Optimizing Weight Loss and Insulin Resistance: A Whole-Food Approach

When working with clients aiming to lose weight, manage insulin resistance, or prevent Type 2 diabetes, I always start with food. One of the first concepts I introduce is the blood sugar roller coaster—the effect of insulin and glucose on the body. This fluctuation often leads to food cravings and hunger pangs, making it easy for us to reach for sugary, high-calorie snacks like biscuits, cake and crisps, leading to a pattern of cravings and unwanted weight gain and feeling demoralised and deflated…

It’s not you it’s your blood sugar: The importance of a balanced whole food diet

To break this cycle and stabilize blood sugar levels, I generally advocate a whole-food diet that is low to moderate in complex carbohydrates and moderate in protein. The Food4Health Plate model is a handy guide (1). It suggests every meal contains:

• 50% fruits and vegetables
• 10% healthy fats
• 25% protein
• 10% whole grains
• 5% herbs and spices

 

I encourage clients to eat three balanced meals a day with a variety of low-starch, ‘above the ground’ vegetables and low-sugar fruits, such as berries, apples, plums and leafy greens, which are rich in antioxidants and polyphenols. This approach not only reduces carbohydrate intake but also increases fibre to enhance satiety and maintain fullness longer.

 

Healthy fats: Your new best friends

To boost Omega-3 intake, I recommend oily fish: think SMASH: Salmon, Mackerel, Anchovies, Sardines, Herring.  If fish isn’t an option, nuts and seeds: walnuts, almonds, pumpkin seeds, flax, and chia seeds—are great alternatives. A fish oil supplement may also be beneficial, but please consult your GP or pharmacist before taking one.

For cooking, I suggest using olive oil and opting for extra virgin olive oil in salads and pasta. Avoiding high-temperature cooking and fried foods helps minimize the risk of inflammation. Additionally, ultra-processed foods should be limited as they can negatively impact gut health and can contribute to weight gain.

 

Boosting gut health for better weight management

Building a healthy gut microbiome is essential. Consuming fermented foods like kimchi and kefir can help introduce beneficial bacteria into the digestive system (2).  Your gut will probably love plant-based proteins from pulses and legumes, but you might want to introduce these slowly if they are new to your diet.

For animal protein, I emphasize high-quality sources such as wild-caught fish, seafood, organic chicken, and eggs.  Consuming 25-30g of protein per meal is widely recommended but some sources recommend much less (just 10-35% of your total calories.3) as this depends on your age, weight and activity level, however, red meat intake should be limited. Don’t forget protein keeps you feeling full for longer and keeps your blood sugar stable so avoids the risks of food cravings and unwanted weight gain.

 

Hydration and exercise: Simple but powerful

Staying hydrated is crucial for overall health. I recommend drinking 2 litres of water daily, starting with a large glass as soon as you start your day.

Regular, moderate exercise reduces inflammation and supports weight loss (4). Physical activity also helps muscles become more sensitive to insulin, leading to lower blood sugar and blood pressure levels while regulating appetite. Walking after meals is a great starting point for those new to exercise. However, interval training has been shown to be particularly effective for weight loss in the longer term.

 

Managing stress and sleep: The hidden factors

Chronic stress can trigger insulin resistance and increase the risk of Type 2 diabetes (5). Reducing stress through meditation, yoga, massage, and breathing exercises can be highly beneficial. Engaging in group activities or fitness programs can further enhance motivation and well-being.

I also assess sleep patterns, as insufficient sleep can lead to sugar cravings, increased carbohydrate intake, and a higher risk of diabetes. To improve sleep quality, I recommend:

• Avoiding blue light exposure from screens at least one hour before bedtime
• Establishing a consistent sleep schedule
• Creating a relaxing bedtime routine that you try to follow every night of the week.
  
  

Reduce toxins to feel your best

We are constantly exposed to a “toxic cocktail” from our environment, which has been linked to obesity, diabetes, and inflammation. Simple lifestyle changes, such as choosing organic foods when possible and switching to natural personal care and cleaning products, can help reduce overall toxin exposure.

Using resources like ‘The Dirty Dozen and Clean Fifteen’ lists (6) can help prioritize which fruits and vegetables to buy as organic.

 

Book a free consultation for weight management support

If you have tried fad diets, group weight loss programmes and self-help books in the past but now want individual support.  I offer personalized support for weight management and insulin resistance; I offer a free consultation to get you started. Click the link to book your session today.

By following these strategies, you could improve your metabolic health, reduce cravings, and finally feel in charge of your weight.  I’d love to help you on your journey—let’s do this together!