When it comes to managing weight and health, it's not just what you eat, but how you eat that can make a major difference. In this blog, we outline several practical strategies to lower insulin levels, improve satiety, and make your meals work for you, not against you. Some of these tips are important when you progress to your LIFE program and start reintroducing a broader variety of foods.
Here’s a simple guide to our best tips:

1. Choose Whole Plant Foods Over Juices or Purées
Whole fruits and vegetables stay in the stomach longer and promote fullness, helping you naturally eat less at the next meal. Blended or juiced plant foods digest too quickly, spiking blood sugar and insulin.
Tip: Eat ‘whole’ and chew!

2. Pick Lower-Fructose Fruits
Small amounts of fructose in fruit are fine, but high-fructose fruits like mango, watermelon, and grapes can overwhelm your metabolism. Choose berries, kiwi, coconut, and avocado instead.
Tip: Choose fruits lower in fructose to minimise insulin resistance.

3. Add Acidic Foods to Carbs
Vinegar, lemon juice, and fermented foods slow starch digestion and blunt blood sugar spikes by inhibiting amylase enzymes.
Tip: Pair carbs with vinegar, pickled foods, or lemon juice to reduce their impact.

4. Avoid Eating "Naked Carbs"
Carbs eaten alone digest quickly and spike insulin. Combining carbs with protein and fat slows absorption and reduces the insulin response.
Tip: Always eat carbs with proteins or fats — never alone.

5. Eat Carbs Last at Meals
The order you eat matters. Eating proteins and fibrous vegetables first, then any other carbs, dramatically lowers the glucose and insulin response.
Tip: Save carbs for the end of your meal.

6. Don’t Eat Late at Night
Late meals (after dark), especially carb-heavy ones, lead to higher insulin levels, lower metabolism, and more fat storage. Early meals are metabolised more efficiently.
Tip: Eat dinner earlier in the evening and avoid late-night meals or snacking.

7. Avoid Snacking Between Meals
Frequent snacking, even on “healthy” foods or caloric beverages like smoothies or lattes, can keep insulin levels elevated throughout the day. Allowing gaps between meals supports metabolic rest and enhances insulin sensitivity.
Tip: Stick to structured meals and avoid caloric intake between them.

8. Support Muscle Insulin Sensitivity
Muscle tissue plays a major role in glucose uptake. Regular physical activity and strength training improve how efficiently muscles respond to insulin, reducing the amount your body needs to produce.
Tip: Move regularly and build muscle — it’s one of the best tools for insulin health.

Summary: The Low Insulin Diet in Action
To naturally lower insulin and support fat loss, focus on:
• Reducing total carbs
• Choosing high-fibre, unprocessed foods
• Eating whole over pureed foods
• Using acidic foods like vinegar with meals
• Avoiding naked carbs
• Eating carbs last
• Finishing meals earlier in the day
• Avoiding snacks to allow metabolic rest
• Supporting muscle insulin sensitivity through movement

Managing insulin is about more than cutting carbs — it’s about how you prepare, combine, and time your meals.

Small changes = Big impact.