A Diet Plan To Lose Weight With Insulin Resistance

Insulin helps the body processes glucose in the bloodstream for energy. Insulin resistance takes place when the body does not properly respond to insulin to help the cells absorb blood glucose, which can result in high blood glucose levels. Weight loss comes down to the number of calories you consume versus the number you burn to create a calorie deficit. Losing weight with insulin resistance requires making modifications in your eating habits to create a calorie deficit and help manage your blood sugar levels.

Low-fat Protein Sources

During digestion, proteins convert into amino acids, which play an important role in replacing the proteins broken down in the body each day. You should consume both plant- and animal-based proteins like poultry, soybeans, lean cuts of meat, legumes, fish, tofu and low-fat dairy to aid in tissue repair and muscle recovery. Try to stay away from high-fat protein sources like full-fat dairy and fatty meats like bacon. Get 10 to 35 percent of your calories from protein each day.

Complex Carbohydrates

Pay close attention to the carbohydrates you consume when you have insulin resistance. Complex carbohydrates are a source of fuel to boost your energy levels. Include complex carbohydrates like whole grains, vegetables and fruits in your diet. Complex carbohydrates provide a dose of dietary fiber, which takes longer to digest so you feel full with fewer calories. Make sure to cut back on simple carbohydrates like desserts and white pastas that are made with refined grains and can cause spikes in your blood sugar levels. Aim to get 45 to 65 percent of your daily calories from carbohydrates.

Good Fats

Polyunsaturated and monounsaturated fats offer health benefits like lowered blood cholesterol levels and improved heart health. You should include a small amount of healthy fats such as nuts, seeds, salmon, olive oil, coconut oil and nut butters in your diet. Make sure to limit foods high in saturated fats like processed meats and fast foods. It is recommended to get 20 to 35 percent of your calories from fat each day.

Calories

Weight loss involves reducing the number of calories you consume to help create a deficit. One pound of body fat consists of 3,500 calories; this means that you need to create a calorie deficit of at least 3,500 calories to lose 1 pound, according to MedlinePlus. Reduce your daily calorie intake by 500 calories to lose 1 pound per week. Do not become excessive when decreasing your calorie consumption, which can be unhealthy. The lowest daily calorie recommendation is 1,500 calories for adult men and 1,200 for women. Try monitoring your calorie intake with a food journal.