Here is a 3-day meal plan to help you reverse insulin resistance! Insulin resistance affects over 75% of the population and can lead to type 2 diabetes, heart disease, PCOS and more. By following this insulin resistance diet plan you can reverse the resistance and improve your health! 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
In today’s video i’m going to give you a three-day meal plan aimed at reversing insulin resistance with an estimated two-thirds of the population suffering from it symptoms of insulin resistance include abdominal fat skin tags and sugar cravings pcos and heart disease and while this may sound scary insulin resistance is
Reversible today’s video i’m going to show you an example 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 and 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 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 up and then the pancreas releases insulin insulin is responsible for pushing the excess
Glucose out of your bloodstream and into 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 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 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 resistance there have been numerous studies 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 with seventy percent of calories from carbs and ten percent from fat the second with fifty percent from carbs and 30 percent from fat than five percent carbs and over 60 percent fat 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 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
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
Transcribed from video
Insulin Resistance Diet Plan (What to Eat to REVERSE Insulin Resistance!) By Health Coach Kait
