If you’re insulin resistant, changing your diet is one of best things you can do. A low carb, keto-style eating plan works wonders for those who are insulin resistant, ensuring you eat less unhealthy fat, sugar, meats and processed starches, and more vegetables, fruits, whole grains, fish and lean protein. Habits can be tough to change, but if you’re ready to feel better and make a major difference in your life, check out this 30-day insulin resistance diet plan we’ve put together for you!
What Does ‘Insulin Resistance’ Mean?
When your cells don’t respond properly to the hormone insulin, this creates insulin resistance. Insulin is a hormone secreted by your pancreas, and it allows your cells to take in glucose to either be used as fuel or stored as body fat. When you’re insulin resistant, your body tries to cope by producing more insulin, which leads to high levels of insulin in your blood, called hyperinsulinemia. Insulin resistance is the driving force behind type 2 diabetes, gestational diabetes and pre-diabetes, and is closely related to obesity, although you don’t have to be obese to be insulin resistant.
What Causes Insulin Resistance?
The exact cause of insulin resistance is unknown, but there are well-known factors that can lead to insulin resistance. These include obesity, a high-calorie and high-sugar diet, a lack of exercise, chronic stress, smoking, poor sleep habits and steroid use. You also may be more likely to have insulin resistance if you have a family history of diabetes or if you’re African American, Mexican American or Asian.
How Can I Tell If I’m Insulin Resistant?
There are common symptoms that come along with insulin resistance such as fatigue, excessive hunger (even after you’ve eaten a meal), and difficulty concentrating. You also may notice more belly fat than usual, as well as high cholesterol and blood pressure levels. Other symptoms include extreme thirst, increased or frequent urination, tingling sensations in your hands or feet, and frequent infections. If you notice these symptoms, make sure to head to your doctor to get blood work done to check if you’re insulin resistant.
30 Insulin Resistance Diet Breakfast Recipes
1. Easy Protein Pancakes | Diabetes Strong
2. Homemade Sugar-Free Granola | Maria Ushakova
3. Low Carb Mini Omelets | Momables
4. Paleo Breakfast Meatballs | Skinny Fitalicious
5. Cottage Cheese Pancakes | Diabetes Strong
6. Diabetic Breakfast Bars | Healthy Diabetic
7. Low Carb Breakfast Scramble | Big Oven
8. Cheesy Egg White Veggie Breakfast Muffins | Ambitious Kitchen
9. Peanut Butter Protein Smoothie | Sugar-Free Mom
10. Whipped Cottage Cheese Breakfast Bowl | Diabetes Strong
11. Low Carb Bagels | Healthy Diabetic
12. Broccoli, Mushroom Egg and Cheese Breakfast Casserole | The Perfect Pantry
13. Sweet Pepper Hash Brown Baked Eggs | Eating Well
14. Potato Basil Scramble | Taste of Home
15. Yogurt, Honey and Walnut Parfait | My Recipes
16. Keto Egg Muffins | Diabetes Strong
17. Diabetic Cream Cheese Pancakes | Just a Pinch
18. Warm and Fruity Breakfast Cereal | Taste of Home
19. Cheddar and Zucchini Frittata | Eating Well
20. Grain Free Gluten Free Blueberry Muffins | Healthy Diabetic
21. Mediterranean Breakfast Salad | Camille Styles
22. Chia Seed Pudding with Almond Milk | Diabetes Strong
23. Smoked Salmon and Poached Eggs on Toast | Killing Thyme
24. Greek Yogurt Pancakes | Julia’s Album
25. Peach and Blueberry Pancakes | My Recipes
26. Portobello Mushrooms Florentine | Taste of Home
27. Poblano Tofu Scramble | Eating Well
28. Cauliflower Oatmeal | Diabetes Strong
29. Breakfast Bulgur Porridge | My Recipes
30. South Western Breakfast Tostadas | Eating Well
30 Insulin Resistance Diet Lunch Recipes
1. Shredded Beef Lettuce Wraps | Taste of Home
2. Roasted Cauliflower Rice | All Recipes
3. Smoked Salmon and Cream Cheese Wraps | Diabetes Strong
4. Chickpea and Tuna Salad | Diabetes UK
5. Chilled Avocado and Zucchini Soup | Simply Quinoa
6. Cucumber and Tomato Salad with Beans, Feta and Herbs | Kalyn’s Kitchen
7. Feta Chicken Burgers | Taste of Home
8. Power Lunch Salad | Diabetes Food Hub
9. Chicken Taco Salad | Diabetes Meal Plans
