Nutrition for insulin resistance

A nutrition plan for adults diagnosed with insulin resistance or prediabetes, prepared around lab results and daily routine. Diagnosis and medication stay with your doctor; we build the nutrition side together.

Plate proportions: 55% Vegetables · 25% Protein · 20% Grains

Nutrition for insulin resistance — Selin Yılmaz, dietitian
Duration
3 months
Frequency
Every 2 weeks
Session length
First session 60 min, check-in 30 min
Consultation
In person or online
Fee
2.600 TLFirst session fee; check-ins 1,200 TL

Diagnosis first, then the plan

Insulin resistance is diagnosed by a doctor; values such as HOMA-IR, fasting glucose and HbA1c are interpreted alongside other findings. I read your lab results with you in the session, but I do not diagnose or recommend medication. If you take medication (for example metformin), the plan is written to fit its timing.

How does the plate change?

The vegetable slice grows a little, the grain slice shrinks a little and shifts towards fibre-rich choices such as whole grains, bulgur and pulses. Protein is spread across every meal. Order matters too: eating vegetables and protein before grains on the same plate can soften the blood sugar response.

Movement and sleep

A 10–15 minute walk after a meal helps muscles use glucose. Sleep length and quality also affect appetite and blood sugar balance; we include these in the plan.

Follow-up

We take measurements at check-ins; when new lab results requested by your doctor arrive, we review the plan together.

How does it work?

The plate fills as you scroll; each slice is a stage.

  1. Intro call

    We briefly talk about your diagnosis, medication and expectations.

  2. First session

    We read lab results together; measurements and eating pattern.

  3. Plate plan

    A weekly plan with fibre-rich grains, pulses, meal order and walking times.

  4. Check-ins

    Every two weeks; the plan is updated when new lab results arrive.

Recipes that often appear in this plan

Most meals in your plan are built from small variations of these recipes.

Red lentil patties (mercimek köftesi) Pulses and grains Red lentil patties (mercimek köftesi) 40 min · 210 kcal Borlotti beans in olive oil Main dish Borlotti beans in olive oil 70 min · 260 kcal Bulgur pilaf with chickpeas Pulses and grains Bulgur pilaf with chickpeas 35 min · 330 kcal Baked sea bass with vegetables Main dish Baked sea bass with vegetables 40 min · 380 kcal Overnight oats with apple and cinnamon Breakfast Overnight oats with apple and cinnamon 10 min · 340 kcal Spinach with eggs Breakfast Spinach with eggs 20 min · 250 kcal

Questions about this service

My doctor started medication; do I still need a nutrition plan?

Nutrition and movement are an important part of managing insulin resistance. Your doctor manages your medication; I prepare the plan to fit its timing. Bringing your doctor's recommendations to the session helps a lot.

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