Diet for insulin resistance. A daily menu for weight loss. What can be that you can not

Diet plays an important role with insulin resistance. A well crafted menu for each day helps to not only feel better, but also to avoid the development of cardiovascular disease and type 2 diabetes.

What is insulin resistance

Insulin resistance (IR) is the lack of susceptibility of the human body tissue to the insulin produced by the pancreas β-cells. As a result of this disease is an increase in blood sugar and suppressing fat breakdown, leading to obesity.

Excess weight, in turn, further exacerbates the immunity of cells to insulin, thereby causing the last generation.

On the development of a human TS can affect conditions such as:

• pregnancy;
• sleep disturbance;
• lack of exercise;
• puberty;
• elderly age.

However, most of violation of the susceptibility of body tissues to insulin occurs due to alcohol abuse, obesity and metabolic problems. Diet for insulin resistance, a daily menu which is discussed below, is the only way to solve the problem. The patient will have to stick to it throughout life.

Most often, when IR doctors prescribe metformin (biguanide hypoglycemic pills class). But drugs are only able to briefly relieve symptoms. The emphasis is on proper nutrition and permanent weight control.

General rules of nutrition for weight loss with insulin resistance

When IR weight loss should be gradual. Fasting and rapid loss of body weight would lead to a deterioration state of the liver, which would entail the development of new diseases.

The basic principles of nutrition for weight loss with insulin resistance:

• Weight loss should occur due to daily intake of light and dietary food. The basis of the diet are:
  • coarse fiber vegetables rich in fiber;
  • dairy products with low fat content;
  • bird;
  • lean fish and meats.
• Up to 5 times a day should eat unsweetened fruit and fresh vegetables, with a low calorie content.
• Fruits and berries, it is desirable to use in the 1st half of the day.
• In the diet must be present polyunsaturated fats which are found in nuts, vegetable oils, olive, avocado fatty fish.
• On the day should drink at least 2 liters of clean drinking water. Man with TS can calculate for itself the individual liquid rate: 1 kcal requires 1 ml of water.
• Limit salt (the day of not more than 10 g), since it promotes fluid retention in the body, thereby creating an extra burden on the kidneys.
• Before going to sleep necessarily need to eat vegetables with a low content of starch or low-fat dairy products. The evening meal should not be abundant.
• 1 time per week should be a fasting day. For people with insulin resistance are suitable for the following options for handling of the day:
  • curd (in whole day: 200 g of a 5% curd, 1 L of 1% yogurt);
  • kefir-apple (1 kg of green apples, 1 L of 1% buttermilk fat);
  • meat and vegetable (300 g of boiled beef and turkey, 200 g of steamed seasonal vegetables);
  • fish and vegetable (200 g baked or boiled fish, 200 g of steamed seasonal vegetables).

In addition to a special diet of patients with MI recommended daily physical activity and avoiding harmful habits. As a result, a regular diet and sufficient physical activity a person can throw up to 1 kg weight loss per week, which will lead to an improvement in the body's sensitivity to insulin.

Pros and cons of diet

Diet for insulin resistance, a daily menu is quite varied and balanced, has the following advantages:

• health safety. It does not cause the body to have any side effects and diseases.
• Wide list of permitted for use products, the list of which includes grains, most fruits and vegetables.
• Efficiency in getting rid of excess weight.
• Prevention of diabetes.
• Prevention of cardiovascular diseases.
• No need fasting.

To diet Disadvantages include:

• A significant limitation of fast carbohydrates that can lead to stress and discomfort.
• Strict control over the products that the patient takes in food.
• In the first week of 1.5-2 human heavy stick to the diet.

GI products and their calculation

Glycemic Index (GI) is a measure of the speed with which a particular product contained in the carbohydrates are digested by the body and raise blood glucose. Maximum GI is 100, the minimum - 0. In other words, GOP shows the amount of glucose formed during the digestion of certain foods.

High glycemic index, such as the white wheat bread, means that after the use of this product will increase significantly in the blood glucose level. Low GI index, for example, in an avocado, means that the level of glucose in the blood serum will rise slightly.

Scientists have proved that a diet with the use of products with a low glycemic index (less than 49) helps to quickly get rid of obesity and lower blood sugar levels. This is due to the fact that the digestion and assimilation of foods such body receives minimal amounts of glucose. However, it should be noted, that the GOP is not constant.

He depends on the following points:

• Variety and origin of the product.
• The degree of maturation (refers to fruit and vegetables).
• Type of processing. For example, the crushed grain has a higher GI than whole.
• Thermal and hydrothermal treatment.
• Cooking method. Steamed product will have a lower index of glycemic index than fried in vegetable oil. For example, chips is equal to the GOP 95, while jacket boiled potato tuber - 65.

Table resolved products

The person menu with insulin resistance is necessary to include products that contribute to the normalization of glucose levels in blood serum. Foremost among these include foods with low GI.

