What you need to know about your diet if you have insulin resistance


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Of all the dietary conditions, insulin resistance would be one that makes weight loss very difficult. In fact, you may not even realise that high levels of insulin actually act to block fat metabolism, which means no matter what you eat or how much your exercise you will not lose weight unless you have the right diet, exercise and medication prescription. So if you have insulin resistance and are not sure why you are not getting the results you are expecting, here could be the reasons why.

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1. Your carbs are too low

While someone with insulin resistance needs fewer carbs than someone without IR, you can have too few carbs, especially if you are already taking medication and / or exercising. The reason for this is that once you have started to lose weight, and are exercising your insulin sensitivity will improve which means you will be able to tolerate more carbs than you did previously. For this reason you will need to monitor your intake of carbs and adjust accordingly based on your weight loss results.

2. Your protein is too high

Naturally we tend to eat more protein when we cut back on our carbs but protein rich foods including oily fish, meat, nuts and cheese still contain calories and too many calories can impede weight loss. For this reason you still need to control your portions of cheese, meat, nuts and oily fish.

3. Your fat is too high

Again, dropping your carbs does not mean you can overdose on good fats, we still need to stick to 60-80g per day of total fat to avoid a complete calorie overload. That is 1/4 – 1/3 avocado or 20 mixed nuts, not the entire bag. 

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4. You are eating too much at night

Our natural tendency is to eat a light breakfast and lunch and then overeat all afternoon. When you have insulin resistance one of the best things you can do is eat a larger breakfast, a couple of small lunches and then keep dinner very light and eat it early – by 7pm where possible. 

5. Too much training

Your body will burn calories only when there is not too great a discrepancy between calories in and calories out. For this reason, if you are only eating 1200-1400 calories and burning another 800-1000 training you may be better to burn just 300-400 calories per session but keep your intake low to support sustainable fat loss. 

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