Nutrition for insulin resistance: recommendations and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Under insulin resistance (IR), experts understand the reduced sensitivity of body cells to the effects of insulin. With IR, even a slight decrease in body weight can increase the sensitivity of tissues to this hormone. In this regard, every overweight diabetic is recommended by experts to follow a low-carbohydrate diet aimed at weight loss.

What are the nutritional requirements for insulin resistance?

Features of diet during IR

All patients with endocrine disorders are advised to control their body weight. This is due to the fact that adipose tissue is not able to perceive insulin. That is, the metabolism of carbohydrates with excess weight is disturbed. Patients with insulin resistance need to track the glycemic index of the food they eat. To include insuch people should eat only those foods whose glycemic index is low. This approach will facilitate the processing of glucose by the body.

Nutrition for insulin resistance is important to change, because this pathology is often the cause of atherosclerosis and the progression of diabetes. However, it is impossible to completely exclude carbohydrate foods from your diet, since as a result intestinal dysbacteriosis may develop, ketone bodies will accumulate.

In addition, the body should receive at least 2 liters of water daily. It is equally important to take vitamins, medicines recommended by the endocrinologist. If all the recommendations are followed, in a week it will be possible to note the first improvements in the condition. It is possible that over time the situation will completely normalize.

Why is nutrition so important for insulin resistance?

The load on the body

When tissues become less sensitive to hormones produced by the pancreas, glucose absorption is impaired. This happens for the following reasons. Carbohydrates entering the body become a source of energy only after binding to insulin, which is required for penetration into cells. When glucose is not fully absorbed, insulin production by the pancreas increases. The amount of it increases, which ultimately aggravates the situation.

The compensatory mechanism starts, leading to hyperinsulinemia,however, this does not help eliminate insulin resistance. With a simultaneous increase in glucose levels, the body begins to function for wear and tear.

The reasons why insulin resistance develops

Many people associate insulin resistance primarily with diabetes. However, this pathology may have other causes, including:

1. Using medications that interfere with insulin absorption.
2. Eating lots of simple carbohydrates.
3. Disruptions in the hormonal background.
4. Genetic predisposition.

Food list for insulin resistance

You can improve your own well-being and normalize your condition by completely reviewing your diet. The menu should be designed in such a way that the products in its composition have a low glycemic index. In the first two weeks of the diet, it is recommended to eat only foods with a low GI. This approach will significantly reduce the burden placed on the pancreas.

Allowed foods on a low-carbohydrate diet are:

1. Any green vegetables.
2. Eggs.
3. Shrimp, fish, other seafood.
4. Yoghurts, cheeses, cottage cheese with a fat content of not more than 3.5%.
5. Butter.
6. Tomatoes, zucchini, eggplant.
7. Sorrel, spinach, lettuce.
8. Asparagus beans.
9. Sea buckthorn, blueberry, elderberry,red currant, cranberry, raspberry.
10. Bulgarian pepper.
11. Pumpkin.
12. Olives.
13. Small amounts of pistachios, pumpkin seeds, hazelnuts, peanuts, almonds.
14. Green pears, quince, nectarines.

Eating right is important for insulin resistance.

Tea and coffee should be consumed without added sugar.

Diet expansion

After two weeks of such restrictions and diet therapy, you can expand your diet to include:

1. Lychees, guava, pineapples.
2. New potatoes, onions, carrots, beets.
3. Corn.
4. Chocolate with at least 75% cocoa content.
5. Rye, whole grain bread.
6. White beans, peas.
7. Liver.
8. Wild rice, oatmeal, millet, semolina, buckwheat.
9. Oysters.
10. Yogurt, kefir, low fat milk.
11. Mulberry, cherry, strawberry, black currant.
12. Fresh figs, plums, peaches, mango, kiwi, persimmon, melon, apricots, tangerines, grapefruit, green apples.

Unsweetened cocoa and compotes are also allowed.

When cooking onions, carrots, beets, preference should be given to boiling, steaming, baking. When using these vegetables for salad, they should be scalded with boiling water.

How many meals in a diet with insulin resistance? Not everyone knows about it.

Number of meals during the day with a similardiet should reach 6-7. This will allow the body to receive nutrients in a timely manner and not experience deficiency.

How are nutrition for insulin resistance and weight loss related?

To understand how to lose weight with this pathology, you need to study the list of products that are allowed for consumption, and use only them in your diet. With the loss of even 5-10% of weight, the state of he alth improves markedly, and the susceptibility of tissues to insulin increases.

