3 Common Insulin Resistance Diet Mistakes
This blog post talks about three common mistakes in insulin resistance diets. It also gives tips to fix them. Our goal is to assist you in losing weight in the long term and having a healthy life.
Mistake 1: Eating Beyond Your Carbohydrate Tolerance
The initial and most common error in insulin resistance management is overeating carbohydrate tolerance. Obesity, diabetes, heart disease, and so much more. 🍬🚨 Insulin resistance could even be the cause of all that.
This corresponds to your recommended daily glucose intake of 130 grams. Bear in mind, however, that this is not one of the essential nutrients. Are you insulin-resistant? You may have to lower it to reverse insulin resistance. 🚫🍔
# How to Estimate What Your Body Can Handle.
- - Think about how you feel after a meal. This might imply that you have exceeded your tolerance, resulting in fatigue or mental fog.
- - Have a CGM to monitor your blood sugars.
The American Diabetes Association advises diabetics to keep post-meal blood glucose below 180 and non-diabetics below 140, but we aim for levels below 110. 📊
It is very important to understand that carbohydrate tolerance depends on the individual. Age, the level of activity, and even menopause also affected tolerance. The younger you are, the more easily you can reverse insulin resistance. However, after menopause, insulin sensitivity decreases.
Losing weight after the age of fifty can become more demanding than it was when you were younger and you cannot eat as you would like. Make sure that your diet changes in harmony with your body.
Mistake 2: Neglecting Portion Sizes, Especially with Intermittent Fasting
However, consuming any nutrient, including the healthy ones in excess, will cause you to gain weight. It is essential to note your portions, especially when practising intermittent fasting. 🍽️
Always start with protein when planning your meals. You do not have any excess protein, which is essential for maintaining or growing muscle. Target 30-40 grams per meal. Subsequently, introduce fibre and healthy fat with fewer starches and sugars. 🥦🍗
Why is this important? In simple terms, the body will respond to excessive starch and sugar by producing unnecessary glucose and insulin, which will prevent you from getting results. If you are trying to lose weight, then a long-lasting energy or calorie deficit is necessary, which is easier to sustain with intermittent fasting.
With intermittent fasting, there is a prolonged duration without insulin necessities, hence a reduced baseline insulin and glucose levels. This contributes to the burning of fat because high insulin does not permit the burning of the fat. Moreover, it is difficult to be satisfied with small diets. Eating mini-meals does not necessarily mean that you are getting adequate per-meal protein. As a result, this will result in overeating.
Mistake 3: Not Being a Fat and Added Sugar Detective
Processed foods contain some fats and sugars that are known to exacerbate inflammation and worsen insulin resistance. Beware of offenders like canola and soybean oil and added sugars in products such as ketchup and mayonnaise. Avoid the use of the more expensive alternatives, like olive oil and avocado oil-based dressings. 🥗🍯
For instance, refined oils like canola and soybean oil found in some processed foods exacerbate insulin resistance by promoting inflammation. Several of these oils are present in condiments and salad dressings. Choose healthier alternatives that are free of these harmful fats. 🥑🫒
Added sugars are another concern. I used added sugar in some products like ketchup and mayonnaise. Become a detective and scrutinize the labels. Go for the sugared products less, or better, prepare your own dressing using healthier oils. Our low insulin recipe bank contains some good recipes. 📜
📝 Conclusion
It is essential to your long-term health and weight management to ensure that you do not make the following three common insulin-resistant diet mistakes. Reducing insulin levels is what we strive for at Smart Blood Sugar. Take part in this path towards rejuvenated health! 💪📉
Remember to follow for more valuable knowledge on insulin resistance and check out our programs and services that will assist you in your weight loss and health journey. 📚👩⚕️
