4 Steps to Reverse Insulin Resistance with Meals

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Summary of Transcript:
Insulin resistance leads to health issues such as high blood pressure, abdominal fat, and skin tags. In this YouTube video, certified health and nutrition coach Kait provides a four-step template for reversing insulin resistance. The four steps include prioritizing protein, choosing healthy cooking oils such as coconut or olive oil, selecting low-carb fruits and vegetables, and adding healthy fats to meals. By following this template, individuals can improve their insulin sensitivity and reverse insulin resistance. Kait also offers a seven-day insulin resistance master class and meal plan for further guidance and support.

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Summary of Description:
This video offers a 4 step template for building meals to reverse insulin resistance and prediabetes. The content creator also promotes their Insulin Resistance Masterclass, including a 7-day meal plan. The video also contains links to other programs and affiliate links to products. The video serves general informational purposes and should not be substituted for medical advice from a qualified healthcare professional.

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Learning How to Build Meals to Reverse Insulin Resistance and Prediabetes with a 4-Step Template

It can be overwhelming to know what to eat if you’re dealing with insulin resistance or prediabetes. But don’t worry; Health Coach Kait is here to help with a 4 step meal-building template to help you reverse these conditions. Let’s look at each step and how it can benefit you.

Step 1: Include Low Glycemic Vegetables

Low-glycemic vegetables are your best friends when managing insulin resistance and prediabetes. These include leafy greens, broccoli, cauliflower, asparagus, and zucchini. These vegetables are full of fiber, which helps slow down the digestion and absorption of carbohydrates, preventing spikes in blood sugar.

Step 2: Add Quality Protein

Next, you want to add some quality protein to your meal. This can include chicken, fish, grass-fed beef, or plant-based options like tofu or tempeh. Protein helps slow down the digestion and absorption of carbohydrates, which helps prevent blood sugar spikes. Protein is also essential for building and repairing tissues and helps keep you full and satisfied after your meal.

Step 3: Include Healthy Fats

Healthy fats are an essential part of any balanced and nutritious meal. Healthy fats reduce inflammation, support brain health, and regulate hormones. Good sources of healthy fats include olive oil, avocado, nuts, seeds, and fatty fish like salmon.

Step 4: Choose Low Glycemic Carbohydrates

Finally, you want to choose some low-glycemic carbohydrates to include in your meal. These can consist of sweet potatoes, quinoa, lentils, black beans, or berries. These foods are rich in complex carbohydrates, broken down more slowly in the body, and do not cause blood sugar spikes.

Putting it All Together

Now that you know how to build a meal to reverse insulin resistance and prediabetes, let’s combine it with an example meal. Here’s what your plate might look like:

– 2 cups of mixed greens topped with 4 ounces of grilled chicken
– 1/2 cup of cooked quinoa
– 1/2 avocado sliced
– Handful of cherry tomatoes
– Drizzle of olive oil and balsamic vinegar

This meal includes low glycemic vegetables (mixed greens, cherry tomatoes), quality protein (grilled chicken), healthy fats (avocado, olive oil), and low glycemic carbohydrates (quinoa).

Final Thoughts

Reversing insulin resistance and prediabetes is possible, and it starts with what you eat. Use this 4 steps meal-building template to create balanced and healthy meals that can help you on your journey to better blood sugar control. And if you need more support, check out Health Coach Kait’s Insulin Resistance Masterclass, which includes a 7-day meal plan to guide your journey towards better health.

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Source Description
Learn how to build meals to reverse insulin resistance and prediabetes with this 4 step template! If you want more guidance and support reversing insulin resistance, you can check out my Insulin Resistance Masterclass, which includes a 7-day meal plan here: https://hckait.com/IRmasterclass 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘. ↓

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☆ 𝘾𝙊𝘼𝘾𝙃𝙄𝙉𝙂 ☆
Insulin Resistance Masterclass + Meal Plan
https://hckait.com/IRmasterclass

Other programs
https://hckait.com/coaching

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