6. Adhere to a fractional diet.
Instead of eating 3 large meals, divide your meals into 5-6 servings — eat more often but stick to smaller portion sizes with lots of variety. Consuming fewer calories at a time decreases insulin levels, according to studies. Make sure that you eat a balanced meal with adequate proportions of carbs, proteins, and fats.
7. Increase your intake of soluble fiber.
Soluble fiber moves slowly through the digestive tract and gives you a feeling of satiety for a longer time. This keeps those sugar cravings in check and also helps prevent a sudden spike of insulin after meals. High fiber intake is associated with lower levels of insulin resistance in women.
8. Take apple cider vinegar.
If you happen to eat high-carb foods, apple cider vinegar (ACV) cuts down insulin in the blood sharply. High in acetic acid, it improves insulin sensitivity in the blood by 20%-30%. Taking ACV also gives you a greater feeling of fullness after a meal, thus helping you to eat less and lose more weight.
9. Sip on water and green tea.
Water is the wonder drink. Avoid sugary drinks such as soda, juice, and energy drinks and sip on water. You can even drink green tea 2-3 times a day after meals. Studies have shown that it helps fight insulin resistance.
10. Chill and reduce stress.
Stress plays a huge role in causing your sugar levels to go out of control. It can trigger insulin resistance and cause weight gain. Practice meditation and breathing exercises, and take hot baths to calm your nerves and keep those stress levels down. Be happy, stay active, and put that tension away.
Controlling your insulin is the key to losing weight. Lifestyle changes are a must to achieve any health goal for your body. Taking small but consistent steps will definitely show results in the long run. Are there any other hacks to help control insulin levels? Let us know in the comments if you found these tips helpful.