hello guys welcome back to my channel and welcome to my grocery haul for weight loss
i posted a video a few weeks ago now about how to put together meals to reverse insulin resistance
and today i'm going to be showing you some of my favorite staple foods that fit within that
framework and if you're new to my channel and you just clicked on this video you might be saying
okay i'm just looking to lose weight i'm not insulin resistant maybe you don't even know what
that is and the thing is is that most people nowadays despite not knowing it actually are
insulin resistant and insulin resistance is likely what is making it difficult for you to lose weight
and aside from difficulty losing weight if you eat a meal and you're still hungry if you have
sugar cravings if you have skin tags or dark patches of skin if you have high blood pressure
if you're a woman and you have irregular periods or pcos or if you're a man and you
have low testosterone these are all signs that you have insulin resistance and the reason that
insulin resistance so often goes undiagnosed is because most doctors do not routinely test fasting
insulin they will test fasting blood sugar but the thing is is that insulin resistance starts years
before your fasting blood sugar starts to rise so it's already started long before your blood sugar
goes up but anyways the point is is that insulin resistance is so common and it's more than likely
the reason that you're having difficulty losing weight and i wanted to do this grocery haul today
because it's simply focusing on low calorie foods oh let me get my cat yes you wanna come inside
come on come on let's try that again the reason i want to do this grocery haul today is that simply
focusing on eating low calorie foods is not only going to make you feel miserable but it's also not
going to help you to achieve maintainable results like i said at the start of this video the foods
i'm going to be showing you today fit within the framework that i talked about in my previous video
so i highly recommend pausing this video checking this one out first and then coming back
but the quick summary of the framework is that you want to be prioritizing protein at every meal you
want to be getting at least 30 grams in at each meal then you want to add healthy fat for cooking
from there you want to add non-starchy vegetables and low sugar fruit and then add additional
healthy fat for satiety so in today's video i'm going to be showing you some of my favorite foods
that fit within that framework that can help you to lose weight without counting calories
and make sure to stick around until the end of this video because i'm
going to be hooking you up with a printable version of the shopping list
hey guys welcome back to my channel if you're new here my name is kait
i'm a health coach and i post videos on a high fat nutrient-dense way of eating
if you like this video please give it a thumbs up feel free to share and make sure to subscribe
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okay so as i was saying the first step is to prioritize protein this is absolutely key
protein is the most important out of the three macronutrients the three macronutrients being
protein fat and carbs it's the building blocks for the cells in our body our muscle tissues
our hair our nails our bones you name it and this is one of my biggest issues with the typical keto
diet is that there's this fear of protein there's this fear that too much protein is gonna kick you
out of ketosis and it's not that simple and this fear of protein leads to people under consuming it
and this is why some people when they first start a keto diet experience hair loss because
they're not eating enough protein but besides that protein plays such a big role in satiety
if you are eating enough protein at your meals you're not going to be hungry to snack in between
and especially for your first meal of the day you want to make sure you're getting enough protein
so of course my first protein staple is eggs they are super versatile a good source of protein and
also healthy fat one egg has about seven grams of protein so if you have maybe two to four eggs
and then add in some bacon or add in some smoked salmon then you're gonna easily hit that 30 grams
of protein or cheese if you tolerate it that's another good option to get a little bit more
protein and fat in as well now in terms of other protein rich foods that are good for weight loss
and insulin resistance meat and seafood absolutely the best hands down i feel like i talk about this
all the time so if you're not new to my channel i'm sorry for sounding like a broken record but
plant protein does not compare to animal protein in any way shape or form especially when it comes
to insulin resistance and weight loss first off it's just not as bioavailable or easy to digest as
animal protein so it's really not comparable gram for gram and then the issue with focusing on foods
such as beans and legumes for your protein source is they also come with a lot of carbohydrates
and we want to keep carbohydrates to a minimum when we're working to reverse insulin resistance
so it's extremely difficult to get enough protein and to keep your carbohydrates low
if you're focusing on plant protein sources all of that is to say i have been buying my meat almost
exclusively from butcher crowd for the last year i get a box delivered to my door every single month
well actually that's not true i paused my subscription last month because i was out of
the country which is one of the great things that i love about butcher crowd is you can pause your
subscription at any time butcher crowd is a meat delivery service here in australia that's focused
on quality ethics and sustainability they have 100 grass-fed beef pasture-raised chicken and pork
their salmon is 100 wild caught and all of their other seafood is australian and also 100 wild
caught and this gold band snapper i want to really highlight because i had this for the first time
ever last month and it is so so good if you are not a fan of flaky fish this is like a white fish
and doesn't have that fishy taste at all it's so good i was blown away i didn't expect to like this
that much they're sausages which i didn't get this month are really great as well they have no filler
again a really great source of protein they have several boxes to choose from and the option to
build your own i have been getting the beef and chicken box and adding some seafood or sausages
