1. Reduce sugar consumption
When consuming foods containing sugar, it will immediately stimulate insulin secretion. Processed foods containing hidden sugars such as ketchup, juices, syrups, baking powder, desserts... also increase insulin levels significantly.
To identify hidden sugars, read packaging labels carefully. Common names include sucrose, glucose, honey, fructose, maltose, dextrose, molasses, hydrolysed starch, cane sugar, brown sugar, syrup and agave nectar.
2. Reduce consumption of refined grains
Refined grains like white flour stimulate insulin production. Refined grains have no nutritional benefits, which is why eliminating them completely from the diet won't make much of a difference. Instead, consume whole grains rich in vitamins and fiber, which will inhibit the release of glucose and insulin.
3. Meet the body's protein needs
At least 30% of your total daily calories should come from protein. Add good quality protein sources found in foods such as eggs, lean meat, soybeans, soy products, milk, nuts, beans... to your diet to be able to Meet the necessary daily protein intake during the weight loss process.
4. Increase consumption of healthy natural fats
Of the three major macronutrients (carbohydrates, proteins, fats), dietary fats are least likely to stimulate insulin. They have the ability to protect the body more than they cause harm during weight loss. Includes oils in unrefined form such as extra virgin olive oil, unrefined mustard oil, nuts, seeds, dairy products...
5. Increase your consumption of fiber and apple cider vinegar
Fiber may reduce the insulin-stimulating effects of carbohydrates. Whole foods such as whole grains, beans, nuts, fruits, vegetables... are rich sources of fiber.
Apple cider vinegar helps reduce insulin spikes. Adding apple cider vinegar to olive oil as a salad dressing will prevent insulin spikes while losing weight.
6. Practice intermittent fasting
Intermittent fasting is the most effective, consistent method for lowering insulin levels. Simply avoiding foods that increase insulin levels will not solve insulin resistance in the long term. Because initially you will lose weight but your body's insulin level will still be high. Therefore, fasting is the most effective in reducing insulin resistance.
Besides, you should consult your doctor when deciding to follow an intermittent diet.
7. Manage stress and sleep
Other factors that affect insulin are high stress hormone levels and lack of sleep. Meditating, practicing yoga, exercising... will help you reduce stress hormones. Combined with proper sleep, it will ensure rejuvenation and balance of all the hormones in your body.
So, stop cutting calories and follow the weight loss tips mentioned in the article to see long-term results.
