Free Diet Plan for Insulin Resistance


Insulin resistant people are at risk of developing high blood sugar and diabetes. Body’s cells do not respond normally to insulin in case of insulin resistance. So, blood sugar levels and insulin levels may both be elevated in insulin resistance. Choosing the right diet can help insulin resistant people. Similar to a diabetic diet, an insulin resistance diet should be composed of healthy lean protein, low glycemic index vegetables and fruits, and healthy fats along with some dairy and whole grain products. Typically, an insulin resistance diet requires a low consumption of carbohydrates and a moderate consumption of proteins and fats.

Free Diet Plan for Insulin Resistance

Insulin resistant works to slow the digestion process and prevent a rise in blood sugar levels. An insulin resistance diet does not need any supplements but it would be suggested to add a multi vitamin and mineral supplement to your diet. Vitamins and minerals are important micro-nutrients to focus on when creating a diet for insulin resistance. The diet is used as a treatment method for those with insulin resistance syndrome (also known as metabolic syndrome). In general, it is a great long term treatment option for people who suffer from insulin resistance.

What is Insulin Resistance?

Free Diet Plan for Insulin Resistance

Insulin, a pancreas-produced hormone plays a critical role in processing glucose in the bloodstream and turning it into energy for the body. Body’s primary source of energy is glucose. In the body, food is broken down into glucose which then moves into the bloodstream and subsequently to the body’s cells. Commonly, blood glucose is referred to as blood sugar. Pancreas should release insulin each time when you eat. When the body does not respond to the insulin production, this is called as insulin resistance. Continuous production of insulin causes high levels of it in the blood. Blood glucose levels remain also high. Insulin resistance may result in type 2 diabetes, high blood pressure, obesity, heart disease, abnormal cholesterol levels or ovarian cysts. So, the insulin resistance diet was recommended to prevent the pancreas from producing too much insulin and creating risky health conditions.


Treating Insulin Resistance:

To completely return to a typical insulin sensitivity level, it will take your body roughly two or three months. In case of much more severe case of insulin resistance or obese people, the amount of time taken by body could be a lot longer.

It is possible to go on a maintenance diet after returning to a typical insulin sensitivity level. For an insulin resistance maintenance diet, you will need to make some of the following improvements to be conditioned: increase in energy, get rid of cravings for carbohydrate rich foods, weight loss, and reach a healthy blood pressure level. To measure how you are progressing, other ways are also available but this list will give you a good idea.

Insulin Resistance Diet Plan:

Nowadays, number of books and websites offer insulin resistant diets, but they demands some cost. Here are insulin resistance diet plan, but before adoption of these plan educate yourself about diet composition.

Free Diet Plan for Insulin Resistance

High carb diet:

Such as, many people incorrectly consider that simply changing to a low-fat weight loss plan will control insulin levels. This is true in some cases but not always. Frequently, low fat diets incorporate high carbs in the mix, but for insulin resistant people, this plan simply would not work. More fat storage takes place in the body due to high insulin level and high carbs can rapidly turn to sugar and further increase insulin levels. In place of high carb diet, it is more important to look for a low glycemic diet.

Low carb diet:

If you select foods that contain high levels of saturated fats, a low carbohydrate diet may not work in the same way as high carb diet and so increases your risk of heart disease. In fact, many low carb diets limit your intake of fiber, vitamins, and essential minerals.

Low glycemic diet:

To control insulin levels in the body, a simple way is to select foods that have a low glycemic index. As much as possible, choose unprocessed and whole grain foods.

By the numbers:

  • Fat: 20-30%
  • Protein: 20-30%
  • Carbohydrate: 40-60%
  • Fats and Oils: Keep fats to a minimum, include some good fats
  • High-Carbohydrate Foods: Eat no more than 2 servings at any one time. Eat at least 2 fruits servings daily
  • High-Protein Foods: Eat at least 8 servings a day. Include 2 to 5 servings of dairy foods

Vegetables: Consume freely, but eat at least 3 servings a day

Free Diet Plan Sample:

The following is a free insulin resistance diet plan, but remember that this plan is based on 1500 calories. Your specific needs may need to be more than this.

Breakfast: 1 cup oatmeal, ½ cup berries, ½ cup cottage cheese. Total calories: 220.

Lunch: 4 oz. grilled chicken or salmon, 1 cup vegetables cooked in 1 or 2 tsp of olive oil, 2 cups greens (salad, spinach, etc.), ½ cup kidney beans, and 1 apple. Total calories: 490.

Dinner: 5 oz grilled or poached chicken or salmon, ½ cup vegetables cooked in tsp of olive oil, 1 cup greens, and ½ cup brown rice. Total calories: 485.

Snack: 1 oz. almonds or soy nuts. Total calories: 134.


  • The Insulin Resistance Diet is healthy eating guide built upon science and research
  • It does not prohibit eating any certain foods
  • It can aid weight loss
  • Educates you how to eat in a healthy and portion-controlled manner
  • Safe for diabetics


  • May be difficult for some people to follow
  • Concept behind The Insulin Resistance Diet is similar to other diets
  • Not suggested for people with dairy, wheat or gluten allergies


The benefits of exercise are also included in the Insulin Resistance Diet Plan. Moderate exercise in the form of cardiovascular exercise and resistance training is highly recommended with insulin resistance diet.