Insulin resistance is a challenging condition when it comes to weight loss. Basically if you are insulin resistant your body is producing high levels of insulin in response to carbohydrate consumption (no matter what type of carbs) and when insulin levels are high, fat metabolism will be blocked metabolically. For this reason the right balance of macro nutrients, along with medication in many cases is required to achieve successful weight loss. So, if you are insulin resistant and have been struggling to get the weight loss results you are after, here are some things to consider.
1. The traditional energy balance equation does not apply when you have insulin resistance. As your cells are processing carbohydrates less efficiently you are likely to need fewer calories and carbohydrates at certain times to induce weight loss. Most importantly this is not an absolute amount of calories or carbs, the amount you need will change as you lose weight, become fitter and become more insulin sensitive.
2. Meal timing is incredibly important when you have insulin resistance. Ideally you want at least 3-4 hours in between eating experiences and more meals during the first half of the day.
3. You can consume too few carbohydrates if you have insulin resistance. While low carb diets will give you immediate results, unless you continue to follow a low carb diet long term, eating more carbs when you are still insulin resistance will lead to rapid weight gain. For this reason gradually reducing carbs to support weight loss will give you good results long term.
4. When you eat fewer carbs, it will mean that you eat more good fats and proteins. Ideally we need a 20-30g serve of protein at each meal and 60-80g good fats each day.
5. Hunger is a good sign that your body is starting to burn your food. If you are not hungry every 3-4 hours, it is a sign your macro nutrients and / or calories may need adjusting.