10. Chicken and Egg Curry Salad | Diabetes Strong
11. Bean Soup with Kale | All Recipes
12. Low Carb Chicken Salad Sandwich | Eat Lift Be
13. Mason Jar Salad | diaTribe
14. Grilled Salmon in Ciabatta | Best Health Mag
15. Vegetarian Spinach Rolls | Diabetes Strong
16. Avocado and Garbanzo Bean Quinoa Salad | Taste of Home
17. Mushroom and Thyme Toasts | Best Health Mag
18. Barley and Black Bean Salad | Health
19. Chicken Fajita with Wedge Salad | Diary of a Recipe Collector
20. Curried Chicken Salad with Apples | Diabetes Strong
21. Garlic Butter Meatballs with Cauliflower Rice | Eat Well 101
22. Thai Peanut Keto Chicken Salad | Green and Keto
23. Pulled Pork Lettuce Wraps | Fashionable Foods
24. Zippy Turkey Zoodles | Taste of Home
25. Shrimp Avocado Corn Salad | Eat Well 101
26. Keto Cobb Salad | Diabetes Strong
27. Chicken Enchilada Bowl | Hey Keto Mama
28. BLT Chicken Salad Stuffed Avocados | The Garlic Diaries
29. Cheesy Chicken Fritters | Eat Well 101
30. Instant Pot Chicken Chilli | Diabetes Strong
30 Insulin Resistance Diet Dinner Recipes
1. Ginger Curry Chicken Tacos | Taste of Home
2. Sheet Pan Mediterranean Snapper | Hummusapien
3. Cherry Balsamic Pork Tenderloin | Give it Some Thyme
4. Grilled Salmon in Foil | The Roasted Root
5. Italian Pesto Zoodle Salad | Sunkissed Kitchen
6. Beef with Noodles | Everyday Diabetic Recipes
7. Simple Salmon Dinner | Further Food
8. Crispy Asian Chicken Salad | Taste of Home
9. Chinese Style Lemon Chicken | Best Health Mag
10. Chicken Kurma | Eating Well
11. Basil Scallops with Spinach Fettuccine | Health
12. Grilled Lemon Herb Mediterranean Chicken Salad | Cafe Delites
13. Beef and Veggie Chilli | Easy Health Living
14. California Burger Wraps | Taste of Home
15. Gourmet Diabetic Pizza | Diabetes Meal Plans
16. New Potato Salad | Eating Well
17. Two Bean Beef Chilli | diaTribe
18. Bolognese Beef Pot | Best Health Mag
19. Seared Chicken with Avocado | Health
20. Ham and Cheese Barley Salad | Eat Well 101
21. Skillet Unstuffed Cabbage Rolls | Easy Health Living
22. Lentil Sloppy Joes | Taste of Home
23. Beef Rib Roast with Mushrooms and Fennel | Eating Well
24. Mustard Baked Chicken Tenders | Diabetes Strong
25. Shrimp and Mushroom Pizza | Health
26. Low Carb Taco Casserole | Wonky Wonderful
27. Sriracha Roasted Pork with Sweet Potatoes | Health
28. Low Carb Chicken Alfredo | Easy Health Living
29. Butternut Squash and Barley Soup | Taste of Home
30. Roasted Salmon with Spicy Cranberry Relish | Eating Well
30 Insulin Resistance Diet Snack and Dessert Recipes
1. Diabetic-Friendly Grain Free Chocolate Cake | Healthy Diabetic
2. Sweet Sweet Potato Sticks | All Recipes
3. Homemade Chimichurri Sauce | The Cookie Rookie
4. Tuna Tartare | Simmer and Sauce
5. Spicy Dill Dip | Spend with Pennies
6. Low Carb Strawberry Lemonade Cupcakes | All Day I Dream About Food
7. Lemony Hummus | diaTribe
8. Greek Tahini Dip | Eating Well
9. Apple Slaw | Health
10. No Bake Keto Cookies | How To This And That
11. Salt and Vinegar Zucchini Chips | Sugar-Free Mom
12. SimpleGrain-Free Granola | Minimalist Baker
13. Gluten Free Soft Pretzels | Desserts with Benefits
14. Frozen Berry Yogurt Bites | I Heart Naptime
15. Glowing Berry Fruit Salad | Little Spice Jar
16. Dilly Pickled Snap Peas | Eating Well
17. Peanut Butter and Jelly Sandwich Cookies | Health
18. Almond Poppy Crackers | The Iron You
19. Avocado Chocolate Mousse | Well Plated
20. Blackberry and Grapefruit Salad | The View From Great Island
21. Sugar Free Coconut Snowball Cookies | Sweet as Honey
22. Keto Peanut Butter Mousse | All Day I Dream About Food
23. Butternut Squash and Caramelized Onion Dip | Eating Well
24. Low Fat Cappuccino Pudding | Live Laugh Rowe
25. Berry Nice Cream | The Roasted Root
26. Keto Chocolate Coconut Cups | The Big Man’s World
27. Italian Herbed Nuts | Diabetic Foodie
28. Diabetic Banana Pudding Snack | Just a Pinch
29. Cheesecake Fat Bombs | Fat for Weight Loss
30. Sugar Free Rice Krispie Treats | The Sugar Free Diva
With this insulin resistance diet plan, you’re sure to feel better and get your health back on track. Create these healthy recipes for every meal of the day!
