©2019 by Holistic Health by JFX

Do you struggle to lose weight ? You may be insulin resistant!

"Insulin resistance is when cells of the body don't respond properly to the hormone insulin. Insulin resistance is the driving factor that leads to type 2 diabetes, gestational diabetes and pre-diabetes"

Your meal plan is one of the best ways to preventing diabetes; It can make a big difference, however, if you already have diabetes then it is even more important that your meals are effective for you to be able to manage well!


Genetics and ageing and even ethnicity can play roles in developing insulin sensitivity, but the more important and devastating causes include:

  • excess body weight,

  • too much belly fat,

  • a lack of exercise,

  • smoking,

  • lack of sleep

As insulin resistance develops, your body fights back by producing more insulin.

How would you know if you are insulin resistant?

  1. extreme thirst or hunger

  2. feeling hungry even after a meal

  3. increased or frequent urination

  4. tingling sensations in hands or feet

  5. feeling more tired than usual

  6. frequent infections

  7. evidence in blood work

Eating a balanced meal plan will definitely keep your insulin and blood sugar stabilised, but having been diagnosed insulin resistant, you can expect that balance to be out of sync.


Being insulin resistant makes it much harder for your body to burn the foods you eat as energy and as foods convert to blood sugar these sugars can build up in the blood. If this is the case, you may be on the path to Diabetes Type 2 which can progress to Diabetes Type 1. If this sounds like you, an insulin resistance meal plan is more than likely what you need.


“A proper meal plan and lifestyle is key to holding off Diabetes. If you find yourself needing this, message today and we can meet to discuss your options. Let me show you what I can do for you!”

You may be putting weight on, or you may be struggling to take it off. At the heart of this war is insulin. One of the main reasons why so many people struggle to lose weight doesn't mean they sit around eating junk food all day (this won't help however)but instead the muscles have become resistant to insulin. When you use your muscles, your cells absorb glucose (sugar) from the blood for energy. If you are “insulin resistant” then your muscles find it hard to absorb these calories. Muscle cells then convert that glucose into glycogen which is used for energy but being resistant means there is no absorption and the glucose sits unused and ultimately stores as fat.


Do I need special food if I am insulin resistant? No, you do not need special foods, but you will need to tweak your meals and start eating effectively to treat it. For example:

  1. you’ll eat less unhealthy fat,

  2. you’ll eat less sugar,

  3. you’ll eat less meats,

  4. you’ll eat less processed starches.

You will need to increase:

  1. vegetables,

  2. fruits,

  3. whole grains,

  4. fish,

  5. lean poultry.

I have many clients who often ask , “why can’t I lose weight?” My first answer is to get a blood test, to which they are often shocked when they get the news that they are insulin resistant. But then realising they need to change their lifestyle, some find it too difficult or don’t feel like giving up on the foods that they have grown accustomed too. That being said, if you do not take care, and develop Diabetes Type 2 or Diabetes Type 1, you can expect it to impact your lifespan as well as the potential threats Diabetes can cause.


Diabetes isn’t the #3 killer of people in the world for no reason!

People with type 1 diabetes, on average, have a shorter life expectancy by about 20 years. People with type 2 diabetes, on average, have shorter life expectancy by about 10 years.


Some of the signs and symptoms of type 1 and type 2 diabetes are:

  1. increased thirst,

  2. frequent urination,

  3. extreme hunger,

  4. unexplained weight loss,

  5. fatigue,

  6. irritability,

  7. blurred vision,

  8. slow-healing sores,

  9. frequent infections, such as gums or skin infections and vaginal infections.

Having Diabetes can cause many issues with your eyes such as:

  1. diabetic retinopathy,

  2. diabetic macular edema,

  3. cataracts,

  4. glaucoma

  5. poor vision

  6. blindness.

Having Diabetes dramatically increases the risk of various cardiovascular problems such as:

  1. coronary artery disease with chest pain (angina),

  2. heart attack,

  3. stroke,

  4. narrowing of arteries (atherosclerosis),

  5. heart disease,

  6. Nerve damage (neuropathy).

If you have diabetes, you have an increased risk of developing gangrene: High blood sugar levels can damage your nerves, which can cause a loss of sensation in the affected area. High blood sugar can also affect your blood vessels and limit the blood flow to your feet. You will know someone who lost part of their foot, or part of their leg and yet some of these people still won’t make the best decisions, and lose their life!


As I mentioned diabetes is the 3rd largest killer of humans in the world.

"what can you do to prevent it, or if you have Diabetes Type 2 how can you stop the progress to DiabetesType 1?"
“You may need support along the way, good Supportive programs can guide you. Let me show you what I can do for you!”

It all starts with adopting healthy habits. A crash diet won’t help you. You instead have to change your approach to food. Start slow, but have a plan that includes:

  1. Stop with the late night sweets: it may be tempting to eat sugary sweets before bed, but eating too much will reduce the activity of orexin cell, which will make you feel drowsy. If you want a good sleep, avoid refined sugar! Having sweets before bed also forces your blood sugar levels to be off balance.

  2. Reducing simple sugars like sugary drinks and sodas: As I have been repeating, high blood sugar is characteristic of diabetes. If you have diabetes, it is important to avoid drinks that contain excessive sugar, as they cause spikes in blood glucose. I know too many people who can easily drink a litre of coke per day. This is asking for Diabetes Type 2

  3. Do not eat pasta or white bread late at night: Yes, you can eat pasta and bread if you have diabetes. Both are a source of carbohydrates. Use whole wheat pasta that is enriched with fiber as well as whole grain bread. This will slow down the digestion and not cause your blood sugars to rise as rapidly. These should be ingested at least 3-4 hours before bed. (this goes the same for all complex carbohydrates; rice, potatoes, couscous, etc.)

  4. Stay away from processed foods; Stay away from white bread, white pasta and go with whole meal instead. Stay away from biscuits and packaged cookies and cakes etc.

  5. Do not skip meals: You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down which can lead to more belly fat and fat overall which in turn makes your body more likely to resist insulin.

  6. Make this work for you. You may enjoy different foods than what others like to eat. The right meal plan needs to fit your cultural taste buds and your lifestyle.

  7. Mix it up. There’s no magic food that’ll fix everything, so vary what you eat. When you have a choice, choose the food with more vitamins, minerals, and fibre.

“You may need support along the way, good Supportive programs can guide you. Let me show you what I can do for you!”