Update - Now you can Upload the entire Zip File, no need to extract

Steps how to download Zip File from Instagram

  1. Open Instagram on website or app
  2. Go to your profile and click on 3 lines =
  3. Find "Your activity" and click on it
  4. Go to the end of the page and click on "Download your information"
  5. Request a "download from your account"
  6. Choose "Select types of information" as the complete copy takes a longer
  7. Find and select "followers and following" from the list
  8. Click in "format" and select "JSON"
  9. Click in "date range" and select "all time"
  10. Save and "submit request"
  11. it might take a few minutes but instagram will send you a link when the file is ready, after that just download the .ZIP file