For diabetes

People suffering from diabetes should coordinate their diet with an endocrinologist. It is important to consider that it is strictly forbidden to refuse the recommended medicines when changing the diet. This is due to the fact that in many cases, diet therapy should be combined with drug therapy based on metformin.

Low carb diet for insulin resistance helps to quickly normalize weight.

Prohibited products

It is important for diabetics and patients with insulin resistance to understand that it is absolutely impossible to break the diet until improvement occurs and the condition returns to normal. Otherwise, all your efforts will be in vain. Until blood counts return to normal, patients should completely avoid the following foods:

1. Lemonades, liqueurs, wines, juices, beer, any drinks containing sugar.
2. Ketchup.
3. Kefir with less than 1.5% fat.
4. Coconut milk.
5. Canned fruits and berries.
6. Bananas, cherries.
7. Honey, lollipops, sweets.
8. Pasta.
9. Crackers, mashed potatoes, chips.
10. Starch, flour.
11. Barley, millet, potatoes, white rice.
12. Corn flakes, crackers, pita bread, white bread.

When adding these foods to the diet, it is extremely difficult to get rid of insulin resistance. In addition, a diet that excludes the use of these products will allow you to lose weight well. That is, to reduce the amount of adipose tissue and increase the susceptibility of cellular structures to insulin.

Menu selection

If you want to get rid of AI, you need to carefully consider your menu. The list of allowed foods is varied, but it is difficult to eat only them, as many people are used to eating pasta, potatoes, porridge.

In the first 2 weeks of diet therapy, fish soup, soups based on celery, pumpkin, avocado are allowed. You can combine yogurt and cottage cheese with berries and fruits, as well as other permitted products.

Greens and vegetables are good for salads, sauerkraut is allowed.

As soon as improvements appear, the diet can be expanded by adding oatmeal, wild rice, buckwheat porridge, whole grain bread, cereal soups, curd soufflé, borscht.

Experts recommend contacting a nutritionist and together with him to think over the menu for each day of the week. Otherwise, the patient may quickly break the diet.

Nutrition for insulin resistance and hypothyroidism is similar.

Weight loss with hypothyroidism. Nutrition Rules

Hypothyroidism is an endocrine disease in which the synthesis of triiodothyronine and thyroxine is reduced. Such a violation almost always leads to a slowdown in metabolism, which, in turn, contributes to the appearance of excess weight.

Often, patients report that it is difficult for them to get rid of extra pounds, without thinking that the problem can only be de alt with when a special diet is combined with the right treatment. It is important to understand that weight loss will be possible only after the normalization of the hormonal background.

In addition, you will need to follow a certain diet, which involves the exclusion from the diet of foods that contain a lot of substances that prevent the production of hormones. This is, as a rule, cabbage of all kinds, some greens, spring vegetables. Refined carbohydrates found in refined starches, pasta, instant cereals, refined grains, fine flour, store-bought juices, sugar of any kind will also need to be abandoned.

The diet of a patient with hypothyroidism should be dominated by high-quality proteins, consumed mainly at breakfast. Eggs, liver, rabbit meat, offal, sea fish, beef and all lean meats, as well as cottage cheese, cheese, dairy products are rich in protein.

However, it is impossible to completely refuse carbohydrates, so the patient needs tolearn to distinguish between he althy carbohydrates and refined ones. For example, to lose weight with hypothyroidism, you can replace pasta with sweet potato, white rice with brown, refined oil with coconut.

Food for hypothyroidism should be fractional, should be in small portions, but often and slowly. When cooking, it is recommended to prefer boiling, stewing, baking.

Insulin resistance nutrition reviews

Patients report that it is quite possible to lose weight with pathologies such as hypothyroidism and insulin resistance. The main thing is to follow the doctor's recommendations, take the necessary medicines, exclude from the diet all foods prohibited by the nutritionist, and not deviate from the intended course.

According to reviews, nutrition with insulin resistance for weight loss in a couple of weeks leads to a significant improvement in the condition. Patients note that if you plan your menu in advance and take into account all the rules, then the food turns out to be quite diverse, so sticking to a diet is not so difficult.

People suffering from hypothyroidism indicate that weight loss is only possible with a combination of proper nutrition and drug therapy. Neglecting this or that aspect leads to the absence of the necessary result.

We looked at the nutritional features of insulin resistance.