If you don't already have one, can you do a video on the impact of exercise and diet on insulin resistance? I've been great about the diet part but need to get on the exercise part. I've heard that exercise can impact insulin usage too because muscle uses insulin more efficiently.
@@thelnepoet1 diet is the most important, but if you have more muscle then your body has more room to store glucose. I think I've talked about exercise in one of my IR videos... It might have been one of the ones on PCOS but it was applicable to anyone with IR 🙂
Really.... beans?? That’s the first I’ve ever heard about beans being bad for IR I’ve helped my mother for years and not one dietitian say anything about beans besides good things as long as you soak rinse and wash to start with. It kinda seamed like it was personal hmm..🤨 maybe..? just a little..?
I agree with everything you said except for beans. Dried beans can be soaked and cooked in a healthy way. I am totally surprised when you say beans has no nutrition in them! Beans and legumes are also told to be very good to regulate blood pressure and cholestrol as well.
They have very high carbohydrate content so they will spike your blood sugar. The nutritional value isn’t enough to compensate for that, plenty of other sources available.
They are low on the glycemic index and high in fiber. American Diabetes Association list them first among their "Diabetes Superstar Foods!" I suspect she doesn't like them so hasn't researched them.
Bread, Fruit Juice, Baked Goods like Pastries and Cakes, Vegetable Oils, Granola Bars, Dried Fruits, High Sugar Fruits like (Apples, Peaches, Pineapples), Pasta & Beans and Legumes
1. Bread 🥖 2. Juice 🥤 3. Baked goods such as cakes🧁 croissants 🥐 4. Vegetable oils such as corn, soy 5. Granola bars 6. Dried fruits such as apricot 7. High sugar fruits 8. Pasta 9. Beans
I actually did a 3 day rotation of 2 days no carbs and the third day I had one meal with bread or rice or pasta and I slowly lost 30 lbs in 6 months. I like this approach as I can still eat without complete withdrawal. I also exercised 3 times a weeks, light activities so its overall a healthier lifestyle. This week I try the apple cider vinegar and no bread.
I like this approach. I might give it a go. The thing I hate the most about low carb/keto diets is in fact the crash that happens around the 3rd to 4th days into it. I also hate eggs and too much cheese, red meat irritates my bowel. Thanks for sharing this is giving me a good work around!
@@proveit3836 I didn't cut down on the amount of food, only because I didn't eat that much to begin with. However with eating clean keto food choices are much healthier therefore reducing a calorie intake on its own...
There are soooo many foods you can eat! Meat, fish, eggs, non-starchy vegetables, low sugar fruits, nuts, seeds, etc. I list a bunch in this video th-cam.com/video/u55730Bh3-c/w-d-xo.html
One good tip I heard and that I've started using is to shop mostly in the perimeter areas of the supermarket, and avoid the middle aisles. The perimeter aisles usually contain vegetables, meats, fish, deli sections, dairy cases, and not the processed foods in the center aisles. (Watch out for the baked goods sections, though, which supermarkets have a habit of putting right at the doorway, along one wall of the perimeters of supermarkets to tempt you as soon as you walk in the door.) Another tip that has been helping me to eat better is to prepare one big pot of something, a stew or soup usually, the night before and eat that the rest of the day. This gives me more time to prepare the fresh vegetables, which I wouldn't ordinarily have time to do if preparing three separate meals per day. If I have some left over, I freeze that for another day. I got this idea from my grandmother, who had five children to raise by herself during the Depression after she was abandoned by her husband. It is cheaper to have a big pot of something to eat for the day. And I think that the idea of preparing all these separate meals in the same day is mostly marketing ploy by the supermarket industry to get people to spend more money. Some people say that eating the same thing all day doesn't give you enough nutrition. But today I steamed some julienne cut carrots, bell peppers, zucchini, and sugar sliced bok choy. Also used 1/2 cup of the dreaded jasmine rice (high carb) but combined with 1/2 cup of riced cauliflower. And, on top of that, some chicken tenders, slow cooked in a crock pot with minced celery and onion in ghee, and some garlic and herbs. Also some chopped, spinach. So I put it all on a plate, the spinach, topped with the steamed vegetables, and the slow cooked chicken tenders. I added the fat from cooking the chicken and the celery/onions from cooking the chicken tenders to the cooked rice and riced cauliflower mixture. Topped this all with the slow cooked chicken and some chipotle flavored ranch salad dressing. So how can I go wrong eating that three times in one day because I'll come up with something entirely different for tomorrow. Soups and Stews are especially good for this formula of cooking for the day. My new favorite recipe: Italian Wedding Soup. I can certainly survive all day on that.
Guess what is on outside aisle at a store in Topeka .Ice cream ,cake and doughnuts HA HA BUT the fresh fruits and vegetables are near the front and meats and fish in the back.I eat lots of fresh vegetables.I don’t like store bought cake or cookies or other stuff because it has very little flavor..The store is carrying good organic vegetables and fruit.at affordable prices.It is a great store.
I’ve been Keto, OMAD and calorie restriction since Christmas 2020. I’ve gone from 335 lbs to 211. Blood sugar went from 200s to mid 70s. Low carb, moderate protein and high fat defiantly works for me.
@@Swiftiebooklover7 I believe I was eating about 100 g of fat. What I did was input EVERYTHING I ate into my fitness pal. I’d actually do it the night before. I then calculated to make sure about 75% of my calories came from fat. It was pretty easy to reach because I ate a lot of ground beef and macadamia nuts. There were days when I ate more fat, days I ate less while upping my protein. Hope that helps!
Beans rank low on the Glycemic Index and were recommended to me by my doctor. Not sure where this TH-camr got her information, on that point, but you can Google the Glycemic Index and see what foods are low GI.
Yes, also very easy to snack throughout the day when eating a plant-based diet as I used to be constantly hungry... also got anemia due to this which makes me more tired + makes me want to snack for sugar to have some sort of energy... a vicious circle
IF and OMAD has reduced my A1C from 5.9 (pre-diabetic) to 5.4 (normal) and has decreased my triglycerides by more than 100 points (now in the normal range). KETO is the best thing I have done for myself. Oh, and by the way, I’ve also lost 30 lbs in 3 months. Yay for me!
Thank you. Found this very helpful video. Vegetarian who became diabetic from consuming too many fruits, nuts, grains, beans. Now eat protein in meat in 2 to 4 ounce portions to stay alive. Vegetarian for 45 years with disastrous results. Didn't understand the sugar dangers in juice and fruit and starch and grains. Doctors never took the time to educate. Many Doctors themselves struggle with weight and diet issues. Also was relatively thin most of my life. Problems manifested after fifty years of age. Sugar and starch was more dangerous than animal products. Who knew? I like to think I have always been aware of healthy food. Stay away from eating away from home in social situations, throw away classic cookbooks and recipes. Do not give food gifts. Find other gifts for children and husband other than candy. Do not let family members make you feel guilty when you don't eat their food. ie mother, mother in law, father in law, relatives at the holidays. Do not use food to socialize or expressively show love to other family members. Society expects this. Resist using food or cooking to show love. Eat to live dont live to eat. Use your thought to make you healthier.
Subscribed today as a 70 yr old male type 2 diabetic for 10 yrs. Started the low carb diet 10 yrs ago and dropped 25 lbs. Never found a better source of information than what you have presented here.
I want to thank you for the work you are doing. There are many people like myself who are struggling with this and I appreciate your videos so thank you.
Small tweaks have made a lasting difference with time. Replacing chips with Triscuits, then replacing Triscuits with carrots or cucumbers. Understanding WHY I need certain items has helped me control myself 90 percent of the time.
I'm a diet controlled type 2 diabetic, no medications for my diabetes and no complications. Upon diagnosis, I changed my diet and in 4 months dropped my A1C from 7.4% to 4.9%. 3 yrs out now, my A1C is 4.5% and I'm in the best physical health that I've been in a long time. I wish more doctors would get on board and tell diabetics what you're saying here. I stopped eating breads, pastas, potatoes, high carb veggies and fruits, refined sugars, rice, beans. I eat proteins, lower carb veggies, berries (lower in sugar, higher in antioxidants), nuts, and my "cheat" item 85% or higher dark chocolate. I drink seltzer water to have something instead of plain water and the occasional diet soda. I will have a single bite of a sweet once in awhile. It's enough to make me feel like I'm not missing out but not enough to significantly impact my bsl. I do get a "carb" headache from doing it. I don't do the keto diet but I do use recipes from that diet since they're usually within my diet's parameters. However, I am not trying to be in ketosis. That's your body in starvation mode and I don't understand why anyone would think it's healthy. Thank you for sharing this important information! I can't wait to check out your other videos.
@@nadinedupontiac5680 I'm bad - I haven't really gotten into the exercise part but I'm going to try to this year. First, breakfast isn't traditional "breakfast foods." Your body doesn't care about food traditions. It just wants fuel when you wake up so anything that you eat on your low carb diet is good for breakfast. I'll have leftovers from the night before if I'm going to be leaving for work early. Meal ideas: Tuna salad - tuna, mayo, lettuce, a little chopped onion if you like that, chopped celery. Sometimes I'll chop up some dill pickles to put in it. (Chicken salad, just replace tuna with chicken. Egg salad, same idea except no dill pickles and I'll use a little paprika in it.) Hamburger salad (as my kids called it): browned hamburger, lettuce, tomato, dill pickles, mayo, mustard, shredded cheese (basically a cheeseburger without the ketchup and bun) A meat (beef, pork, chicken, fish, shellfish, whatever you like) and some low carb vegetables. Scrambled eggs with cheese, mushrooms onion, peppers or cook like an omelet if you prefer. I saute the veggies first so they're cooked. Small sweet or hot peppers, cream cheese, shredded cheese. Slice the peppers in half, remove the seeds and core, fill with a little cream cheese, cover with shredded cheese, bake in the oven until peppers are soft, cheese is melted and a little brown. Fathead Pizza (look up the recipe) Brown hamburger, drain grease, add in no sugar added tomato sauce, chopped onions, peppers, mushrooms, zucchini, summer squash, Italian seasoning and garlic or chili seasoning. Add cheese on top when serving if desired. Salad - lettuce, spinach (optional), cucumber, tomato, olives, oil & vinegar with or without garlic and herbs (like Italian seasoning or other seasoning you like) and a protein (hard boiled eggs, grilled chicken or steak) Snacks: olives, dill pickles, hard boiled egg, cheese slices with some turkey lunch meat (no honey roasted), nuts, seeds, small amount of blueberries, raspberries, strawberries or blackberries. I just get creative with low carb ingredients, herbs and spices and make whatever sounds good at the time. To find out what vegetables are low carb just do an internet search for lists. Keto and low carb recipes are out there too. I am not trying to be in ketosis though so I just use keto recipes occasionally if it sounds like it'll taste good because they fall into the low carb category. If you're considering doing the keto diet my suggestion is do your research and talk with your doctor. Personally, I will never do the keto diet because I agree with my doctor and feel that it's unhealthy.
Much relief after going through this stuff th-cam.com/users/postUgkx-ip-9JdKgYMhubLnEjt3OXJkFyS4D2Jd Stress no doubt affects my blood sugar levels. Taking a walk usually helps bring them down. Eating sweets is not my favorite, but if i take a large portion of them, my blood sugar level rises high. I think it's the high concentration of the glucose flowing into the bloodstream all at once. This is a lesson worth taking note of. This is a great material to learn from.
The most important thing isexercise which is rarely discussed in videos like this - diet helps the best for people who are in a severe state of insulin resistance, but exercise is the most effective combined with diet. Exercise willl allow one to eat carbs in moderation without withdrawal. Also - for people like myself who do weight train you need carbs for energy and to build muscle mass. Listening to videos like this will have people thinking they can't eat anything. Make exercise and weight training a lifestyle - along with maintain a healthy bodyfat %. This will do more overall health than anything combined with a healthy diet. A big fan of the right foods but I am bigger fan of making the body stronger, building muscle and making exercise a lifestyle. This will reverse not only insulin resistance, but a lot of other issues as well. Also fasting is very powerful as well and I recommend this a few times a month. I usually try to make my last meal around 7pm and I don't eat again until 1030-11am the next day. Depends on my training.
I am Type 2 diabetic. I eliminated sugar, bread, pasta, potatos and rice except once in a while. I have more " cheat" days than I care to admit but I managed to lose 30 lbs in 6 months and lowered my A1c from 7.9 to 5.4. I have been stuck for about 6 weeks now so am focusing on mostly carnivore and IF with veggies a few times a week.
Thank you so much for all your videos! They're really helping me cope with my insulin resistance and understanding what's going on in my body. I cut off all the items you're talking about a bit over two weeks ago and my body is already changing and somehow deflating!
You are so delightful. And yes, I have, on more than one occasion, followed the very same approach as the one you're advocating, with complete success. The trick is to not think that once you achieve the desired result that it's ok to again eat as you had before. Just stick to the program and live.
Hi! Just wanted to say this info is great! I was diagnosed with T2Diabetes about 6 months ago and I have been obsessing over this information for 6 months and in this video I still learned something new! Also, it is so sad that dietitians these days tell diabetics to, for one, not eat a low carb diet and, for 2, combine your protein with your carb to give, already insulin resistant people, the max insulin spike when they eat their protein!
I did it in small steps, slowly, no food were off limits. I never like sugary foods and when I tried to limit carbs too much, I craved sugar. So i cut carbs to 270 gr then after month to 240 gr then to 220gr then 210. No foods were forbidden. My cousin eats a lot of candy bars and chips, so they are around the house. Lost 50 pounds in 8 month. I am 5'11 and started at 250 pounds. Yesterday was 183 pounds. I tried not to weigh myself often like every 3 weeks just do measurements.
Thank you Kait! I was diagnosed with a fatty liver and I’ve been researching diets and your videos are so informative. I’ve been drinking smoothies loaded with fruits every day for two years and I had no idea how much it spiked insulin.
I was doing the thing..making fruit smoothies..loaded with fruits..i became pre diabetic..my A1C went from 5.6 to 5.9...i do low carb now..no more than 1 serving of fruit..and mostly berries...my A1c is back in normal range(5.6)....
I have to admit I do not miss beans, potatoes, or other starchy veg. Growing up in an Italian family in a New York Italian neighborhood, we could get the best Italian bread from the local bakers and fresh pasta too. Bread and pasta were very difficult to give up, at first. However, I do find that, properly prepared, the konjac noodles are a good pasta substitute. I discovered a local bakery who specializes in keto-friendly products. They make a bread with only 1 g net carb from flax and chia seeds. I do buy it on occasion, but it is a bit prohibitive because it's $10 a loaf. That bread and the konjac noodles make me miss the bread and pasta much less. Another great video, thank you Kait.
@Falhawk73 Many beans contain anti-nutrients. I suppose it depends on how you react to them. Unfortunately for me, beans, except sting and wax, spike my blood sugar levels.
@Falhawk73 come off it! Just because you love ur beans then you trying to defend them for every one 😏 keep the anti nutrients demons to urself for now!!
@Falhawk73 but these people with insulin issues have other issues with their gut and thyroid so they will need to reduce fibre and anti nutrients from some legumes for a while not for ever though but if ur ok with beans then why not eat it?
@Falhawk73 yeah normal people the one’s without insulin resistant issues right? So why push beans on everyone? legumes and grains even some vegetables and fruits are the main offenders here so just because ur good with ur insulin and u can eat beans or because ur Chinese or South American then u going to convince some from Britain or any where else with insulin resistant issues to eat them as well? I would recommend you to eat them since ur ok with them! In fact l would recommend you to eat a cake and high sugar foods aswel since ur body can handle them but leave those with insulin issues to avoid certain foods to heal! We don’t even need science or doctors to tell you that! Asia and all these countries have higher levels of people with insulin issues because of too much carbs and legumes! Go to Thailand and India see pair of fat men and women there with blood sugar issues
Potatoes were a hard ones for me because in my country (Poland 🇵🇱) these are like a father to our cuisine 😅 but I keep finding alternatives like cauliflower mash or zuckini pancakes 😊 Thank you Kait for another educational video! 🤗
Potatoes are not horrible...they have enough fibre in them that the starch dont so much at all...but on occasion only if u r trying to lose weight...a high amount of taters will cause fat but it wont cause the evil visceral fat
I've been on carnivore for 65 days now. Ill effects seem minimal. Perhaps I could have had more electroytes for energy but it's been good - no energy loss I was aware of. I have skin tags, esp, on my lip. That one has shrunk to minimal whereas it had been growing, leaking small amts of saliva and very annoying. It felt like it was growing. Now it feels like it's disappearing. Also lost about 10 pounds so far. I was told the tags were a sign of insulin resistance so I'm using my skin tags as a metric of whether the ins. resistance is improving. So far, so good. What's been missing is a well-rounded grocery list of what to eat Your vid has solved that - quite comprehensive. Thanks, Mike G
Hi Kait, the past 2 months I changed my eating habits due to a broken arm and pain and not able to cook a lot. I kept it simple with 2 servings of fish or seafood (not fried) one serving of meat or chicken, generally one egg per day and one small slice of good quality bread but not every day. Also half avocado , a palmful of blueberries and raspberries. Veg is a small serving of salad, or greens that are in season. Small amount of olive oil. One tea and one coffe per day and I eat only breakfast and lunch. After that only water if thirsty. It seems to suit me and I lost that desire for lots of bad carbs. I lost 8 kilos in 9 weeks and never felt hungry.. I didn’t follow any advice but just listened to what my body was saying to me. I gave away all canned goods, pasta and crisps and juices. It’s going well but I am thinking about when the winter comes and there is a desire for comfort foods and then what to do. I live in Greece . I also used to eat more fruit. Your video has been very helpful.
I have no idea if I was insulin resistant or not, though if I was, it wouldn't surprise me as I'd been an on/off vegetarian/PBHCLF for years. However, none of the foods listed in the video are a part of my diet now (fruit juice never was and pastry/baked goods were infrequent). Since I've been eating a ketocarnivore diet, I've been doing much better. I'm losing weight and noticing other positive changes, like less joint pain and no migraines in the last four months. One food, which wasn't on the list, that was the hardest to stop was rice. I used to make Thai dishes frequently (LOVE curries!) but you sort of need rice to go with those dishes. And no, teeny tiny pieces of cauliflower are not 'rice.'
Definitely dropped them all when I began Keto, it absolutely helped and quickly - when I had gestational diabetes the doctor told me that was why I was craving fruit juice like mad, my blood sugar was out of control!
Kait, can you do a video on macros needed to maintain exercise routine while on keto? I have just started the journey and I know I’m not fat adapted yet but want to still keep working out in some capacity
Thank you for the videos.... I'm what i call "I'M TAKING MY BODY BACK" changing my eating style.... The list of foods were of no help that the dietitian gave me. Well maybe 10% of it.... TODAY is my NEW DAY.... Good luck to everyone🙏🏾🙏🏾
I used beans as a primary protein source for economic reasons. 3 cups of beans was cheaper than 5 ounces of meat. That said, I am sure you could find one of the 200+ varieties that suits your taste. Growing up, we had a large garden. Beans were easy to grow and easy to preserve canned and dried.
Your videos help so much. I eat certain things and I feel so dizzy after, or one time my vision got extremely blurry. I went to the dr and they said, nope you’re fine. So thank you for these tips - you help summarize it so well. While I haven’t been “diagnosed” with anything, doesn’t help to follow these recommendations.
You have really elevate the standards of your videos. You give solid information, easy to take and practice that are life changing. Really hope that you have lots of clients because I believe in individual requirements. At the beginning of a health journey coaching is everything. God bless you and keep up the good job!!!
@@HealthCoachKait They are not kind words it's what I believe is the truth. I have studied hundreds of books about health, nutrition, sociology, endocrinology etc the last 2 decades. People seeing your chanel are skipping the hard part of studying and taking solid knowledge.
I'm alittle confused about beans not being insulin friendly. I have PCOS and my dietitian recommended them. I've done tons of research regarding beans being a good source of fiber and raise blood sugar slowly. I've also lost 25 pounds from eating beans along with other whole foods. Im alittle confused on that part, can you clarify that for me. Thanks so much for the info.
If you look at the Glycemic Index, beans are pretty low, and my Dr recommended them as well. Potatoes rank good for PCOS and were also doctor recommended. Not sure where she got her information from on those two points.
I am doing the Zoe glucose study challenge. Before checking my blood sugar after meals and comparing them I did not realize what an impact legumes had on my blood sugar. I have been trying to go vegan and I already know that grains aren't good for me. I am challenging several types of being processed foods currently. How much is supposed to be a lower glucose response food because it has that added but it's still too much. Everyone responds to food uniquely, I would suggest anyone who wants to know how they react to beans go ahead and buy a blood glucose monitor and lancets and try it out. Overall I sleep better and feel better on a vegetarian diet but I need to get onto one that is primarily green or low carb vegetables. I learned cauliflower and hemp seeds make a complete protein. I have access to good quality pastured eggs. I will keep on learning! Thank you for the video.
Many of the studies are valid. However lentils/pulses leading to insulin resistance? I generally follow up on diabetes related articles having parents who are diabetic. Any studies that point toward this? As far as I have read they are low in glycemic index and a good fibre source and there are many ways of preparing them to add taste without adding extra calories to them.
Yes I was curious about insulant resistant. So I punched it in the TH-cam you came up your video six best foods to end insulin resistance. Took those foods in that video and ate them for my lunch at work. I also did intermittent fasting like you suggested. I lost 37 pounds. Now with the holidays and back up a couple pounds. But I thought I better get back on track. Because I feel So much better!!! