A Dietitian's 7-Day Meal Plan for Weight Loss

Introduction :

There's no one-size-fits-all way to lose weight, and it's even harder when you have insulin resistance—a condition that occurs when your cells don't respond properly to insulin. , the hormone that controls blood glucose levels.

With insulin resistance, insulin fails to do its job properly, causing chronically high blood glucose levels and chronic insulin injections to try to lower high blood glucose. The level rises. The body stores excess glucose as fat in both the liver and adipose tissue, causing the liver to become increasingly less sensitive to insulin and perpetuating the vicious cycle of fat storage.

Thankfully, it's possible to reverse insulin resistance—and by eating the right kinds of macronutrients and micronutrients that balance your blood sugar. Read on to learn the key components of a metabolically healthy diet, followed by 7 days of eating to balance your blood glucose levels, improve your insulin sensitivity, and manage your weight. I will help.

The best foods to eat

Although eating for insulin resistance and weight loss may seem similar to eating for general health, the former includes certain characteristics that can change both what and how you eat

You should focus on reversing insulin resistance by:

Increase intake of antioxidant-rich, anti-inflammatory vegetables; lean protein; healthy fats; and fiber from fruits, vegetables, and complex carbohydrates.

Try to reduce your intake of ultra-processed foods and refined sugars that raise blood sugar.

4 key steps to make every meal or snack metabolically friendly.

1. Fruits and vegetables.

Eating at least five servings of fruits and vegetables a day encourages the benefits of phytonutrients, powerful plant compounds with anti-inflammatory and antioxidant properties, and increases food intake without adding significant calories. , which makes weight loss easier

2. Prefer lean protein.

Protein is the most satiating macronutrient, meaning it keeps us full and more satisfied than carbohydrates and fats. Protein also helps stabilize blood sugar by slowing the absorption of carbohydrates, and it helps maintain lean body mass, which supports metabolism and healthy body composition.

3. Choose healthy fats.

Dietary fat helps slow the absorption of glucose in the gut—eliminating blood sugar spikes and keeping us fuller longer—and for the absorption of fat-soluble vitamins A, D, E, and K. It is necessary. Adding healthy fats like olive oil, avocado, and nuts/seeds can make meals more enjoyable, curb cravings, and reduce snacking.

4. Load up on fiber.

Fiber is a type of carbohydrate found in fruits, vegetables, and other plant foods that is not digested in the stomach and affects several metabolic factors. Research shows that soluble fiber -- which turns into a gel-like substance during digestion -- can help prevent blood sugar spikes and lower blood cholesterol levels by slowing cholesterol absorption. Can do.

7-day meal plan

Day 1

Breakfast

Night with chia seeds, cinnamon, and blueberries

¼ cup rolled oats, ⅓ cup milk, ¼ cup Greek yogurt, 2 tbsp. Chia seeds, 2 pcs. honey, and ¼ tsp. Refrigerate cinnamon overnight for potential additional blood sugar benefits [4]. Top with ¼ cup blueberries before serving.

Lunch

A high-fiber kitchen sink bowl contains ~2 cups of non-starchy vegetables you have on hand, ~½ cup lentils for fiber, and ~4-6 oz. Grilled shrimp for protein. Top with a drizzle of high-quality olive oil, lemon, and a pinch of sea salt for extra zest.

Dinner

Tacos with Stuffed Sweet Potatoes ~ 4-6 oz. Lean beef, garlic, onion, pico de Gallo, and a few slices of avocado stuffed into a medium-baked sweet potato for fiber-rich complex carbohydrates. Eat a side of greens (~2 cups) first to offset blood sugar spikes.

Day 2

Breakfast

~ 1-2 cups of a homemade smoothie with frozen greens and frozen berries, ~ 1-2 tbsp. Nut butter, ~ 1 tbsp. Omega-3 fatty acids, almond milk, and flaxseed for protein powder with at least 20 grams of protein.

Lunch

Easy sheet pan meal with ~1-2 cups of cruciferous vegetables such as broccoli, cauliflower, or Brussels sprouts, ~½ to 1 cup of delicate squash for complex carbohydrates, and 4-6 oz. chicken thighs. Add to a sheet pan, drizzle all the ingredients with olive oil and your favorite spices. Roast at 400 F for 20-30 minutes until done.

