From blood sugar reset to metabolism boost, nutritionist shares her 90-day insulin resistance plan

Insulin resistance often develops without obvious symptoms, but over time it can disrupt the body's metabolism and significantly raise the risk of conditions including PMOS, weight gain, and type 2 diabetes.

The encouraging news is that it can frequently be improved through straightforward and sustainable lifestyle adjustments.

Balanced meals taken at regular intervals, consistent physical activity, and adequate sleep can all help the body respond more effectively to insulin and gradually restore metabolic health.

Aamina Tariq, a nutritionist and dietician specialising in PMOS, diabetes, and weight management, has outlined a structured 90-day diet and exercise plan designed to improve insulin sensitivity across three progressive phases.

Shared in an Instagram video on 5 March, the plan demonstrates how consistent lifestyle changes can help reverse insulin resistance over time.

Phase 1 (Days 1 to 30): Reset blood sugar

The first phase focuses on eliminating foods that spike blood sugar and rebuilding the diet around whole, nutrient-dense ingredients. This means removing sugar, fruit juices, bakery products, white bread, naan, and fried snacks entirely.

Tariq recommends following a protein-first approach, incorporating eggs, chicken, fish, Greek yoghurt, daal, paneer, and tofu into daily meals.

The recommended plate formula divides food into half vegetables, a quarter protein, and a quarter complex carbohydrates — for example, brown rice with chicken and salad, roti with daal and sabzi, or oats with nuts.

Walking for 10 to 15 minutes after each meal and sleeping seven to eight hours nightly are also key components, as poor sleep is directly linked to higher insulin resistance.

Phase 2 (Days 31 to 60): Burn fat and build muscle

The second phase introduces strength training three to four times per week, incorporating squats, lunges, push-ups, and resistance bands.

Carbohydrate intake should be kept to between 30 and 40 per cent of the diet, focusing on millets, brown rice, quinoa, and beans, whilst avoiding refined flour entirely.

An overnight fasting window of 12 to 14 hours is recommended — for instance, having dinner at 8 pm and breakfast at 10 am the following morning.

Daily additions during this phase include cinnamon, one tablespoon of diluted apple cider vinegar, chia or flax seeds, green tea, and methi seeds.

Phase 3 (Days 61 to 90): Optimise metabolism

The final phase focuses on fine-tuning the body's metabolic efficiency. Protein intake should reach 1.2 to 1.6 grams per kilogram of body weight, and one to two HIIT sessions per week are introduced, alternating between 30 seconds of intense effort and one minute of slower recovery.

Stress reduction becomes a priority during this stage, with deep breathing, sunlight exposure, journaling, and meditation all recommended. Tracking fasting blood sugar, HbA1c levels, waist measurements, and food cravings is also advised to monitor progress.

Golden rules to follow throughout

Tariq outlines six overarching principles to maintain across all three phases: include protein in every meal, avoid drinking calories, walk after meals, lift weights regularly, prioritise deep sleep, and above all, stay consistent.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media.