If you eat irregularly, blood sugar builds up and crashes – leading to uncontrolled cravings and overeating. Eat 5 times a day with 3–4 hour intervals. Don't skip a meal, even if you're not hungry: it prevents the next bout of binge eating.
Aim for 25–30 grams of protein per meal. Cottage cheese, Greek yogurt, eggs and chicken breast are cheap, readily available sources in Finnish grocery stores. Adequate protein suppresses sweet cravings and keeps blood sugar more stable throughout the day.
In insulin resistance, the body responds poorly to carbohydrates. Choose only foods with a low glycemic index: oats (GI ≈55), sweet potato (GI ≈44), red lentils (GI ≈29), berries (GI ≈25–40) and crispbread (GI ≈50). Avoid white rice, white bread, white pasta and sugary foods.
Start every lunch and dinner with broccoli, cucumber, tomato or salad. Fiber slows glucose absorption and significantly smooths out the insulin response. A handful of vegetables before the rest of the meal is enough.
Always have a high-protein snack ready: cottage cheese, Greek yogurt or a boiled egg. When hunger strikes – eat the snack. Don't skip it. A controlled snack prevents you from overeating at the next meal.