by CDC, Insulin resistance occurs when the body does not respond normally to insulin. Insulin resistance is not the same as diabetes, but it can be a precursor to type 2 diabetes, so it’s important to address it early.
Normally, food is digested into glucose (sugar), and glucose in the blood stimulates the pancreas to release insulin. Insulin is a hormone that helps glucose in the blood be absorbed by muscle, fat, and liver cells for later use. However, if the body’s cells do not respond properly to insulin, they cannot take up glucose from the blood. As a result, the pancreas produces more insulin to keep glucose moving into the cells. National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK). And then insulin resistance can occur. Without insulin to transport glucose into cells, blood sugar levels remain high, increasing the risk of prediabetes and type 2 diabetes.
However, prediabetes and type 2 diabetes are not the only conditions associated with insulin resistance.according to stat pearlinsulin resistance may also increase the risk of obesity, cardiovascular disease, nonalcoholic fatty liver disease, metabolic syndrome, and polycystic ovary syndrome (PCOS).
But there is good news.by NidickResearch shows that there are several things you can do to reduce insulin resistance, including weight loss, increased exercise, and dietary changes.
This insulin resistance meal plan focuses on lean protein and complex carbohydrates while limiting saturated fat and sodium intake. Additionally, this meal plan omits sugar, as excess added sugar has been shown to increase the risk of insulin resistance. Added sugars are sugars that do not occur naturally, such as those found in fruits and dairy products, and are added to foods instead. These include, but are not limited to, high fructose corn syrup, honey, maple syrup, granulated sugar, brown sugar.
We set our calorie level at 1,500 calories per day, according to a 2022 study published in . This is the level at which most people lose weight. International Journal of Behavioral Nutrition and Physical Activity, weight loss may help improve blood sugar levels. There are also 1,200 and 2,000 calorie adjustments per day depending on calorie needs, hunger and blood sugar levels.
Foods to watch out for with insulin resistance
- Vegetables, especially those high in fiber (Brussels sprouts, beets, collards, artichokes, etc.)
- Starchy vegetables such as winter squash, corn, sweet potatoes, and potatoes
- Lean proteins such as fish, chicken, turkey, beef, and pork
- Omega-3-rich fatty fish such as salmon, mackerel, and tuna
- Fruits, especially fruits with skin on, such as berries, apples, and pears (rich in fiber)
- Whole grains such as oatmeal, quinoa, fonio, and farro
- lentils and beans
- nuts and seeds
- Vegetable oils such as olive oil and avocado oil
- Dairy products rich in probiotics, such as Greek yogurt
how to prepare meals for the week
Preparing meals at the beginning of your plan will help you stick to your meal plan throughout the week.
- Make vegetable weight loss soup for lunch on days 1-3
- Prepare homemade trail mix as a snack on days 1, 5, and 6.
- Whip up dill pickle dip for snacks on days 2-4.
First day
Breakfast (280 calories)
Morning snack (200 calories)
- 1 medium apple
- 1 tablespoon peanut butter
Lunch (345 calories)
Afternoon snack (150 calories)
Dinner (437 calories)
Evening snack (84 calories)
Daily total: 1,495 calories, 69 g protein, 181 g carbs, 33 g fiber, 61 g fat, 1,436 mg sodium
Make it 1,200 calories: Change your mid-morning snack to half an apple and omit peanut butter and afternoon snacks.
Make it 2,000 calories: Add 2 boiled eggs to your breakfast and increase to 2 tbsp. Peanut butter for a morning snack, two baguettes for lunch, and a cup of brown rice for dinner.
the 2nd day
Breakfast (367 calories)
Morning snack (131 calories)
Lunch (345 calories)
Afternoon Snack (108 Calories)
Dinner (486 calories)
Evening snack (73 calories)
Daily total: 1,510 calories, 77 g protein, 176 g carbs, 31 g fiber, 62 g fat, 2,192 mg sodium
Make it 1,200 calories: Skip all snacks.
Make it 2,000 calories: Add 1/4 cup unsalted roasted almonds to AM snacks, increase to 2 baguettes for lunch, and 1/4 cup and 3 tbsp baby carrots. Cashew nuts for an afternoon snack.
Third day
Breakfast (403 calories)
Morning snack (174 calories)
- 1 cup plain kefir
- 1 cup raspberries
Lunch (280 calories)
Add the white kidney beans to the soup.
Afternoon Snack (138 calories)
Dinner (504 calories)
Daily total: 1,499 calories, 76 g protein, 180 g carbs, 39 g fiber, 58 g fat, 1,752 mg sodium
Make it 1,200 calories: Skip mid-morning and mid-afternoon snacks.
Make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, 1/4 cup unsalted almonds to your morning snack, and increase beans to 1/2 cup and add 2 tbsp for lunch. Cashew nuts for an afternoon snack.
Day 4
Breakfast (354 calories)
- 1 cup low-fat plain Greek yogurt
- 1/2 cup blueberries
- 1 tablespoon chia seeds
- 2 tablespoons chopped walnuts
Morning snack (158 calories)
- 1 banana
- 1 1/2 tsp peanut butter
Lunch (504 calories)
PM Snack (172 Calories)
Dinner (318 calories)
Daily total: 1,505 calories, 101 g protein, 121 g carbs, 26 g fiber, 68 g fat, 1,890 mg sodium
make 1,200 calories: Skip walnuts for breakfast, peanut butter for mid-morning snacks, and omit afternoon snacks.
Make 2,000 calories: Add 2 scrambled eggs to your breakfast and increase to 2 tbsp. Add peanut butter to AM’s treats, plus 2 cups of mixed greens and 1 serving of balsamic vinaigrette and 1 1/2 tbsp. Sunflower seeds for dinner.
Day 5
Breakfast (340 calories)
Morning snack (127 calories)
- 1 low-sodium, low-fat mozzarella string cheese
- 10 unsalted roasted almonds
Lunch (296 calories)
Afternoon snack (150 calories)
Dinner (317 calories)
- 1 Rainbow Chard Spanish Tortilla
- Toss 2 cups of arugula with 2 tsp extra virgin olive oil, 1 1/2 tsp red wine vinegar, a pinch of salt and 1 tsp unsalted sunflower seeds
Evening snack (269 calories)
Daily total: 1,499 calories, 60 g protein, 120 g carbs, 24 g fiber, 24 g fat, 1,547 mg sodium
make 1,200 calories: Omit one clementine at breakfast and dinner.
Make it 2,000 calories: Increase to 22 almonds for morning snacks, add 1/2 whole grain pita for lunch, and increase trail mix to 2 servings plus 3 oz for afternoon snacks. I cooked chicken for dinner.
6th day
Breakfast (347 calories)
Add almond butter and chia seeds to your smoothie.
Morning snack (149 calories)
- 2/3 cup low-sodium, low-fat cottage cheese
- 1/2 cup diced pineapple
Lunch (334 calories)
Afternoon snack (150 calories)
Dinner (486 calories)
Mix the white kidney beans into the spaghetti squash.
Evening snack (39 calories)
Daily total: 1,506 calories, 94 g protein, 150 g carbs, 36 g fiber, 63 g fat, 1,722 mg sodium
Make it 1,200 calories: Skip mid-morning and mid-afternoon snacks.
Make it 2,000 calories: Add 1 whole-grain English muffin to breakfast, increase cottage cheese to 1 cup, add 1/4 cup of pistachios to your morning snack, and increase trail mix to 2 servings in your afternoon snack.
Day 7
Breakfast (196 calories)
Morning snack (227 calories)
- 1 medium apple
- 3 tablespoons pistachio
Lunch (324 calories)
PM Snack (182 Calories)
- 1/3 cup hummus
- 1 cup sliced cucumber
- 1 cup sliced red bell pepper
Dinner (508 calories)
Evening snack (70 calories)
Daily total: 1,507 calories, 85 g protein, 110 g carbs, 26 g fiber, 84 g fat, 1,497 mg sodium
Make it 1,200 calories: Skip breakfast and evening snacks.
Make it 2,000 calories: Add 1 whole-grain English muffin for breakfast, 1/2 whole-grain pita for lunch, increase to 3/4 cup hummus for afternoon snack, and 2 servings for evening snack.
