in today's video i'm going to be giving you a four-step template on how to put together
meals to reverse insulin resistance insulin resistance is at the root of a lot of health
ailments we suffer with abdominal fat skin tags the majority of high blood pressure cases
these are all caused by insulin resistance and as you're probably aware these symptoms are very
common which signifies just how common insulin resistance is although it often goes undiagnosed
until it progresses to pre-diabetes or even type 2 diabetes the good news is that insulin resistance
is largely a condition of lifestyle and what this means is that by making small changes to our daily
habits and especially to our diet we can improve our insulin sensitivity and reverse insulin
resistance and we're going to go over exactly how to put together appropriate meals in today's video
hey guys welcome back to my channel if you're new here my name is kait i'm a certified health and
nutrition coach i post videos twice a week here on youtube talking all things insulin resistance
managing blood sugar weight loss improving your sleep and more so if you want to take control
of your metabolic health make sure to click that subscribe button and you can also find
me on tick tock and instagram where i post every single day okay so we're gonna get straight into
the four-step template today but first i just quickly want to let you know that i
released a new coaching program last week that centered all around reversing insulin resistance
this seven-day insulin resistance master class gives you everything you need to
know to reverse insulin resistance and it also comes with a seven day sample meal plan
plus you get access to a private facebook group so if you need a little bit more guidance and
support getting started with insulin resistance i'm going to put the link to check that coaching
program out in the description box down below but okay let's get into the template so step number
one is to prioritize protein if you eat enough protein to meet your needs it's very difficult
to over consume in terms of energy out of the three macronutrients protein carbohydrates and
fat protein is the most important protein builds our cells and there's a certain amount we need to
get in through diet every day by prioritizing bioavailable protein at all of your meals
you take advantage of something known as the protein leverage hypothesis this hypothesis
states that we eat until our protein needs are met regardless of energy content so if we're eating
foods that are just rich in carbohydrates or foods that are just rich in fat or foods that are rich
in carbs and fat with little protein it's very easy to eat too much and not feel full i always
like to use the example of either french fries or potato chips when i'm talking about this because
how easy is it to eat these foods just pick at them after a meal even if you're not hungry and
this is because they are low in protein so getting in at least 30 grams of protein at every meal
is a really good rule of thumb this will ensure that you're not hungry in between meals and you
won't have that urge to snack because snacking can be counterproductive to insulin resistance
so you don't want to be having all these small meals and snacks throughout the day
have two to three pretty big meals that meet your protein and your energy needs and that's gonna
help with insulin resistance good protein sources to include are beef chicken pork salmon tin fish
in spring water and also eggs and if you're not big on tracking and counting how much protein
you're having which honestly i'm not a good way to do it is through trial and error if you're hungry
after a meal it's likely you didn't eat enough protein so try increasing it next time there
is a lot more to lose from under consuming protein than there is to over consuming it and like i said
it's pretty hard to over consume step number two is to choose your cooking oil so you want
to choose the fat or oil that you're going to cook with ghee butter tallow lard duck fat and
coconut oil are all good options olive and avocado oil are also good for lower temperature cooking
avoid vegetable oils at all costs so these are oils such as canola sunflower safflower grapeseed
oil corn oil soybean oil all of these you want to avoid they can actually contribute to insulin
resistance and i won't get too much into vegetable oils in today's video i'm going to link a video
up above if you want to know more number three you want to add your fruits and your vegetables
ideally you want to choose low carb ones because carbohydrates are the macronutrient that requires
the most insulin to process and when we are working to reverse insulin resistance
we want to try to keep our insulin as low as possible because this gives ourselves a chance
to become more sensitive to insulin again examples of low carb fruits include avocados olives berries
and coconut meat in terms of low carb vegetables you can pretty much choose anything that's
non-starchy broccoli asparagus mushrooms cucumber lettuce and cauliflower are a few examples now if
you want to include some starchy vegetables such as potato or squash or even some tropical fruit to
be honest that's probably fine if you are focusing your meals around whole foods which is what we've
been doing so far it's going to be difficult to consume a large amount of carbohydrates unless
you're eating like a crazy amount of potatoes or a crazy amount of bananas but it's just something
to consider that your insulin sensitivity might increase faster if your carbohydrates are kept to
less than 100 grams per day now depending on the dish you're making you can add multiple of these
fruits and vegetables generally between one to three serves step number four is to add more fat
and this is important because we're keeping carbs to a minimum so we need our energy to come from
somewhere and fat and carbs are two energy sources so this could mean adding some extra
olive oil to a salad or adding some butter to a steak avocados and olives are another great way
to add some more fat to your meals so when you put all four steps together what does this look like
here's an example if your protein source was a steak that's going to be what you're prioritizing
and then the fat that you cook it in could be tallow for example as a side you could do some
steamed broccoli and then the added fat could be some butter or some blue cheese on top or let's
say you wanted to incorporate this template into a recipe i like to use the example of butter chicken
protein is obviously the chicken thigh and then maybe some bone broth in the sauce
you're gonna cook this in ghee and you could serve it with cauliflower rice as your vegetable
the additional fat would be the coconut milk that's added into the sauce and of course you
can then add spices to your preference so as you can see this template can give you a wide range of
meals eating for insulin resistance does not have to be boring now before i wrap up i just want to
remind you that if you are looking for a little bit more guidance and support getting started
reversing insulin resistance maybe you've just been diagnosed or maybe something's just clicked
with you and you've realized that you do have a lot of the symptoms i created my seven day insulin
resistance master class to break down everything make it super simple have it all in one place like
i said it also comes with a seven day sample meal plan it's a one-time payment and you get lifetime
access to the program as well as the private facebook group so i'm gonna put the details in the
description box down below but anyways guys thank you so much for watching if you did enjoy this
video you might also enjoy my video on 50 foods that are good for keeping blood sugar stable which
are also good for insulin resistance you can check that out here if you want to check out my most
recent upload you can find it here and if you want to check out my coaching programs including my new
insulin resistance master class you can find those here thanks guys i'll see you next time bye