An efficient way to control insulin resistance and encourage weight loss is a low-carb or ketogenic diet. Insulin resistance is a condition in which the body’s cells do not respond correctly to the hormone insulin. This is resulting in high blood sugar levels and an increased risk of type 2 diabetes. A low-carb or ketogenic diet can help improve insulin sensitivity and lower blood sugar levels by lowering the consumption of carbs.
Weight loss is one of the key advantages of a low-carb or ketogenic diet for those with insulin resistance. A low-carb or ketogenic diet can help lower overall calorie intake and encourage weight loss by restricting the consumption of carbs. As a result, insulin sensitivity may be enhanced, and blood sugar levels may decrease.
In addition to weight loss, low-carb diets can also provide other health benefits for individuals with insulin resistance. They have demonstrated positive effects on blood pressure, cholesterol levels, and heart health. Low-carb diets may also reduce inflammation and fatigue, improve cognitive function, and promote a healthy gut microbiome.
It’s crucial to favor nutrient-dense, whole foods when following a low-carb or ketogenic diet and to avoid processed and refined carbohydrates altogether. The main calorie sources should be protein and good fats. The finest sources of nutrients include lean meats, fish, eggs, nuts, seeds, and healthy oils. Vegetables, particularly non-starchy ones, should also be included in the diet.
Meal suggestions
- Breakfast: a) scrambled eggs with avocado and spinach, served with a side of berries or b) bacon and egg cups with spinach and feta, served with a side of sliced tomatoes
- Lunch: a) grilled chicken with mixed salad and avocado dressing or b) tuna salad with mixed greens and avocado dressing, served with a side of sliced cucumber
- Dinner: a) salmon with roasted vegetables and a side of quinoa or b) grilled shrimp with zucchini noodles and pesto, served with a side of roasted Brussels sprouts
- Snacks: a) carrot sticks with hummus or b) a small serving of nuts and a piece of dark chocolate
Here are some more ingredients for a low-carb diet for people with insulin resistance:
- Protein sources: lean meats, poultry, fish, eggs, tofu, legumes, and low-fat dairy products
- Healthy fats: avocado, olive oil, nuts, seeds, and coconut oil
- Vegetables: leafy greens, broccoli, cauliflower, bell peppers, onions, and tomatoes
- Low-carbohydrate fruits: berries, citrus fruits, and apples
- Whole grains: quinoa, farro, barley, and oats
- Sweeteners: stevia, monk fruit, and erythritol
