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Diet Plan to Overcome Insulin Resistance

A Definite and Effective Diet Plan to Overcome Insulin Resistance

The menu of this diet is quite similar to that of the diabetic diet. However, there are a few differences. Continue reading if you want to know more about the insulin resistance diet menu.
Girija Shinde
Last Updated: Feb 21, 2018
Insulin is one of the most important hormone produced by the beta cells of our body. Beta cells are present in the pancreas, but the insulin produced by these cells, is transported throughout the body, as they are released in the blood stream. Now, why is insulin important? It helps to regulate the cells, most importantly, regulate their growth. Insulin also controls the metabolism. Insulin resistance (IR) is a condition wherein the cells of the body give a limited or reduced response to insulin, in other words, the cells become resistant to insulin, which is why this condition is named so.
Adequate amount of insulin is required to carry out its functions, so due to limited response to insulin, the functions of insulin are not carried out smoothly. Insulin resistance is the earlier stage of type 2 diabetes. That is why a person with insulin resistance has to make efforts to remedy this condition through medicine, diet, and exercise, at the earliest.
Insulin Resistance Diet Plan
As you now know, our aim is to increase insulin activity, but only in adequate amounts. So the foods that are rapidly absorbed and converted in glucose, have to be given priority. The foods that contain carbohydrates and simple sugars are the foods that we are going to aim at. But besides these nutrients, the insulin resistance diet plan also needs to contain adequate amounts of fat, fiber, and protein, so that digestion is slowed down, preventing the immediate rise in blood sugar. Then again there are bad carbohydrates i.e. starchy and refined carbohydrates, insoluble fats, etc., which need to be avoided completely.
Insulin Resistance Meal Plan
The following plan has been divided in four parts, viz. breakfast, lunch, supper and dinner.
  • Fresh orange juice
  • Fruit salad
  • Turkey bacon
  • Eggs (not more than 7 in a week)
  • One slice bread
  • One tbs cheese
  • Light yogurt
  • Green salad (low fat dressing)
  • Vegetables
  • Grilled chicken
  • Apple or pear
  • Salmon (not canned)
  • Baked potato or potato salad
  • Nuts
  • Low-fat yogurt
  • Grapes
  • Beef jerky
  • Lentil soup
  • Apple with peanut butter
  • Chicken soup
  • Green beans
  • Salad
  • Sugarless ice cream
  • Steamed veggies
  • Steak with olive oil and garlic
Insulin Resistance Diet Recipes
Grilled Salmon
  • Salmon fillets, each 5 ounces, 4
  • Green olives, chopped, 4
  • Minced garlic, 1 tbs
  • Chopped fresh basil, 4 tbs
  • Chopped fresh parsley, 1 tbs
  • Lemon juice, 2 tbs
  • Cracked black pepper, to taste
  • Thin slices lemon, 4
Preheat a gas grill or boiler. Take a small bowl and combine minced garlic, bail, lemon juice, and parsley in it. Spray the fish with cooking spray, season with black pepper and then spread equal amounts of garlic mixture on each fillet. Place the salmon on the grill, seasoned side down. Grill over high heat for about 3 - 4 minutes, or until the edges of the fish turn white. After the required time, turn the fish over an aluminum foil and then move it to a cooler part of the grill, reduce the heat. Grill further until the fish is opaque throughout. Garnish with lemon slices and olives, serve immediately.
Egg on Toast
  • Slice of bread, 1
  • Large egg, 1
  • Real butter, 1 pat
  • Salt and pepper to taste
Add butter to a small skillet. Before the butter melts completely, place the slice of bread in it, break the egg in the center of the bread slice. Spread the egg yolk evenly over the slice, season with salt and pepper to taste. When the bread browns, turn it over and fry the egg for about 1 - 2 minutes. Serve immediately.
This diet plan is quite simple, and so you can follow it with ease. Do make a point to follow this plan consistently, without making any major changes. However, if you ever have to make changes, do check the insulin resistance diet list for safe ingredients.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a dietitian or nutritionist.
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