Insulin resistance is a condition that keeps the body from using the insulin that it does produce in a proper manner. Insulin is a hormone made by the pancreas that helps the body use glucose for energy. In the form of sugar, glucose is the main source of energy for the body. And because it increases the chance of developing Type 2 diabetes, it is important to lose weight if you do have this condition in order to avoid diabetes and better control your condition.
Eat frequent, small meals. By eating every 3-5 hours, you keep your blood sugar levels more constant. Long periods without eating encourages your body to store fat because your metabolism slows down and your body enters a starvation state. Eat at least 5 times per day.
Keep you carbohydrate to protein ratio at 2:1, which works out to be one serving of carbohydrates for every small serving of protein. For every 1 gram of protein you have, you may have 2 grams of carbohydrates. This keeps the body from storing excess carbohydrates in the form of fat.
Eat lean sources of protein. Lean sources of protein can be lean meat, fish or poultry, legumes (such as dried beans and lentils), dairy foods (low-fat or fat-free), or nuts and seeds. With the exception of nuts and seeds, eat as much of the other sources of lean protein you need to satisfy your hunger.
Eat at least three servings of vegetables per day. Eat as many servings of vegetables as you like except for corn and potatoes because they are high-carbohydrate foods.
Limit high-carbohydrate foods to just the amount your body needs because these foods cause the greatest increase in blood glucose and insulin. Extra carbohydrates your body does not need will be stored as fat. Other than sugary foods, one serving is about 1/2 cup, which provides about 15 grams of carbohydrates. Fruits such as raw apples and grapefruit do not count as high carbohydrate because they are primarily compose of fructose, rather than glucose, and do not raise your blood sugar and insulin levels.
Complete at least 25 minutes of aerobic activity and 20 minutes of muscle-building exercises three days per week. This will help you lose weight along with your changes in diet. Aerobic activity includes but is not limited to walking, running and aerobics classes. Muscle-building activities involve pulling, pushing or lifting the muscles in order to create resistance. This includes, but is not limited to, push ups, pull ups, leg lifts, lunges, free weights and weight machines. When doing muscle-building activities, do not work the same muscle group two days in a row.
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
- "The Insulin-Resistance Diet"; Cheryle R. Hart, M.D. and Mary Kay Grossman, R.D.; 2001