The Reason is You're Not Eating Enough...

author avatar Dr. Eric Berg 03/05/2024

Insulin Resistance and Weight Loss: Proven Success Strategies

Managing insulin resistance is crucial in weight loss and is vital to unlocking better health for many individuals.

Learn about the causes of insulin resistance and how combining keto with intermittent fasting can be a valuable weight management tool.

By implementing these evidence-based approaches to managing insulin resistance, you'll be well-equipped to take control of your metabolic health and can achieve your weight loss goals.

Understanding Insulin Resistance

Insulin resistance is a primary culprit in slow metabolism and difficulty shedding those extra pounds.

Causes of Insulin Resistance

Several factors can lead to insulin resistance, such as a diet high in carbs, sugars, processed foods, inactivity, excess body weight, inflammation, and genetic predisposition.

The Connection Between Insulin Resistance and Slow Metabolism

When your body becomes resistant to insulin, it needs more of this hormone to function correctly. This increases fat storage while blocking fat burning, significantly impacting weight loss efforts. 

Reducing Carbohydrates for Weight Loss

Carbohydrates trigger insulin release, and a high-carb diet is the primary cause of insulin resistance.

To promote healthy insulin levels and achieve weight loss, follow a nutritious low-carb diet like Healthy Keto®, limiting carb intake to around 20 to 50 grams daily.

Avoid sugary drinks (soda), candies and sweets, pastries and baked goods, and fried foods high in carbs, such as French fries.

You can begin reversing the effects of insulin resistance by eliminating or reducing these unhealthy carb sources from your diet while obtaining the majority of calories from healthy fats.

Reducing Carbohydrates for Weight Loss

Cutting down on carbohydrates is among the most essential steps to boost weight loss, especially if you have or are at risk of insulin resistance. 

Types of Carbohydrates to Avoid for Weight Loss

  • Sugary foods: Candy, soda, pastries - anything high in added sugars should be avoided. 

  • Refined grains: White bread, pasta made from white flour, and white rice - these lack fiber and nutrients compared to their whole-grain counterparts. 

  • Potatoes: Although technically a vegetable, potatoes have a high glycemic index, which can spike blood sugar levels.

While avoiding carbohydrates, sugary, and processed foods, it is important to make sure that the foods you consume are nutrient-dense.

The Importance of Nutrient Density in Weight Loss

Optimal nutrient intake is essential for promoting healthy weight loss and overall well-being, as it helps to keep hunger at bay and maintain bodily functions.

This prevents overeating or unhealthy snacking habits that may hinder progress toward your weight loss goals.

Essential Nutrients for Promoting Healthy Metabolism

To keep your metabolism running smoothly, consider incorporating these important nutrients:

  • Fiber: Helps regulate blood sugar levels and supports digestion. Include foods such as avocados, berries, and plenty of non-starchy vegetables. 

  • Magnesium: Aids in energy production and glucose control. Sources include nuts, seeds, dark chocolate, and spinach.

  • Vitamin D: Supports insulin sensitivity. Get adequate sun exposure and consume fatty fish like salmon to boost vitamin D intake.

  • Zinc: Plays a role in insulin production. Oysters are an excellent source of zinc; alternatively, try pumpkin seeds or beef.

Tips for Incorporating Nutrient-Dense Foods into Your Meals

Eager to start eating more nutrient-dense meals? Here are some tips to help you get started:

  1. Choose whole foods, plenty of healthy fats, grass-fed beef, wild-caught game meat and fish, organic dairy, and vegetables whenever possible. 

  2. Aim for variety. Rotate your food choices to ensure you get a wide range of nutrients.

  3. Avocado, olive oil, and nuts are excellent sources that can help improve insulin sensitivity while keeping you satiated.

Intermittent Fasting as a Tool for Weight Management

What is intermittent fasting? In simple terms, it involves alternating periods of eating with periods of fasting within specific time frames.

Research has shown that intermittent fasting can be an effective strategy for losing excess body fat and improving various health markers such as blood sugar levels, inflammation markers, and cardiovascular risk factors, all essential components when working towards sustainable long-term results.

Popular Intermittent Fasting Methods

  • The 16/8 method: Fast for 16 hours daily and eat during an 8-hour window.

  • The 5:2 diet: Eat normally five days a week while fasting on two non-consecutive days.

Benefits Beyond Just Helping With Weight Loss

Besides promoting weight loss by reducing insulin resistance and increasing metabolism efficiency, studies have found additional advantages to incorporating intermittent fasting into your lifestyle:

  • Improved mental clarity and concentration

  • Potential increase in growth hormone levels, promoting muscle gain

  • Enhanced cellular repair processes

  • Possible reduction of inflammation and oxidative stress

Given the numerous potential benefits, it's unsurprising that intermittent fasting has become a popular strategy for those seeking to improve their health and lose weight.