Table foods with a low GI:

Glycemic index	The amount of calories per 100g kcal
Cranberry	47	46
Kiwi	49	61
Coconut	45	354
Buckwheat (green)	40	295
Dried apricots	40	241
prunes	40	240
chick-pea	35	364
Green apple	35	40
Peas (canned)	35	55
Sesame	35	573
Orange	35	36
plums	35	46
beans	34	123
Garnet	34	83
brown lentils	30	112
tomatoes	30	20
Milk	30	42
Cherry	25	52
Raspberry	25	53
Strawberry	25	33
Eggplant	20	25
Broccoli	15	28
Cucumber	15	15
Ginger	15	80
mushrooms	15	of 22
soybean	15	446
Spinach	15	22
Avocado	10	160
Green leafy vegetables	10	17
Parsley, basil, cinnamon	5	36
Nuts (hazelnuts, walnuts, pistachios, pine, peanuts)	15	from 628
Cabbage, cauliflower and Brussels sprouts	15	from 43
Dark chocolate (cocoa content of not less than 70%) Fructose	30	539

Also, people with TS, for human consumption following products are allowed:

The amount of calories per 100g kcal
Milk and milk products
Milk	64
Kefir	51
Sour cream (not more than 15% fat)	158
clabber	53
Natural plain yogurt	60
Curd (no more than 5% fat)	121
Meat & Poultry
Beef	187
Veal	90
Rabbit	156
Chicken	190
Turkey	84
Vegetable oils
corn	899
flaxseed	898
olive	898
sunflower	899
Soft drinks
Black coffee without sugar	2
Black tea without sugar	—
Chicory root	11
Mineral water	—
juices
Apple	42
grapefruit	30
Plum	39
tomato	21
eggs
Chicken eggs	157

Fully or partially restricted products

A person with TS should limit intake of carbohydrates that are slowly digested by the body.

These include:

• Sweet and overripe fruit.
• Potatoes in almost all cooking options.
• Pasta.
• Quick-cooking cereals.
• Bread made from wheat flour.

It should also limit the use of animal products and fats with an average level of the GOP specified in the table:

Glycemic index	The amount of calories per 100g kcal
Porridge "Hercules"	69	88
jujube	65	246
Jacket potato	65	78
Whole wheat bread	65	293
Buckwheat (fried)	60	100
Whole oat porridge	60	342
bulgur	55	342
Basmati rice	50	347
Persimmon	50	127
brown rice	50	111
Long grain rice	50	365

All of the above products may use no more than 1-2 times a month. During their use should be closely monitored for their state of health and to regularly measure blood sugar levels using a home glucometer.

Patients with insulin resistance should be completely excluded from the diet:

• All products containing white and brown sugar.
• Frankfurter sausage-products.
• Semi-finished products.
• Fast food.

When TS is prohibited to use products with a high GI (70):

Glycemic index	The amount of calories per 100g kcal
White bread	100	242
Beer	100	43
dates	100	274
Sugar	70	398
sweet buns	95	from 339
Mashed potatoes	85	88
French fries	95	312
Honey	90	329
Cornflakes	85	357
Semolina	70	328
boiled carrots	85	25
raw carrots	70	32
Watermelon	75	25
Pumpkin	75	28
Melon	75	33
rice noodles	95	322
Popcorn	85	375
A pineapple	70	49
White rice	70	130
Waffles, donuts	75	from 291
Millet	71	348
Milk chocolate	70	535
Pearl barley	70	320
Sweet drinks	70	from 38

Diet with insulin resistance

Meals at the IR should be fractional and varied. Doctors recommend eating at least 5-6 times / day. Portions should be small, in order to avoid overeating and poor-quality digestion of food. The break between dinner and breakfast should not be more than 12 hours, so that the body did not feel a strong sense of hunger.

The day allowed to eat no more than 1,800 calories. They must be distributed in the following way:

• Breakfast and dinner - at 25%.
• Lunch - 30%.
• Additional meals throughout the day - by 5-10% each.

The main emphasis in the diet should be on seasonal vegetables and berries, which have a low GI. The second required component supply - proteins which are restored from the daily use of lean meat, fish and cheese.

diet menu recipes with insulin resistance for each day

Choose a diet and a list of authorized products should be patient with MI qualified doctor. Self attempt to get rid of the problem and establish the diet can lead to unpleasant situations and exacerbation of the disease. People with insulin resistance should be completely abandon such cooking methods like frying and grilling.

All meals must be:

• cooking;
• bake;
• steamed;
• simmer;
• cook multivarka or microwave.

In the cooking process as a vegetable oil is best to use olive, since its useful properties are retained during the heat treatment. Diet with insulin resistance should be as varied, without accent only 1-2 product. Below is a rough menu for each day.

Monday

Diet for insulin resistance (as a daily menu can be changed and supplemented), in contrast to many types of clinical nutrition, is not very difficult. The fact that the list of allowed-to-eat products is very large, so that people with TS can easily pick up a tasty and healthy food.

Sample menu for Monday:

The main breakfast	Steamed omelet with low-fat milk. It is possible to add mushrooms or broccoli. Unsweetened fruit such as kiwi or apple green. Coffee or tea without sugar.
2nd light breakfast	Fruit salad with natural yogurt with no sugar or additives. 30 g of tofu. Tea or juice (apple, grapefruit).
Dinner	Soup made with green buckwheat and vegetables. 1 slice of rye bread. Chicken steamed without added salt. Cooked brown rice. Herbal tea or water.
afternoon snack	Curd with dried apricots, seasoned with natural yogurt or low-fat sour cream.
Dinner	Pollock, baked with vegetables. Water or juice.
A light snack before bedtime	200 grams of yogurt.

