Knowing how to diet for insulin resistance can be life saving. Insulin resistance occurs when the body does not use glucose properly making it essential for the patient to learn how to diet for insulin resistance. When dieting for insulin resistance it is important to know which foods spike blood sugar and which food to avoid. The obvious foods to avoid have high sugar content. It is equally important to know what foods should make up the bulk of your daily diet.
- Dieting for Insulin Resistance. 60% of your diet should be carbohydrates, but the right kind of carbohydrates. This means vegetables like lettuce, broccoli, cauliflower, egg plant, yams, green beans, zucchini, squash, sprouts, tomatoes and more. The vegetables to avoid are white potatoes, corn, avocados, and all starchy vegetables.
- Bread Restrictions. Bread is the most restricted food when dieting for insulin resistance. White bread and baked goods made with white flour, including noodles and pasta, should be eliminated from your diet. Eat only breads made with 100% whole wheat, rye, or barley. A serving of bread is one slice, one roll, half a bagel, a whole wheat tortilla, or a pita round.
- Protein and Fat. 40% of your diet should be protein and fats. A serving of protein should be 3 ounces of skinless chicken, fish, turkey, or lean beef. Cheese, cottage cheese, avocados, and peanut butter are high fat protein and should be use sparingly. Additional fats come from cooking with butter, margarine, and olive oil.
- Fruits. Fruits have a lot of natural sugar and should be eaten sparingly. A serving of fruit is ½ cup or a whole small apple. Grapes have the highest natural sugar content and should be avoided.
- Glycemic Index. Research the Glycemic index which is easily accessible online to see what carbohydrates will have the least impact on your blood sugar and which will necessarily spike your blood sugar. The Glycemic index is the most useful tool when dieting for insulin resistance. The Glycemic index will help you loose weight while you control your blood sugar.
- Rule Number 1. Do not eat anything white. This means avoid white sugar, white flour, white potatoes, white bread, white rice, and anything made with these ingredients. Processed sugar, flour, and rice will spike your blood sugar. Following this rule will help you to make healthier choices.
- 60 40 Plate. A typical 60% 40% lunch plate when dieting for insulin resistance will include a green salad with lettuce, tomatoes, and cucumbers with salad spritzer for dressing, 2 to 3 – ½ cup servings of steamed vegetables or vegetables sautéed in ½ teaspoon olive oil, and a 3 ounce grilled chicken breast. Have a small apple or ½ cup of fruit for dessert.
- The most effortless way to maintain a healthy diet is to eat fresh food. Avoid processed or packaged food. Find a Glycemic index cookbook or website full of recipes. You may be surprised how good a healthy diet can be.
- Avoid caffeine whenever possible for it stimulates the appetite. Caffeine is a strong drug that will cause unpleasant side effects if you suddenly give it up. Lower you caffeine intake over several weeks until you can eliminate it completely. Alcohol should be avoided as much as possible.
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