Dinner

4-6 ounces sheet pan-roasted salmon with ~1-2 cups roasted green beans and zucchini and ~½ cup cooked jasmine rice. Improve your blood sugar response by cooking and cooling your rice before eating to create resistant starch.

Day 3

Breakfast

Egg frittata with 2-3 eggs, 1 handful of bitter greens like baby kale or arugula, and cherry tomatoes. Serve with whole grain or sprouted toast for added fiber and low GI carbohydrates.

Lunch

Deconstructed burger buns: ¼ to ⅓ lb. Ground beef (~90-93% lean) lettuce, onion, tomato, pickles, Dijon mustard, and a side of homemade potato wedges.

Dinner

to a bowl and top with a few slices of avocado for healthy fats to keep you full longer. Bowls of zesty shrimp with 4-6 oz. Fried shrimp, ~ 1-2 cups of fried vegetables, ~ ½ cup of red lime rice. Add everything

Day 4

Breakfast

A breakfast plate includes 2-3 eggs for high-quality protein, 1-2 handfuls of arugula with lemon, 1 small handful of berries, and sprouted sourdough or whole-grain toast for better blood sugar response [6 ].

Lunch

Mediterranean bowls with 4-6 oz. grilled chicken, ~ 1-2 cups raw or roasted vegetables (such as lettuce, tomatoes, cucumbers, green beans, cabbage), Klamath olives, ~ ½ cup cooked quinoa, and ~ 1-2 tbsp. Add apple cider vinegar to tahini dressing for extra tang and potential blood sugar benefits

Dinner

4-6 oz. of lean protein (shrimp, grilled chicken, lentils), ~ 1-2 cups of cooked vegetables (such as bell peppers, onions, zucchini, green beans, and/or wilted vegetables) ~ 1 cup of cooked pasta more Choose whole-grain pasta for added fiber, which helps lower blood sugar response.

Day 5

Breakfast

Greek Yogurt Bowl ~¾ cup plain Greek yogurt, with a small handful of chopped walnuts, ½ cup blueberries, and a drizzle of honey or maple syrup. Choose plain Greek yogurt to cut down on added sugars that can cause blood sugar spikes.

Lunch

Adult snack plate lunch with 2-3 hard-boiled eggs and/or canned tuna; ~ 1 cup vegetables such as edamame, bell peppers, and cucumbers; A small handful of berries or diced apples; and high-fiber nut/seed crackers (such as Mary's Gone Crackers) that are rich in complex carbohydrates and omega-3 fatty acids.

Dinner

~¼ to ⅓ lb. Homemade turkey sliders with lean turkey served with ~1-2 cups roasted broccoli and Brussels sprouts, and ~½ cup roasted sweet potato wedges. Cruciferous vegetables such as broccoli and Brussels sprouts have been associated with a reduced risk of type 2 diabetes

Day 6

Breakfast

Breakfast Salad ~ 1-2 cups baby spinach or fresh arugula, diced cucumber cherry tomatoes, ~¼ to ½ cup cooked beluga lentils, 2-3 soft-boiled eggs, and a few slices of avocado. Sprinkle with sunflower seeds, which can help lower blood glucose [9].

Lunch

An open-faced sandwich with 1 ~ 30 grams of protein, lemon, capers, and ¼ to ½ of avocado on sprouted spelled or whole grain toast can leave. Serve with chopped raw vegetables (like bell peppers, cucumbers, tomatoes, and snap peas) for extra fiber and volume to keep you feeling full until dinner.

Dinner

Spaghetti Squash Bolognese is made with ~1-2 cups of cooked spaghetti squash in ~4-6 oz. Lean beef with low-sugar tomato sauce. Serve a side of roasted vegetables like baby broccoli that are high in sulforaphane, a compound that may improve glucose control in people with type 2 diabetes.

Day 7

Breakfast

Savory Cottage Cheese Bowl ~¾ cup cottage cheese, with sliced cucumbers, diced avocado, cherry tomatoes, chives, and an "everything but a bagel" spice blend. Top with chives for added flavonoids that have been linked to better blood sugar control in a small study of people with pre-diabetes

Lunch

A quick salad using pre-chopped greens (salad mix, salad mix, baby greens, etc.), ~⅓ cup chickpeas, and 4-6 oz. protein (grilled chicken, salmon, beef, tempeh, etc.). ~ Top with 1-2 tbsp. A homemade with olive oil, lemon, salt, and herbs.

Dinner

Glucose-friendly zucchini lasagna with a simple side salad for added fiber.