in today's video we are going to be going over how to eat for insulin resistance without
tracking calories or macros starting a diet can be overwhelming and a lot of people have difficulty
sticking to diets that require tracking but making changes to reverse insulin resistance
and lose weight does not have to be complicated in fact it's really easy to see results without
measuring weighing or tracking anything my clients get great results following the
steps i am about to outline in this video so keep watching if you have insulin resistance
and are ready to make sustainable changes that are going to lead to lasting results
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 and make sure to follow me on instagram
twitter facebook and now tick tock where's your new posts every single day in today's video i'm
going to be giving you a guide on how to eat to reverse insulin resistance now the basic premise
for eating to reverse insulin resistance is to reduce your carbohydrate intake and focus your
meals around protein and fat this is because to reverse insulin resistance you want to keep your
insulin as low as possible and carbohydrates are the macronutrient that stimulates insulin the most
like i said at the start you're not going to need to track calories you're not going to need to
track macros and you're not going to even need to track carbs using the formula i'm about to outline
you will easily be able to put together low carb meals without tracking anything all right and with
that being said let's get into it but make sure to stick around until the end because i'm going
to be giving you a bonus tip on something you can take before your meals to accelerate your results
step one prioritize protein now a lot of what you read about low carb diets on the internet
will say that they are all about fat and yes don't get me wrong fat is very important on
low carb diets but there is a macronutrient that is even more important the first thing you should
be prioritizing when you put together a meal is protein i posted a video last week or maybe it
was only a couple of days ago depending on when this goes up on 10 small changes you can make
to reverse insulin resistance and in that video i talked about the importance of getting enough
protein in every meal so i'll link that video up above if you want to check it out afterwards
in that video i talk about why it is so important and why it's important for satiety especially
but more than just satiety protein is the building blocks for our cells
and there's a certain amount we need to get every day by prioritizing bioavailable protein at all of
our meals you take advantage of something called the protein leverage hypothesis this hypothesis
states that we eat until our protein needs are met regardless of energy content so if we are eating
just foods rich in carbohydrates just foods rich in fats or foods rich in both of these two it will
be very easy to eat too much and not feel full but if you focus on hitting your protein goal first
it's a lot less likely that you're going to overeat good protein sources for eating to
reverse insulin resistance include beef chicken pork salmon tin fish in spring water and eggs
a good rule of thumb is to get at least 30 grams of protein in with every meal but this can vary
a bit depending on your needs so if you eat a meal you have 30 grams of protein and you're
still hungry afterwards that's a pretty strong indicator that you didn't eat enough protein
so just make sure to up it at your next meal and you can kind of figure out the balance and how
much you need that way number two choose your cooking oil from here you want to choose the
fat or oil that you're going to cook with good options are ghee butter tallow lard duck fat and
coconut oil all of an avocado oil are also good but best to use at low temperatures or consume raw
and you really really want to avoid vegetable oils at all cost they can contribute to insulin
resistance so these are oils such as canola soy grapeseed oil sunflower oil
cut those out focus on the ones that i just mentioned i won't get into why they are a problem
too much in this video i will link another one up above if you want to know more about
good and bad fats number three add fruits and vegetables next you want to add fruits
and vegetables that are low in carbs examples of low low-carb fruits include avocado olives
and coconut low-carb vegetables include more or less anything that's non-starchy so broccoli
asparagus mushrooms cucumber lettuce cauliflower even spaghetti squash is relatively low carb
depending on the dish you're making you want to have multiple of these and probably about one to
three portions now before we get into the final step for completing a meal for insulin resistance
i'm going to take a quick moment to tell you about today's sponsor squarespace squarespace
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for sponsoring this video and the final step number four add more fat now you don't want to go
absolutely absolutely crazy but definitely don't limit it you want to eat enough to reach your
satiety needs as we spoke about earlier protein is the key to satiety but you're still going to need
some fat so obviously putting together your meal can look so many different ways for example if
your protein source was a steak you could cook it in tala with a side of steamed broccoli
and then added fat could be butter or blue cheese on top or let's say you wanted to incorporate this
formula into a more complex recipe like butter chicken protein is obviously the chicken thigh
and maybe some bone broth in the sauce cook dingy and you could serve that with cauliflower rice as
your vegetable and the additional fat would be the coconut milk added to the sauce and of course add
spices to your preference other sources of fat to add to your meals include avocado cheese olives
olive oil egg yolks full fat yogurt sour cream heavy cream mayo salad dressings and hollandaise
sauce and for mayo and sauces i just want to mention to make sure you are buying from brands
that are low in sugar and vegetable oil free primal kitchen is a really great brand that has
a no seed oil no vegetable oil mayo that i really like and undivided food coat is a similar company
that we have here in australia i will link to some of these products in the description box
down below if you want to check it out okay guys and now as promised i have the bonus tip for you
taking one tablespoon of apple cider vinegar diluted in water before your
meals can significantly lower the blood sugar and insulin response this works for meals that
we talked about putting together in this video but also if you do have a meal that's higher in carbs
it can make a big difference as well now before we wrap up i just want to say do your best to not
over complicate things prioritize protein add some low carb fruits and vegetables and then add fat
it really is that simple now if you're not sure what fruits and vegetables are low carb
i have other videos on the topic i will link one above that lists a whole bunch of foods
but anyways guys that's all i have for you today let me know in the comment section
down below if you've tried this approach and what your results have been i know i get a lot
of comments from you guys saying you've tried this because i've mentioned it in other videos
and from what i hear and what i see with my clients it works really really well let
me know down below and make sure to check out squarespace which will be linked in the
description box if you did enjoy this video you might also enjoy my video on 10 ways to reverse
insulin resistance this will give you a few more tips i will link that here if you want to catch
up on my most recent upload you can find that here and if you want to check out my keto diet
and carnivorous coaching programs you can find this here thanks guys i'll see you next time bye