Lose Fat and Inflammation on a Low Insulin Diet

A Simple Guide to a Low-Insulin Lifestyle

We have had some wonderful transformations in the clinic over the last 20 years which warms my heart and it is why I do what I do. I want that for every pateint that walks in the door. This past few months the transformations have been even more amazing and one of the aspects of the wellbeing journey we discuss is Food/Diet. It can be a trigger for some, however we found that when we focus on a simple low insulin type diet, patients lose fat and inflammatory symptoms get better much faster. A low-insulin diet isn’t about perfection—it’s about creating steady blood sugar, reducing inflammation, and supporting metabolic and hormonal balance.

Why It Matters

The role of insulin in your body

Insulin is a hormone that your pancreas secretes into your bloodstream after you have eaten. It enables the glucose from your food to enter your cells, where it is burned for energy. If insulin is not doing its job properly, less glucose will be burnt for energy and more of it will be converted into fat. Insulin is a Growth Hormone!!!

Some of the fat is stored around your body, just under your skin, and some of it accumulates in your liver. Having too much fat in your liver is a classic sign of elevated insulin. There are plenty of other signs and symptoms.

Signs and symptoms of chronically elevated insulin

• Fatty liver
• Abdominal obesity. As the waist grows larger, insulin becomes increasingly ineffective in your body, therefore levels of this hormone rise.
• Hunger and cravings for sugar or carbohydrate rich foods. 
• People with high blood insulin are hungry and nothing will satisfy their appetite like carbs
• Elevated blood sugar. A fasting blood sugar level greater than 97mg/dL (5.4mmol/L) indicates insulin resistance.
• Acne and large pores on the face. Insulin and its cousin insulin-like growth factor 1 promote higher levels of the male hormone testosterone and increase the sensitivity of your face to testosterone. That means you’re more likely to experience acne and greasy skin.
• Polycystic ovarian syndrome or PMOS as it is now called.
• Scalp hair loss in women in the male pattern (front and sides).
• Skin tags.
• Increased risk of gout. People who are insulin resistant are sensitive to fructose and convert too much of it into uric acid. Elevated uric acid can raise the risk of gout and kidney stones.
• Acanthosis nigricans
• High blood pressure
• Swollen ankles. Insulin tells your kidneys to hang on to sodium and water, therefore you will look puffier. You can experience fluid retention anywhere on your body, such as your fingers, face and abdomen.

Chronically elevated insulin can also contribute to:

• Fat storage (especially midsection and hips)
• Energy crashes and cravings
• Mood, Focus and Mental Health Challenges
• Gut dysfunction and microbial imbalance

Lowering insulin gently and consistently helps the body shift toward healing, repair, and stable energy.

Core Principles of a Low Insulin Diet

1. Build Meals Around Protein

Start here—it’s the anchor.

• Aim for 20–30g protein per meal
• Supports satiety, blood sugar stability, and muscle health
• Examples: eggs, fish, chicken, turkey, grass-fed meats, lentils etc 

2. Choose Smart Carbohydrates

Not all carbs are equal.

Focus on lots of Colorful Plants:

• Non-starchy vegetables (leafy greens, broccoli, zucchini)
• Low-glycemic fruits (berries, green apples)
• Whole-food carbs that have fiber and only small portions and consume them last.

Limit/ Avoid

• Refined sugars
• White flour products
• Ultra-processed snacks

3. Don’t Fear Healthy Fats

Fats help slow glucose absorption and keep insulin steady.

• Olive oil, avocado, nuts, seeds
• Fatty fish (salmon, sardines)

4. Eat in Rhythms (Not Constantly)

Frequent snacking keeps insulin elevated.

• Aim for 3 balanced meals
• Consider 12-hour overnight fasting window (simple, sustainable)

5. Pair, Don’t Spike

Avoid eating carbs alone.

• Always pair complex carbs with protein + fat
• Example: apple + almond butter (instead of apple alone)

6. Start the Day Right

Breakfast sets the tone.

Better choices:

• Eggs + greens + avocado
• Protein like Turkey with fiber + fat

Avoid:

• Toast + juice
• Sugary coffee drinks

7. Support the Gut–Insulin Connection

This is where your work shines.

• Fiber-rich foods support microbiome balance
• Fermented foods (if tolerated)
• Address dysbiosis → improves insulin signaling

An Example of a Simple Low Insulin Day:

Here’s the simple sequence to teach yourself: 

1. Start with fiber-rich vegetables – Slows gastric emptying, forms a viscous “gel,” and blunts glucose absorption. 

2. Then eat protein – Increases satiety signals (GLP-1, PYY) and helps preserve lean mass. 

3. Add healthy fats – Further slows digestion and extends fullness (best paired with fiber/protein). 

4. Starchy Fiber Rich Carbs last – After fiber/protein/fat, carbs absorb more slowly → smaller glucose/insulin spikes and steadier energy. 

Why this matters for real life: this “carb-last” pattern is easy to remember, repeatable at restaurants, and plays well with most dietary styles (Mediterranean, lower-carb, etc.). 

Example: Start meals with a handful of non-starchy veg or a side salad, take a few bites of your protein, add a bit of fat (olive oil, avocado, nuts), and finish with the starch (You might find that a small bite is all you want).

Breakfast:
Eggs, sautéed spinach, avocado

Lunch:
Grilled chicken salad with lots of colorful veggies and leaves plus olive oil + pumpkin seeds

Dinner:
Salmon, roasted Brussels sprouts, small portion quinoa

Optional:
Herbal tea, handful of nuts if truly hungry

Last but least Movement Matters:  Move after you eat for 5 minutes especially after Dinner.

In Closing 

Small, consistent shifts that stabilize insulin don’t just change metabolism—they quietly transform energy, skin, mood, and long-term health. I hope this post helps you on your journey and begin to think of Food at Medicine and that the Quality of the inputs determines the outputs. If you would like support on your Transformation Journey please reach out CLICK HERE

My Best and have a Healthy Week

Dr Pia