Insulin resistance is a major culprit behind many modern-day health problems, from belly fat and high blood pressure to pre-diabetes. But the good news is, it's not a one-way street! By making simple changes to your diet, you can actually reverse insulin resistance and reclaim your health.
Step 1: Prioritize Protein
Protein is the king of macronutrients, especially when it comes to insulin resistance. Aim for 30g of protein at every meal to keep you feeling satisfied and prevent unhealthy snacking. Animal protein sources like beef, chicken, and wild-caught salmon are best, thanks to their high bioavailability. Consider trying Butcher Crowd, an Australian business delivering grass-fed and sustainably sourced meats straight to your door.
Step 2: Choose the Right Cooking Oil
Ditch the vegetable oils and embrace healthy fats like ghee, butter, tallow, and coconut oil. These fats not only add flavor but also help regulate satiety and keep your energy levels stable. Olive and avocado oils are okay for low-temperature cooking, but avoid vegetable oils like canola, soybean, and corn oil, as they can worsen insulin resistance.
Step 3: Add Low-Carb Veggies and Fruits
Fill your plate with colorful vegetables and fruits that are naturally low in carbs. Broccoli, asparagus, mushrooms, cucumber, and lettuce are all excellent choices. Avocados, olives, berries, and coconut meat are great low-carb fruit options. Remember, the goal is to reduce your overall insulin load, so prioritize non-starchy vegetables and limit high-carb fruits.
Step 4: Don't Shy Away from Fat
Fat is your friend when it comes to managing insulin resistance. When you reduce carbs, your body turns to fat for energy. So, include healthy fats like olive oil, butter, avocado, and coconut milk in your meals. This will help your body burn stored fat for fuel and prevent your body from converting protein into glucose.
Bonus Tip: For extra guidance, check out Health Coach Kait's 7-Day Insulin Resistance Masterclass. This program provides a sample meal plan, shopping guides and access to a private Facebook group for support.
