How to Eat to Reduce Insulin Resistance & Lose Weight

While sleep and regular exercise are key components when it comes to reversing insulin resistance, how you eat is of course SUPER important.

The number one questions I get is… “Emily, how much Sugar should I be eating?”.

According to the American Heart Association, women should consume 24 grams of sugar daily, or less, which is 6 teaspoons. Men should consume no more than 36 grams of sugar daily, which is 9 teaspoons, and children should consume no more than 12 grams daily, or 3 teaspoons.

Wow! Not a lot, is it? If a person in this country is not actively monitoring their sugar intake, he or she is consuming waaaaay more than that.

Maybe for some, these are not realistic numbers, but they are at least a reference point. Because if I say, "eat less sugar" and you eat a pint of ice cream only 6 nights a week instead of 7, it's an improvement, but not that much of one -- not one that's going to get you where you want to go health-wise (or weight-wise).

But now you have a number to aim for. You can use it.

Get in the habit of reading labels. Try to avoid foods that have more than 9 grams of sugar per serving. And be sure that the amount of sugar listed per serving size matches the serving size you are eating. If the serving size is 1/2 cup and you are eating 1 cup, you are eating double the amount of sugar.

What do you replace the sugar with?

Healthy fat. You read that right--eat more healthy fat.

I know for those of us from the 80's and 90's, who were told that eating fat makes us fat, this is a big leap. But now we know the truth--fat does NOT make us fat. In fact, it helps us lose weight.

Read that last sentence again.

Really, it's true! BUT only if you are eating a low sugar and refined carbohydrate diet.

And not all fats are good fats. It's very important to avoid unhealthy fats and increase the healthy fats. So what are healthy fats?

Healthy fats are:

  • olives, avocado, and coconut and their oils

  • grass-fed butter or ghee

  • fat from grass-fed and finished beef and lamb

  • lard from organically raised pigs

  • poultry fat and skin from organically raised poultry

  • fat/oil and skin from wild-caught fish

  • organic nuts/nut butters and organic seeds/seed butters, and flaxseed oil

That's it. All the rest are not healthy, including organic canola oil and sunflower oil. (But that's another blog post for another day!)

If you find yourself still hungry after a meal, or between meals, try a spoonful of coconut butter or nut butter. It's very satisfying. Also, adding fat to your vegetables helps your body absorb more of the nutrients in them. Plus it makes them taste even better!

And be sure to get 20-30 grams of protein per meal and aim for 7 servings of veg and 2 servings of fruit daily (A serving is 1/2 cup). You can also include whole grains and legumes if they agree with you.


If you’re confused on how to lose weight with insulin resistance or design a plan that is focused on blood sugar control, we can help you! Our self paced online course will teach you everything you need to know about losing weight with insulin resistance. It includes your 150 recipes revamped for clean eating, and my signature PFF Method of blood sugar balance.

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