in today's video i'm going to give you a three-day meal plan aimed at reversing insulin resistance
insulin resistance has become an epidemic with an estimated two-thirds of the population
suffering from it symptoms of insulin resistance include abdominal fat skin tags and sugar cravings
after eating when untreated insulin resistance can lead to type 2 diabetes
pcos and heart disease and while this may sound scary insulin resistance is reversible
with a few diet and lifestyle changes so in today's video i'm going to show you an example
of what three days of eating might look like for insulin resistance
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
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facebook where i share new posts every single day i'm going to start off today giving you a bit of
a background about what insulin resistance is and how you can reverse it through diet and lifestyle
but if you want to skip ahead to the meal plan portion of this video
there will be time stamps on the progress bar for you to do so either way stick around until the end
of the video because i'm going to be hooking you up with a free printable version of this meal plan
what is insulin resistance insulin is a hormone that is responsible for keeping our blood sugar
levels in check when we eat blood sugar goes up and then the pancreas releases insulin
insulin is responsible for pushing the excess glucose out of your bloodstream and into your
cells as your cells pick up the glucose your blood sugar levels return to normal insulin itself
is not evil it plays a very important role in the body and without it our blood sugar would
rise to dangerous levels which is the problem that type 1 diabetics face their bodies do not produce
insulin at all so they have to inject it insulin resistance occurs when our cells stop responding
to insulin in the way that they should your cells are not accepting the glucose so your pancreas
creates more insulin to deal with it as a result you have high circulating insulin levels which
leads to a lot of side effects such as making it difficult to lose weight storing weight around
your abdomen and dark skin patches in skin folds the high insulin is able to deal with the glucose
for a while though which is why insulin resistance often goes undiagnosed practitioners are mainly
focused on fasting blood sugar and do not often test fasting insulin the problem is is that
insulin resistance starts years or even a decade before you start to see a change in your blood
sugar insulin resistance will almost always lead to type 2 diabetes if you let it progress enough
but if you know that you are insulin resistant you can stop it before it gets to that point
the reason we become insulin resistant is due to our bodies creating too much insulin for our cells
to handle the way to reverse insulin resistance and improve insulin sensitivity is to reduce the
amount of insulin your body is producing two ways you can do this include reducing carbohydrates
especially refined ones because they stimulate insulin the most and intermittent fasting which
are the two strategies we are going to focus on in today's video now when you reduce carbs in
your diet it's really important to increase fat this way of eating is also known as the keto or
ketogenic diet because when you reduce carbs your body starts producing ketones for energy
which is a natural and even beneficial metabolic process in the meal plan we are about to get into
i include a variation of fasting every other day known as bulletproof fasting this type of
fasting means you replace breakfast with a high fat coffee drink this drink keeps your insulin low
but gives you a boost in ketones and energy which keeps you going until your first true meal if you
don't drink coffee you can make a bulletproof tea or matcha instead or just skip it all together and
do a true fast and one very last thing before you get into the meal plan i often get asked if low
fat diets are effective at reversing insulin resistance there have been numerous studies
comparing low-fat and low-carb diets in the context of insulin resistance diabetes and weight
loss and low-carb diets come out overwhelmingly on top there really is no comparison of the two
one study compared three diets the first with seventy percent of calories from carbs
and ten percent from fat the second with fifty percent from carbs and 30 percent from fat
and the final was a ketogenic diet with less than five percent carbs and over 60 percent fat
all three groups ate the same amount of calories over eight weeks the keto
diet group lowered fasting insulin by 33 and the moderate carb group by 19 there was no change in
fasting insulin with the high carb group i will link this study and others in the description
box down below if you want to check them out afterwards but now let's get into the meal plan
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and that is the three-day meal plan for insulin resistance now if you guys want a free printable
copy of this meal plan you can head to my website healthcoachkait.com forward slash meal plan
and enter in the code word AVOCADO in all caps if you guys did enjoy this video please remember
to give it a thumbs up and comment down below anything you want to comment likes and comments
really help to support my channel if you enjoyed this video you might also like my video on signs
and symptoms of insulin resistance which you can check out here if you want to catch up on
my most recent upload you can find it here and if you want to check out my keto diet and carnivore
diet coaching programs you can find them here thanks again guys i'll see you next time bye