Keto foods

The Role of a Healthy Keto® Diet in Losing Weight

Healthy Keto emphasizes obtaining your required nutrients from high-quality foods such as organic vegetables, full-fat organic dairy, and wild-caught, grass-fed, pasture-raised meat, fish, fowl, and eggs —all to get you healthy to lose weight rather than losing weight to get fit.

This well-formulated eating plan can help you shed those stubborn pounds while supporting your overall health. 

Fundamental Principles of a Healthy Ketogenic Diet

#1: Focus on high-quality fats like avocados, nuts, seeds, and olive oil. These will be your primary fuel source.

#2: Moderate protein intake with sources such as grass-fed meats, wild-caught fish, and pasture-raised eggs. This helps preserve muscle mass during weight loss.

#3: Limit your daily net carbs to no more than 20 to 50 grams daily. 

Foods To Include In Your Keto Meal Plan

  • Fats: Coconut oil, avocados, butter from grass-fed cows

  • Poultry: Free-range chicken or turkey (with skin)

  • Fish & Seafood: Wild-caught salmon, sardines, or shrimp

  • Nuts & Seeds: Almonds, macadamia nuts, or chia seeds

  • Veggies: Leafy greens like spinach and kale; cruciferous veggies such as broccoli and cauliflower;

  • Dairy (optional): Full-fat cheese or yogurt (with no sugar and live cultures)

Healthy Keto can help you shed pounds, optimize insulin sensitivity, reduce inflammation, and improve your overall health.

This is especially important for those with insulin resistance, type 2 diabetes, or excess weight and fat mass.

Metabolic Body Types and Weight Loss

It may be due to your metabolic body type if you're struggling to lose weight.

There are three metabolic body types: ectomorphs, mesomorphs, and endomorphs. Each class has unique characteristics that affect how the body responds to diet and exercise.


Ectomorphs are typically thin with a fast metabolism. They have a hard time gaining weight but also struggle to build muscle mass.

If you're an ectomorph trying to lose weight, focus on increasing your calorie intake with healthy fats like nuts, avocados, olive oil, and coconut oil while incorporating strength training exercises into your routine.


Mesomorphs have a muscular build with broad shoulders and narrow waists. They tend to gain muscle quickly but can accumulate fat if they overeat unhealthy foods regularly.

Combining aerobic exercises such as swimming or cycling and resistance training is ideal for maintaining lean muscle mass while burning excess calories from stored fats for mesomorphic individuals looking for weight loss results.


Endomorphs generally have larger bone structures than the other two types and carry more fat stores around their bodies, which makes them appear heavier than they are.

In some cases, they may even weigh less overall than others who look overweight due to carrying more adipose tissue (fat) relative to lean mass throughout their frame.

Endomorphs should focus on a low-carb diet like the ketogenic diet and increase physical activity with regular resistance training exercises to lose weight.

Regardless of your metabolic body type, addressing potential insulin sensitivity is critical in maintaining healthy glucose levels to help you reach your desired body weight goals.

Insulin sensitivity can be improved by developing healthier eating habits, such as following a low-carb ketogenic diet and intermittent fasting.

If you're struggling with weight gain or have been diagnosed with type 2 diabetes due to high blood sugar levels caused by excess fat mass, it's never too late to take control of your health.

Start incorporating healthy lifestyle changes into your routine today, and take this body type quiz for more insight on weight loss.


Understanding insulin resistance and its connection to a slow metabolism is crucial for weight loss.

To manage insulin resistance and achieve weight loss goals, reducing carbohydrate intake, incorporating nutrient-dense foods, practicing intermittent fasting, and following a healthy ketogenic diet are essential.


1. Is it Possible to Lose Weight with Insulin Resistance?

Yes, it is possible to lose weight with insulin resistance by adopting a healthy diet and lifestyle. Focus on reducing carbohydrate intake, consuming nutrient-dense foods, following a ketogenic diet, and incorporating intermittent fasting.

These strategies help improve insulin sensitivity and promote fat burning for effective weight loss.

2. What is the Best Weight Loss Diet for Insulin Resistance?

The best weight loss diet for insulin resistance combines ketogenic (keto) and intermittent fasting. This approach helps lower blood sugar levels, reduce carbohydrate consumption, increase healthy fat intake, and improve overall metabolic health while promoting sustainable weight loss.

3. How Can an Insulin-Resistant Person Lose Belly Fat?

An insulin-resistant person can lose belly fat by focusing on three key areas: 1) Reducing carbohydrates in their meals; 2) Incorporating nutrient-dense foods rich in fiber, protein, vitamins, and minerals; 3) Implementing regular physical activity such as cardio workouts or strength training exercises.

Additionally, intermittent fasting and adequate sleep contribute significantly to losing stubborn abdominal fat.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan