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Understanding Insulin Resistance & Its Impact on Weight & PCOS

Insulin resistance, a metabolic disorder, has emerged as a significant health concern globally, affecting millions of individuals. It is a condition wherein the body’s cells become resistant to the effects of insulin, a hormone crucial for regulating blood sugar levels. While its association with type 2 diabetes is well-known, insulin resistance also plays a pivotal role in weight management challenges and polycystic ovary syndrome (PCOS), a common hormonal disorder among women. In this comprehensive guide, we will delve deep into understanding insulin resistance, its impact on weight loss, and how it influences the management of PCOS.

When the thyroid gland isn’t functioning optimally, it can lead to various health issues, and may cause symptoms like a puffy face, sluggishness, weight gain, difficulty losing weight, feeling cold, a slowed heart rate, constipation, depression, and thinning of hair. Fortunately, adopting specific nutrition strategies can support thyroid health and facilitate weight loss.

In this comprehensive guide, we’ll explore effective nutrition strategies for optimizing thyroid health and achieving weight loss goals.

Understanding Insulin Resistance:

Let us first understand the role of insulin in the body. Insulin, secreted by the pancreas, helps cells absorb glucose from the bloodstream to use it as energy or store it for future use. When cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood, they become resistant to insulin and fail to respond adequately to its signals, leading to elevated blood sugar levels. To compensate, the pancreas produces more insulin, resulting in a vicious cycle of elevated insulin levels and resistance.

Causes of Insulin Resistance:

Impact on Weight Loss and PCOS:

How to check yourself for Insulin Resistance:

The following are just the characteristic symptoms, however, you should consult a professional for diagnosis.

  • A waistline over 40 inches in men and 35 inches in women.
  • Blood pressure readings of 130/80 or higher.
  • A fasting glucose level over 100 mg/dL.
  • A fasting triglyceride level over 150 mg/dL.
  • A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women.
  • Skin tags
  • Patches of dark, pigmented velvety skin called acanthosis nigricans

Diet for Managing Insulin Resistance

Despite the challenges posed by insulin resistance, adopting certain lifestyle modifications can help manage weight effectively.

Following are some of the strategies: 

Balanced Diet

Focus on a balanced diet rich in whole grains like Oats, Quinoa, and brown rice, lean proteins like legumes, eggs, and meat, healthy fats from nuts, and plenty of fruits and vegetables. Avoid processed foods, sugary beverages, and high-glycemic-index foods that spike blood sugar levels.

Regular Exercise

 Engage in regular physical activity, including both aerobic exercises and strength training, for at least 30-45 min to improve insulin sensitivity, burn calories, and promote weight loss.

Portion Control

Monitor portion sizes and practice mindful eating to avoid overeating and stabilize blood sugar levels throughout the day. Plan your meals ahead with predetermined quantities.

Adequate Sleep

Prioritize adequate sleep, as insufficient sleep can disrupt hormone regulation, including insulin production and sensitivity, leading to weight gain and insulin resistance.

Stress Management

Chronic stress can exacerbate insulin resistance and hinder weight loss efforts and hormonal imbalances. Incorporate stress-reducing activities such as meditation, yoga, or deep breathing exercises into your daily routine that will help produce happy hormones.


Incorporating “superfoods” like Cinnamon, Apple cider Vinegar, Fenugreek seeds, Bitter gourd, Drumstick leaves, Ashwagandha, Apple cider vinegar, as well as chromium-rich foods like egg, broccoli, nuts and high-fiber foods like whole grains, leafy greens, fruits into the diet can be beneficial for managing blood sugar levels, reducing inflammation, and promoting overall health.


Difference between PCOS & PCOD

Polycystic Ovarian Syndrome (PCOS) and Polycystic Ovary Disease (PCOD) are two terms often used interchangeably, but they represent distinct conditions with unique characteristics. While they

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