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Insulin Resistance Diet for Women

If you are a woman who has experienced the frustration of being on every diet, following it to the letter and seeing no weight-loss results, insulin resistance could be the culprit. Insulin resistance causes obesity and can lead to other conditions such as elevated risk of heart disease, diabetes and even infertility. You can reverse insulin resistance by following a diet plan based on high fiber and low fat.

  1. Insulin Resistance

    • Insulin is a hormone produced by beta cells in the pancreas. It is released into the blood stream to travel throughout the body, where it helps converts the food you eat into energy. Insulin resistance impedes this process. When insulin doesn't work properly, excess glucose builds up in the body, causing elevated blood sugar that eventually can become type 2 diabetes. If you eat a diet full of carbohydrates and high in fats and excess sugar from candy, cookies or soda, this condition will worsen rapidly. A blood test can alert you to insulin resistance or diabetes.

    Diet

    • The diet plan of the past was to eat a high-protein, low-carbohydrate diet for short-term weight loss. According to Katherine Zeratsky, RD, LD, long-term use of this type of diet can cause liver damage. People with liver disease should avoid high-protein dieting.

      A successful insulin resistance diet for women is based on high fiber and low fat, with the aim of preventing "spikes" in blood sugar that can throw off insulin levels. Instead of counting calories, you will count servings. A serving generally measures 1/2 cup. Eat five to eight servings of non-starchy vegetables (leafy greens, cauliflower, legumes), two to three servings of fruit, three to four servings of whole wheat breads or cereal, and three to four servings of lean protein (fish, chicken, turkey, or lean meat) daily.

      Begin this program by eliminating anything white from your diet, such as processed sugar, flour, white rice, potatoes and any foods made with these ingredients. These foods convert to glucose quickly in the body. Stop drinking soda, even diet soda, as well as coffee or caffeinated tea. Ease yourself off caffeine slowly to avoid intense side effects. Caffeine is a strong drug and can make you hungry.

    Exercise

    • A program to successfully reverse insulin resistance also includes a regular program of exercise. This does not mean countless exhausting hours at the gym. Daily exercise that will help balance your blood sugar is your goal. Take a 30-minute walk, use an exercise bike, do yoga or walk on a treadmill. If you choose a simple exercise that you can do alone without any special equipment, you will be more likely to follow through each day.

    Tips

    • A high-fiber, low-fat diet also promotes weight loss and helps lower your cholesterol levels, your blood pressure and your risk of heart attack.

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