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Journalism of Courage
Diabetes educator Dr Ruchita Mehta recently shared a case study of a patient who struggled with “insulin resistance for 10 years,” further revealing the three tweaks she got introduced to her diet that changed everything. “Yes, 10 years of struggling with stubborn weight, fatigue, hair fall, mood swings, sugar cravings, and irregular cycles — all due to insulin resistance. When she came to me, she was exhausted. Diets had failed, workouts didn’t help, and doctors only gave pills. But in just one month, her energy came back. Her sugar spikes dropped. Her waist started shrinking,” Dr Mehta noted on Instagram.
Here’s what Dr Mehta “did differently.”
Fixed her first meal of the day — We focused on a high-protein, low-GI breakfast to balance blood sugar from the start.
Balanced her plate — No starving. “We added more fats and fibre and reduced the blood sugar load in every meal,” said Dr Mehta.
Focused on stress + sleep — Without calming the nervous system, even the best food plans fail.
“This approach helped her reverse insulin resistance naturally, without harsh diets or medications.”
We reached out to Kanikka Malhotra, a consultant dietitian and certified diabetes educator, to understand if this approach helps.
“I understand how exhausting it feels when diets and workouts don’t work and doctors only offer pills without deeper guidance. What truly makes a difference is a personalised, compassionate approach that respects your unique journey,” said Malhotra, adding that she too often meets people living with insulin resistance for years, facing constant fatigue, stubborn weight struggles, mood swings, and frustrating sugar cravings.
Clinically, starting with a high-protein, low-glycemic breakfast sets a powerful tone for the day, helping stabilise blood sugar and reduce cravings. “But it doesn’t stop there. Balancing every meal by thoughtfully including healthy fats and fibre while lowering the sugar load creates steadier energy and improved insulin sensitivity, without starving or restrictive dieting. Equally important is addressing stress and sleep, which are often overlooked factors that profoundly impact hormone balance and blood sugar regulation,” Malhotra said.
Dr. Aarti Ullal, a physician and diabetologist at Gleneagles Hospital, Parel, recommends a short morning walk before breakfast, which helps the body use insulin more effectively from the start of the day.
Malhotra stressed that “improvements can happen quickly” — more energy, fewer sugar spikes, waist changes — “but reversing insulin resistance built over years is a marathon, not a sprint”. “These changes weren’t extreme or overwhelming, but they worked together to lower her insulin resistance naturally. She felt more in control, energetic, and no longer feared every meal. She was encouraged to inculcate healthy eating habits. You don’t need a complicated plan, just consistent steps in the right direction,” asserted Dr Ullal.
It’s about steady, sustainable lifestyle shifts, ongoing education, and emotional support. “When these elements come together, they create real, lasting change, and that’s the goal I help every patient work toward, one step at a time,” said Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
