Insulin resistance dieting can be difficult at first, but it’s easier to stick to than you might think! In order to get the most out of your insulin resistance diet, you’ll need to plan ahead and plan smart. This comprehensive guide will help you plan your insulin resistance diet from beginning to end, from what foods you should prepare in advance of starting your diet to exactly how much exercise you should get every day that you’re on your insulin resistance diet.
What is Insulin Resistance?
Insulin resistance is a health condition in which tissues in your body become less sensitive to insulin, a hormone responsible for helping cells of your body turn glucose into energy. When you have insulin resistance, it makes it more difficult to move sugar from food into your cells, where it can be used as fuel.
You crave simple carbs, like bread and cookies. You often feel fatigued after meals. You have difficulty losing weight despite exercising regularly and watching what you eat. Your blood sugar levels tend to spike shortly after meals (or drop shortly before meals). Your doctor has told you that your blood pressure is high or that you’re at risk for heart disease.
How Insulin Resistance Cause?
Factors like over-exercising, high levels of stress, or eating a lot of carbs can push your body into an insulin-resistant state. Each meal you eat—especially if it’s high in simple carbs like sugars and flour—increases your insulin production. As a result, your body produces extra insulin to accommodate these spikes in glucose (your blood sugar). Over time, these spikes can lead to insulin resistance—and all that extra circulating insulin contributes to weight gain by increasing both fat storage (in cells) and appetite/cravings. So how do you prevent that from happening? Start with lowering your overall carbohydrate intake as much as possible.
At first, you might feel tired and sluggish because your body is used to using carbohydrates for energy. But stick with it! You’ll eventually start feeling more energetic on fewer carbs. How much lower should you go? The key is finding what works best for your body. Most people should be able to reduce their carb intake significantly without feeling too bad about it (but don’t go crazy!). If you’re overweight or obese, losing just 5 percent of your current weight could help improve insulin sensitivity enough to make a difference. To lose that amount of weight requires cutting out 250 calories per day from carbohydrates alone; however, reducing calories further will help even more. Most importantly, don’t let yourself get too hungry!
How Is Insulin Resistance (IR) Measured?
Exercise has tremendous benefits when it comes to improving health, especially when it comes to insulin resistance. It helps burn fat, build muscle and improve your overall fitness level. It’s important that people with Insulin Resistance start out slowly when it comes to exercise though. While exercise is important for improving health in general, it’s even more important for those who have issues managing their blood sugar levels.
It’s important to talk to your doctor before starting any new exercise program, but here are some general guidelines. For starters, try walking 30 minutes per day at least 3 times per week. This doesn’t sound like much but studies show that just 30 minutes of walking each day can make a huge difference in terms of improving insulin sensitivity. That being said, don’t be afraid to push yourself further than what you think is comfortable. The key is not to overdo it, so listen to your body and stop exercising if you feel tired or sore. Once you get used to regular exercise, try adding strength training exercises into your routine 2-3 days per week. Remember, consistency is key!
What Type of Exercise Is Best?
So if you really want to lose weight, focus on doing HIIT workouts instead of long-distance running or other low-intensity activities. What Are Some Examples of High-Intensity Interval Training Workouts? Luckily there are tons of great resources online where you can find free high-intensity interval training workouts to do at home without having to pay for a gym membership.
How Many Exercises Should You do With Insulin Resistance?
In one study, only 20 minutes of moderate-intensity exercise was enough to reverse insulin resistance in overweight adults. And, according to a report from the American Heart Association, anyone that loses weight through exercise can improve their blood sugar levels. So, if you’re struggling with weight loss or diabetes it’s important that you get your heart rate up as often as possible—even if you can only squeeze in a few minutes at a time.
To lose weight safely but quickly give yourself plenty of opportunities throughout your day to be active (such as standing during meetings or going on short walks). The more frequently you do something—even small exercises like walking back and forth across your office space—the more likely it is that you’ll turn it into a habit.
What About Belly Fat for People with Insulin Resistance?
People with insulin resistance have a tougher time controlling their blood sugar levels, which in turn can lead to more belly fat. Once you’re at that point, it’s time to take action! To lose weight safely but quickly, switch over your diet from one high in carbs and sugary foods to a diet of lean proteins (like fish), healthy fats (like olive oil), complex carbohydrates (such as whole-grain pasta), and plenty of low-calorie veggies.
That way, you can lose weight while also controlling your insulin levels. It’s much easier than trying to control your Insulin Resistance with just diet alone—and losing weight will go much faster once you do manage it!
Should Kids with IR Do the Same Things As Adults?
However, if you notice signs that your quality of life is decreasing or if you think your glucose levels are still too high despite following dietary changes then it might be time to talk to your doctor about diabetes medications or other treatments.
Where Do I Begin if I Want to Lose Weight on an IR Diet Plan?
If you’re still not sure that you can do it, take a moment to think of a diet or exercise plan that actually worked. Think of how great it felt when you were able to lose weight quickly, how confident you felt, or how good it was when people noticed your hard work. Keep that feeling in mind as you are making your plan; refer back to it if needed. You can do it!