How to reduce high insulin in body - #11565

Hello dear See it is not high insulin but can be addison disease or pigmentation Without getting the tests,it cannot be confirmed I suggest you to please get following tests done for confirmation RBS Tsh Serum cortisone Kindly send the results with general physician in person for better clarification. Hopefully you recover soon Regards

Hi Prabhjot,

Hope you have done these tests and confirmed you have high insulin level/ Insulin resistance

Fasting insulin, fasting sugar, HbA1c lipid profile.

If you want me to give me a diet plan , Here you go ;

🌞 Morning (after waking up)

Warm water with lemon (no sugar) Optional: 4–5 soaked almonds + 2 walnuts

🍳 Breakfast (8–9 AM)

Option 1: 2 boiled eggs + 1 multigrain roti + cucumber/tomato Option 2 (veg): Moong dal chilla / besan chilla with paneer filling Green tea or black coffee (no sugar)

🛑🛑 Protein-rich breakfast prevents insulin spikes.

🥒 Mid-morning Snack (11 AM) 1 seasonal fruit (apple / guava / papaya / orange) Handful of roasted chana or seeds (sunflower, pumpkin, chia)

🍲 Lunch (1–2 PM)

1 bowl salad (cucumber, carrot, onion, tomato, lemon) 1–2 chapati (multigrain/atta) OR ½ cup brown rice/quinoa 1 katori dal / rajma / chole OR 100 g chicken/ fish/paneer 1 bowl green sabzi (spinach, lauki, beans, broccoli) Curd (unsweetened, probiotic helps gut + skin glow)

☕ Evening Snack (5–6 PM) Green tea or black coffee Handful of roasted makhana / boiled chana / sprouts chaat

🥘 Dinner (8 PM – keep light) Big salad (cucumber, lettuce, onion, tomato) 1 chapati + sabzi + protein (dal / paneer / chicken / fish) Or just grilled chicken/fish + sautéed veggies

🛑🛑 Early and light dinner helps insulin control.

🌙 Bedtime (optional if hungry)

1 cup warm turmeric milk (haldi + low-fat milk, no sugar) → improves recovery, skin glow, sleep quality

✨ Extra Tips for Glow

Water: 2.5–3 L/day Skin: Wash face with mild cleanser, use aloe vera gel at night Beard: Massage coconut oil/argan oil 2–3 times/week, take zinc & biotin foods (eggs, nuts, seeds)

🛑🛑Please make sure that you have undergone proper examination by your concerned doctor for else please do the blood tests mentioned above.

Thank you

1. Dark neck and underarms (acanthosis nigricans) usually indicates insulin resistance common at young age with weight issues or family history of diabetes.

2. Diet: Cut down refined carbs (sugar, sweets, white rice, bread, fried/junk foods) and increase high fiber foods (vegetables, pulses, oats, whole grains).

3. Lifestyle: Exercise at least 30 to 45 min daily (brisk walk, strength training, cycling) this improves insulin sensitivity and fat loss.

4. Drink plenty of water, sleep 7 to 8 hrs, avoid late night snacking, smoking, or alcohol.

5. Skin & beard glow: once insulin normalizes, pigmentation reduces use mild cleansers, sunscreen, and protein-rich foods (eggs, nuts, fish, sprouts) for skin & hair health.

hello Age 19 and your history of darkening of neck and underarms suggest not high level of insulin but resistance to insulin i highly doubt you might be suffering from diabetes type1 plaese get your RBS FBS HbAIC level checked and please let me know if you are suffering from continous itching over the skin

your symptoms suggest insulin resistance which is why fat loss is slow and dark skin patches are appearing. With diet control, exercise, supplements, and medical checkup, you can reverse this early and also improve your skin & beard growth.

RX, 1)Cap. Folic Acid + B12 + Zinc 1 daily × 3 months

2) Cap. Vitamin D3 (60,000 IU) Once weekly × 8 weeks (if deficient)

3) Biotin 10 mg 1 daily × 3 months (for hair & beard growth)

Topical: Use mild glycolic acid for dark neck & underarms at night × 8–12 weeks

Thank you.

Hello As you have identified the issue which is insulin resistance and fat causing the problem Diet

Cut down refined carbs & sugar: Avoid cold drinks, sweets, pastries, white bread, instant noodles, etc.

Switch to complex carbs: Oats, brown rice, whole wheat roti, quinoa, sweet potato.

High protein meals: Eggs, chicken, fish, paneer, dal, sprouts → keeps insulin stable & builds muscle.

Healthy fats: Nuts, seeds, avocado, olive oil, ghee (in moderation).

Fiber: Veggies, fruits (not juices), whole grains → slows carb absorption, keeps insulin low.

Meal spacing: Avoid frequent snacking. Eat 3–4 proper meals instead of eating every 1–2 hrs.

2. Lifestyle

Exercise daily:

Strength training (3–4 days/week) → builds muscle (uses up glucose, improves insulin sensitivity).

Cardio/HIIT (running, cycling, skipping, swimming) 20–30 min/day → lowers insulin.

Sleep: 7–8 hrs. Poor sleep = higher insulin resistance.