Tuesday

On the day of permitted use 2 slices of rye bread. Preference should be given bread, which was baked for at least 1 day ago.

Sample menu for Tuesday:

The main breakfast	100 g of oatmeal, prepared in water from whole grains. It can add 100 g of seasonal berries. 1 tbsp. apple juice.
2nd light breakfast	1 small grapefruit.
Dinner	150 g of buckwheat (of not roasted cereals). Vegetable salad with fresh herbs, olive oil. Tea without sugar or tomato juice.
afternoon snack	2-3 green apples.
Dinner	Baked lean fish with seasonal vegetables. 1 tbsp. drinking water.
A light snack before bedtime	1 green apple.

Wednesday

Sample menu for Wednesday:

The main breakfast	100 g of dried apricots curd. Tea without sugar.
2nd light breakfast	2 medium orange.
Dinner	Unsalted chicken broth with homemade noodles. Salad of green leafy vegetables with olive oil. 100 g of brown rice, steamed. Unsweetened tea.
afternoon snack	Unsweetened fruit or seasonal berries.
Dinner	Steamed chicken. Salad of seasonal vegetables with olive oil. 1 tablespoon of water.
A light snack before bedtime	50 g of low-fat cottage cheese.

Thursday

Sample menu for Thursday:

The main breakfast	Omelet from 2 eggs. Salad of green leafy vegetables, tomatoes and avocado. Bread. Tomato juice.
2nd light breakfast	50 grams of nuts.
Dinner	Vegetable or mushroom soup. Marine cabbage salad with olives and olive oil. Boiled turkey. Green tea.
afternoon snack	Low-fat cottage cheese with nuts or seasonal berries
Dinner	100 g of beef boiled or steamed.
A light snack before bedtime	1 tbsp. curdled.

Friday

Sample menu for Friday:

The main breakfast	Vegetable salad with feta cheese. Unsweetened tea with milk.
2nd light breakfast	Fruit salad with low-fat yogurt with no additives.
Dinner	Soup with vegetable broth. 50 g of boiled beef. Vegetable salad with linseed oil. Ginger tea.
afternoon snack	200 g of seasonal vegetables or berries.
Dinner	Vegetable stew. Ginger tea.
A light snack before bedtime	1 tbsp. kefir.

Saturday

Sample menu for Saturday:

The main breakfast	1 boiled egg. 1 slice of wholemeal bread. Green tea.
2nd light breakfast	Vegetable salad with seaweed and olive oil.
Dinner	Chickpeas stewed with vegetables. 100 g of boiled chicken breast. Apple or grapefruit juice.
afternoon snack	100 g of the fruit salad.
Dinner	Soup with brown lentils. Tomato juice.
A light snack before bedtime	1 tbsp. natural yoghurt.

Sunday

Sample menu for Sunday:

The main breakfast	Chinese cabbage salad with linseed oil. Omelette or boiled egg. Herb tea.
2nd light breakfast	100 g of dried apricots curd.
Dinner	Fish baked with vegetables. Buckwheat. Ginger tea.
afternoon snack	Grapefruit.
Dinner	Salad of seasonal vegetables with vegetable oil. Fish cutlet. 1 tbsp. water or juice.
A light snack before bedtime	1 tablespoon of nonfat yogurt.

Diet for insulin resistance (the menu includes only approved products for each day) is effective in the event that if you stick with it constantly. The positive effect of special food can be seen already after 1 month. Man with IR can throw for 30 days up to 4 kg. His state of health has improved markedly, which has a positive impact on quality of life.

What can replace sweets

One of the most difficult moments that occur in people with TS, is the abandonment of many of your favorite sweets and desserts. In fact, the list of delicious and healthy dishes for true sweet tooth wide enough. A person needs only to choose the right products and spend a few minutes of his time to the preparation of sweet and savory dishes.

People with TS as sweets can be eaten the following dishes:

• Curd casserole with nuts, berries and non-fat sour cream.
• Baked cheese with apples and dried apricots.
• Fruit salad with natural yogurt.
• Carrot casserole, baked with beaten egg whites and low-fat sour cream.
• Cheese, frayed with seasonal berries. In it you can add sour cream and nuts or yogurt.

During cooking, you can add a small amount of fructose. Sugar or juice can be sweetened with stevia. Modern food industry offers a variety of sweets for people with high blood sugar. They can be purchased in almost any large supermarket or shop specializing in dietary nutrition.

What happens if you give up on the diet?

Diet for insulin resistance helps to prevent the development of diseases such as:

• stroke;
• atherosclerosis;
• heart attack;
• diabetes type 2;
• hyperglycemia.

Without special diet gradually going liver damage and malfunction in the pancreas, which leads to the development of steatosis (stearoza). Diet with insulin resistance characterized by high efficiency and availability. Well-written menu on each day will help to make life more healthy and comfortable.

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