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
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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 me foreign so so me 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
