, reduces insulin spikes and helps to increase your insulin sensitivity.
Aim for:
- 30 grams of protein with each meal
- Grass fed meat, wild fish, eggs and seafood
- Adding bone broth for extra protein and gut support
Pillar #2 – Healthy Fats
How do fats factor into an insulin resistance diet when you’re trying to maintain or lose weight? The idea that all kinds of fats are unhealthy is a myth.
Fat doesn’t spike your insulin and is an important part of an insulin resistance diet. It also helps to regulate hormones such as estrogen, testosterone and cortisol. Plus, it can help to slow digestion, therefore keeping your blood sugar levels more stable.
Try including:
- Omega-3 fats such as wild caught salmon or sardines
- Avocados
- Grass fed butter or ghee
- Extra virgin olive oil
- Nuts and tahini
Pillar #3 – Eating Sugar Last
Highly processed carbohydrates or high sugar foods can spike your blood sugar. They should be the smallest component of all your meals, especially when you’re on an insulin resistance diet.
However, if you do include carbohydrates into an insulin resistance diet, it is best to eat them last to reduce their impact on your blood sugar levels. Fiber and your proteins should be eaten first, followed by fattier foods with high sugar foods last.
Avoid:
- Highly processed foods
- Salad dressings and bottled sauces
- Sodas and sweet drinks
These foods and drinks often have more added sugar than we think and should never be part of an insulin resistance diet. Don’t forget to always check the label when in doubt!
Pillar #4 – Meal Timing and Grazing
Grazing throughout the day can cause your insulin to rise frequently and isn’t recommended as part of an insulin resistance diet. Avoid grazing to give your body time to lower blood glucose levels between each meal and snack only when you’re hungry. This also helps with fat burning and weight loss.
Remember to:
- Avoid grazing and only snack when hungry
- Stick to three balanced meals a day
- Don’t eat for three hours before bed
Typical Day on an Insulin Resistance Diet
Morning
A protein rich breakfast is key to an insulin resistance diet and gives you the energy needed for a busy morning!
Scrambled eggs cooked with spinach with a little butter or ghee and eaten alongside avocado and sauerkraut is a great way to start the day. Choose your preferred hot beverage but skip the sugary creamers.
Lunch
Leftover roast chicken or salmon tossed into a salad or alongside roasted vegetables can hit the spot. Don’t forget to add extra nuts and seeds and drizzle with lemon and olive oil.
Afternoon Snack (if needed)
Skip the snack if your energy levels are high but if you’re experiencing an afternoon lull, try these options:
- Celery sticks with almond butter
- Chia seed and coconut milk pudding topped with cacao nibs and cinnamon
- Yogurt topped with fresh berries
- Cucumber sticks and guacamole
- Afternoon platter with some hard boiled eggs, cheese, olives and your favorite canned fish
Dinner
Finish off your insulin resistance diet day with slow roasted lamb, steamed greens or a chicken and vegetable soup. These are all perfect choices when it comes to a nutrient dense and low carb meal.
If you’d like a small sweet treat, try a bowl of yogurt with a berry compote or a small piece of dark chocolate after the meal.
Speak to our registered dietitian nutritionist to get your own personalized insulin resistance diet plan and insulin resistance diet food list!
Supportive Lifestyle Changes
Food and an insulin resistance diet can be a foundation for healing when you know how to implement it. But other lifestyle changes can also support and help to prevent high insulin and blood sugar spikes.
Walking After Meals
Walking for just ten minutes after a meal can reduce your blood sugar levels considerably. So get up and walk around the block, take the dog outside or just move around after each meal.
Get 8 Hours of Sleep
Getting enough sleep each night is crucial when it comes to avoiding insulin resistance the next day. Even one night of bad sleep can cause blood sugar levels to spike higher than normal. Eight hours of sleep helps to reset the body and balance other hormones including cortisol.
Speak to an Insulin Resistance Diet Expert in Oak Park
Identifying that you have insulin resistance is the first step towards healing. The most effective way to get an accurate diagnosis is to speak with an insulin resistance expert at Synergy Integrative Health and Wellness.
We offer comprehensive hormone testing and clarity around your symptoms and their root cause. You will then be able to work one-on-one with a registered dietitian nutritionist to create the perfect insulin resistance diet that works for you and your lifestyle.
Protect yourself against type-2 diabetes, heart disease and chronic inflammation through an insulin resistance diet and book a consultation today!