1. Reduce both visible and hidden sugar in the diet
To identify hidden sugar, read the packaged labels carefully. Sugar is not labeled as such. Other names include sucrose, glucose, honey, fructose, maltose, dextrose, molasses, hydrolyzed starch, cane sugar, brown sugar, syrup, and agave nectar.
2. Reduce consumption of refined grains
Refined grains such as white flour (maida) stimulate the production of insulin. Refined grains have no nutritional benefits, and that’s why deleting them completely from your diet won’t make much of a difference. Consuming whole grains that are rich in vitamins and fiber will inhibit the release of glucose and insulin. That’s exactly why you must include whole grains like Dalia, millets, bajra, quinoa, ragi, jowar, etc in your diet.
home remedies for simple stress eating can throw your weight loss goals off track. Image courtesy: Shutterstock
3. Meet your protein requirements
At least 30 percent of your total daily calories should come from protein. Add a good quality protein source like eggs, lean meat (chicken/fish), soya and its products, dairy, nuts, seeds, legumes, and pulses. Each meal should consist of at least one protein source to be able to meet your daily protein requirement.
4. Increase consumption of healthy natural fats
Out of the three main macronutrients (carbs, protein, fat), dietary fat is the least likely to stimulate insulin. They are potentially more protective than harmful. Include oils in their unrefined versions like extra virgin olive oil, unrefined mustard oil, homemade ghee, nuts, seeds, full fat cow’s milk, and its products. Moderation will always be the key.
5. Increase consumption of fiber and vinegar
Fiber can reduce the insulin-stimulating effects of carbohydrates. Whole foods like whole grains, whole pulses, legumes, nuts, seeds, whole fruits, vegetables are a rich source of fiber. Vinegar is helpful in many ways, especially since it helps to reduce insulin spikes. Adding vinegar (balsamic, apple cider, malt, etc) to olive oil as a salad dressing can work wonders to reduce insulin spikes.
home remedies for simple apple cider vinegar offer myriad benefits. Image courtesy: Shutterstock
6. Practise Intermittent Fasting
Fasting has been a part of our ancient healing tradition. It is the most efficient and consistent strategy to decrease insulin levels. Just avoiding foods that increase insulin levels won’t address insulin resistance. Thus, initially, you lose weight, but insulin resistance keeps your insulin levels high. Fasting efficiently reduces insulin resistance.
People who have never fasted may be scared to do so, but like everything else, fasting intermittently also becomes easier with practice. Moreover, fasting can be combined with any diet (gluten-free, dairy-free, vegan). Intermittent fasting needs to be a way of life, so reach out to your nutritionist to understand how to balance your feeding and fasting periods.
7. Manage stress and sleep well
Other factors that affect insulin are high-stress hormone levels and sleep deprivation. Include strategies like meditation, yoga, exercise, music therapy, etc. to reduce stress hormones. Incorporating proper sleep hygiene will ensure rejuvenation and balancing of all hormones.
EAT HEALTHY
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They will need to provide you with some basic information so that you can complete the application process:
Weight Management: Search to End Results Step by step Process
Step 1
Step 2
- SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
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Step 3
WEIGHT LOSS
MAINTENANCE
WEIGHT GAIN
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