or whatever i feel like like i said you can pause your subscription at any time
and if you do want to check them out you can use code kait15 to save 15
off your order i'll put the link in the description box down below anyways focusing your
meals around any of these foods is going to be the way to go for weight loss and insulin resistance
but other good options for upping your protein intake are greek yogurt and bone broth
this bone broth it's called a bone broth body glue and all you do is you take like a teaspoon and you
add that to boiling water you can use it in your cooking or you can just drink a glass of it i just
love the simplicity of this rather than buying it in liquid i do make my own occasionally but i mean
it's easy it's straightforward but this is just really great to have on hand and greek
yogurt i have a bit of a love hate relationship with greek yogurt i used to eat so much yogurt
back years ago when i was overweight and trying to eat healthy and trying to do all the right things
i thought yogurt was just about the healthiest breakfast you could have of course i was eating
the ones that were flavored and had added sugar and then i was drowning them in granola
but actually since i had my jaw surgery i was on a liquid diet for about five weeks and i guess a
soft food diet and i started eating yogurt again and i realized that it is a really good source of
protein and i often get asked for high protein snacks and whatnot and while i do think that
snacking is not ideal if you're eating enough in your meals you shouldn't have the urge to snack
greek yogurt is a good option if you are looking for a snack put a few berries on top and you're
good to go okay now let's get into cooking oils so my favorite oils for cooking are coconut oil
ghee and olive oil if i'm cooking something at a lower temperature or just adding this
to food after i've cooked it for any high heat cooking you want to use saturated fats
that are solid at room temperature these are the most heat stable vegetable oils
avoid at all costs they can contribute to insulin resistance and make it more difficult for you to
lose weight like i said olive oil is good but you just don't want to heat it too much
so yeah use it for low temperatures or add it to salads and things like that
now in terms of non-starchy vegetables and low sugar fruit onions this is not onions garlic
and onions are really great options that you can pretty much add to anything avocados of course
good source of monounsaturated fat and just all around a great food they have a lot of potassium
in them as well mushrooms love mushrooms great low carb option broccoli cauliflower also really
great choices so that's the first three steps to my framework prioritize protein choose a cooking
oil slash fat and then add low sugar fruit and non starchy vegetables then you can add additional fat
so avocados i just mentioned that would be a way to add some more fat to your meal
butter if you're having like a steak or putting this on top of vegetables coconut milk or
coconut cream is really good to use in cooking i love making butter chicken in my slow cooker
and i add coconut milk in to add some extra fat and flavor a good quality mayo that has either
olive oil or avocado oil in it and no vegetable oil is another good way to add some extra fat
this one's from hunter and gather which is actually a uk brand and they sent me some of
their things to try so that i would have something to recommend to my followers who are in the uk so
if you're in the uk this one's great if you're in australia or north america i'll link some other
brands down below that are really good as well olives so underrated these are another great way
to add some fat in to your diet cheese too as long as you're not lactose intolerant cheese fantastic
addition oh this isn't necessarily well it's not at all a way to add fat in but i forgot to
mention sauerkraut is a probiotic it's a fermented food really great for your gut and then when
you're choosing sauces this is another one from hunter and gather you really want to make sure
you're getting ones that don't have added sugar that have pretty much as low sugar as possible
so again i'll link some brands down below if you are in the uk hunter and gather is great
if you're in north america primal kitchen if you're in australia undivided food co
all fantastic and then the one last thing i'm gonna mention is apple cider vinegar and this
is a little bit of a hack if you've watched some of my other videos you've probably heard me talk
about apple cider vinegar before but having apple cider vinegar before your meals significantly
lowers the blood sugar and insulin response to that meal so especially if you're having a few
more carbohydrates just taking a tablespoon of apple cider vinegar and diluting it in water
drinking that it's going to change the way that that meal impacts you for the better if you want
to know more about how apple cider vinegar is beneficial for weight loss i'm going to
link a video up above so you can learn more about that but i think that is pretty much everything
so these are some great foods you can eat if you're trying to lose weight if you have
insulin resistance if you're just trying to maintain your weight and your overall health
all of these foods are fantastic again if you haven't watched the other video on how to put
together a meal for insulin resistance i'll link that above and you can check that out
and if you're in australia make sure to check out butcher crowd they have all your meat and
seafood needs covered super high quality super great company their customer service as well is
fantastic if you have any issues they are they'll just go above and beyond but yeah i hope you guys
enjoyed this video if you did remember to give it a thumbs up let me know in the comment section
down below what your shopping list looks like and as promised if you guys want to get a printable
copy of this shopping list there's going to be a link at the top of the description box down below
click that link and i'll send the list to you right away thank you so much for watching guys and
i'll see you next time if you did enjoy this video you might also enjoy that video that i mentioned
earlier on how to put together a meal for insulin resistance i'll link it here if you want to catch
up on my most recent upload you can find it right here and if you want to check out my keto diet
and carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye