Insulin Resistance and Weight Loss Connection

Insulin Resistance and Weight Loss Connection

Insulin resistance may initially not seem a disease since the person does not experience any symptoms at all. However, if left untreated, it might lead to the issue of increased blood sugar levels. It may increase the risk of diabetes as well. 

Due to the commonality of sedentary lifestyles, the prevalence of obesity has increased quite massively. It, in turn, has made the issue of insulin resistance even more common.

As per the Centers for Disease Control and Prevention, by 2015, almost eighty-four million people in the US had pre-diabetic signs.

Due to this reason, people, who are overweight, must focus on trimming their fat. It is the only solution to avoid insulin resistance and diabetes. Hopefully, the following guide can help you in your endeavor.

What Is Insulin Resistance?

If you want to know about the function of insulin, you must understand how your body utilizes insulin. The cells in your body require energy to perform important functions.

When you are eating food, your body absorbs the nutrients from the food along with carbohydrates. At the time of digestion, your body converts the carbohydrates into blood glucose and energizes your body! 

The pancreas secretes insulin, which helps in moving blood sugar towards the body cells. However, suppose you develop the issues of insulin resistance. In that case, the chances are there that you are developing the problem of diabetes.

With insulin resistance, your body will stop responding to insulin in a normal way. Once your body loses sensitivity to insulin, it begins the ability to absorb glucose.

Due to this reason, the pancreas increases insulin production so that your body cells can take up glucose. Thus, it is always a good idea to opt for testing your blood sugar levels at home so that you can keep a check on them.

How Is Insulin Resistance Connected To Weight Gain?

As already mentioned, insulin resistance does not initially show up any signs of increased blood sugar levels. Also, it is much more common among older adults than younger ones. According to reports, among the total number of people suffering from insulin resistance, almost 40% are older than 50 years.

In truth, even scientists are unaware of the actual cause behind insulin resistance. However, some of the common factors that lead to insulin resistance include obesity, fat around the abdomen, no physical activity, and an unhealthy diet.

Thus, it is always a good idea to take proper steps against it at the early stage. It, in turn, will help in reversing pre-diabetic conditions.

How Does Weight Loss Help Bring Changes In Insulin Resistance Conditions?

Some of the researchers have found that weight loss is enough to deal with insulin resistance. Additionally, there are insulin resistance injections for weight loss.

Here are some of the other health tips that might help you out in this aspect!

  • If you want to stay away from diabetes, make sure that you are indulging in physical activities. One of the best ways to do so is to include various cardio exercises and high intensity and stretching.
  • Apart from exercises, make sure that you are following a healthy diet. Include more green leafy vegetables, fruits, and whole fiber that are great for maintaining a healthy weight. No matter what you do, make sure that you are not following crash diet plans. It will only make your condition even worse.
  • Along with healthful eating, focusing on portion eating is necessary. Moderating carbs is significant when it comes to staying healthy if you are concerned about calorie control.
  • Following a DASH diet is important for those who have the chance of developing insulin resistance issues. It emphasizes taking fiber, which is effective enough to control blood sugar levels and lower the absorption rate of carbs.

Foods to Eat For Weight Loss and Insulin Resistance

Ideally, it is always the best idea to choose such foods that are whole and unprocessed. This is one of the main things to consider regarding how to lose weight with insulin resistance syndrome. Highly processed foods have trans-fat, which is dangerous for disturbing the insulin levels in your body. Here are a few things that you need to avoid in this aspect –

  • Burgers
  • Fried foods
  • White flour
  • Cakes

High processed foods are quite harmful since they can increase blood sugar levels. Besides, these foods put extra pressure on the pancreas for making insulin.

Saturated fats are also associated with insulin that causes weight loss. Therefore, it is best to choose unsaturated fats and unprocessed foods, to keep yourself fit and increase the insulin levels to lower blood sugar levels.

Concentrating on high-fiber foods along with a limited amount of carbohydrates will keep your body weight under control. Listed below are some of the foods that you must include in your daily diet.

  1. Vegetables And Fruits

It is important to understand that both vegetables and fruits are high in fiber, vitamins, minerals, and low calories. These are natural insulin resistance supplements for weight loss. Thus, including it in your diet can be ideal for you to manage blood sugar levels.

Few vegetable options that you must include in your diet are –

  • Tomatoes
  • Green beans
  • Colorful peppers
  • Cabbage
  • Spinach
  • Carrots

Similarly, fruits are equally delicious and filled with goodness enough to keep insulin levels maintained. They are filled with fiber, vitamins, and minerals. You can either choose to eat fresh fruits or frozen fruits daily. These are very essential to consider in the concern of how to lose weight with insulin resistance.

Canned fruits are also a good option. However, make sure that they do not have added sugar. Some of the fruits that you must intake daily include –

  • Apples
  • Berries
  • Bananas
  • Grapes
  • Peaches

However, it is better to avoid taking fruit juices since they can spike blood sugar levels.

  1. Dairy Products

Although consuming too many dairy products is not good for health, it is still important to include a certain diet. Dairy is essential for providing calcium so that your teeth and bones can be stronger.

It is best if you consume low fat and unsweetened yogurt. Full-fat milk or yogurt is not good since it falls under saturated fat, which is once again responsible for insulin resistance.

In case you are lactose intolerant, you can opt for soymilk or lactose-free cow milk. Alternatively, almond milk is yet another one of the best options when it comes to dairy products. Just make sure to talk with your doctor before including them in your diet plan. 

  1. Essential Whole Grains

Whole grains are once again one of the best options when it comes to maintaining insulin levels. The reason behind this is whole grains are rich in vitamins, minerals, as well as fiber.

Some people have a misconception that avoiding carbohydrates is essential to prevent diabetes. However, consuming unprocessed and whole grains can be a good fuel source for your body.

Make sure that you are choosing healthy and unprocessed grains as much as possible. You can always consume these as a mixed meal along with healthy proteins and fats.

Some examples of healthy whole grains include whole oats and oatmeal, whole-grain corn or cornmeal, brown rice, bulgur, etc. Other options for whole grains include whole rye, quinoa, buckwheat, millet, etc. Besides the insulin resistance weight loss pills, this is one of the best measures to adopt.

  1. Legumes And Beans

Like while grains, you must include legumes and beans in your diet as they are an excellent fiber source.

If you have insulin resistance issues, then consuming beans is good since it slowly increases blood sugar levels.

Few good options in beans and legumes include pinto—red and black beans, lima, etc. You can always opt for canned beans at times since these are also one of the excellent alternatives to dried beans.

  1. Fatty Fish

Fish are an excellent source of omega-3 fatty acids, which can reduce the chances of heart disease. People suffering from diabetes often have heart disease.

Due to this reason, make sure that you are including fatty fish in your daily diet. Some of the options in fatty fish include salmon, sardines, tuna, mackerel, etc.

If you love shellfish, you can always opt for fishes like lobster, shrimp, scallops, etc. This is one of the main ways how I cured my insulin resistance.

  1. Lean Protein

Although meat, pork, and beef might seem tasty, it is better to avoid those. Instead of red meat, you can always enjoy lean meat like poultry since they are low in fat and high in protein. However, if you are vegan, you can switch poultry meat with soy, tofu, tempeh, etc.

  1. Importance Of Exercising

If you are overweight or have pre-diabetes, make sure to workout daily. It, sequentially, will make the body cells sensitive to insulin.

It is necessary to keep in mind that you do not have to complete a triathlon to avoid insulin resistance. From gardening to aerobics, you can practice anything to stay fit.



Insulin resistance is not a complicated situation only if you decide to maintain a healthy lifestyle. With certain changes in your food habits and moderate to high-intensity workouts, you can avoid the problem of insulin resistance and weight gain.

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