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Insulin Resistance Diet Plan | Reverse Insulin Resistance

October 14, 2019


– What is an insulin resistance diet? I’m going to show you
exactly what you need to eat to reverse insulin
resistance and share my easy to follow insulin
resistance diet with you. (bright music) Insulin resistance means your cells are not allowing insulin in. Insulin escorts sugar in the
form of glucose into your cells but if your cell insulin
receptor is resistant to insulin, glucose can’t get in and your cells cannot make enough energy,
but it’s more than that. The insulin receptor not only
unlocks the glucose portal but also portals for
amino acids, fatty acids and water to get into your cells. So when you’re insulin resistant, your body is starving and dehydrated and insulin resistance
diet is one that helps your body become more
sensitive to insulin. And insulin resistance
diet is well balanced with moderate protein
and fat and low in carbs and insulin resistance diet includes lots of low-glycemic plant foods meaning those that do not raise your blood sugar. And insulin resistance
diet does not include sugar nor starchy carbs like bread, pasta, potatoes, rice and other grains. By cutting off the foods
that get into sugar quickly, you begin to train your body to use its stored sugar for energy. All of us have at least 400 calories or 100 grams worth of
sugar stored in our muscles and our liver but the rest of the sugar is stored in your white fat cells, usually right around your middle. At first, cutting out the
sugar and starchy foods from your diet is hard
because your body wants to hold on to the stored sugar. So you tend to crave sugar and starch but it will pass, you won’t starve. So what does a typical insulin
resistance diet look like? Well your breakfast can be
whole milk yogurt, unsweetened of course with maybe some
chopped nuts or eggs and veggies, a little avocado, maybe
even meat or cheese. Vegetarians can use protein alternatives if the carb count is less than 20 grams. You cannot skip breakfast, I
know that’s hard because most people with insulin resistance
aren’t hungry in the morning. After a few weeks on the
insulin resistance diet, you start waking up hungry
and that’s a good sign, your cells are becoming
more sensitive to insulin. Lunch needs to be the biggest meal, at least 40% of your total calories that you consume for the whole day. Lunch consists of one third protein, one third fat and one third veggies. You get all the low-glycemic
veggies you can eat like leafy greens,
summer squash, mushrooms, green beans, pea pods,
artichokes, eggplant, peppers, tomatoes, cucumbers, celery, asparagus, onions, broccoli,
cauliflower, Brussels sprouts. There’s actually a lot
of veggies you can eat. Just avoid winter squashes,
potatoes, yams and beans. You get protein in the form of meat, chicken, fish, nuts, seeds, tofu. You consume fat like olive oil, butter, nuts and seeds, avocado and coconut. Now remember, a gram of fat is more than twice the calories as
a gram of protein or carbs. So your plate has to have half the volume in fat compared to protein. Now what if you’re still
hungry after you eat or worse you crave sugar? Well that means your adrenal
glands are not making enough cortisol right
after you eat to release some stored sugar to
feed your hypothalamus until your body digests the
protein, fat and veggies. Like a lot of my patients you might have adrenal insufficiency along
with insulin resistance and it’s super common to have
sugar craving after you eat and especially in the late afternoon when you cortisol levels
naturally plummet. When my patients call me crying that they can’t stand the sugar cravings I know there hypothalamus
needs to be calmed down because it thinks they’re starving. So I came up with a recipe for what I call coco energy balls. A mix of raw coco, nut butter and coconut to eat right after a meal which
satisfies your hypothalamus. Your fat cells will
eventually let go of the sugar they’re holding and you won’t feel so hungry, plus you’ll have some down. If you want my recipe and my
full insulin resistance diet, then sign up for my free
Hormone Reboot Training. So what about dinner? Dinner is the smallest meal and it’s important to eat dinner early, at least three hours before you go to bed. Why, because after dusk your
metabolism naturally slows down any carbs you eat will be stored as fat. So absolutely no carbs after dark. Diner looks just like lunch but less food. It’s best for your metabolism to have a little more fat for dinner. So eat a handful of nuts or seeds, add it to your salads or stir-fry, drizzle some extra virgin olive oil all over everything and cooking with olive oil is the best way to preserve nutrients. Just don’t use high fat over 500 degrees but roasting saltines or
grilling with olive oil is a great way to get
the extra healthy fat your body needs to heal
insulin resistance. I’ll see you in the next video.

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11 Comments

  • Reply Deborah Maragopoulos FNP April 25, 2019 at 1:03 pm

    βœ”οΈ Download Your FREE Hormone Reboot Training: http://thehormonequeen.genesisgold.com/hrt-yt-v2/

  • Reply Ismail Abdul April 25, 2019 at 2:17 pm

    Doctor Deborah, is looking oh so good. That color mesh well with your complexion πŸ’ƒπŸ˜πŸ˜˜πŸ˜Ž

  • Reply Paul nmn April 25, 2019 at 2:42 pm

    Great info
    Don't struggle to be presentable
    You're very presentable.
    I'd rather hear you with a hangover.

  • Reply aussiejubes April 26, 2019 at 5:20 am

    Wow so vegans can go die in a hole according to this lol. Oh well.

  • Reply D. Davis April 26, 2019 at 10:55 pm

    Sounds great. Thanks.

  • Reply befreekb June 13, 2019 at 12:55 am

    Great info. So easy and great ideas. I've been watching IR videos. This is the best.

  • Reply Marlene Lopez July 4, 2019 at 12:37 am

    I find this confusing because other doctors recommend fasting to promote insulin sensitivity and she’s saying not to skip breakfast

  • Reply Pine Trees August 22, 2019 at 2:54 pm

    So no more sourdough toast with avocado for breakfast? :((

  • Reply Getting it Right August 26, 2019 at 8:02 pm

    I’ve looked and looked and I cannot find the recipe you’re talking about

  • Reply PrincessAmandaTV August 28, 2019 at 8:46 pm

    I'm glad you said that I can't skip breakfast bc I tried intermittent fasting and I usually starve until lunch.

  • Reply David Sanders October 14, 2019 at 12:30 am

    My blood sugar drops from insulin resistance. What should I eat if it drops uncomfortably low?

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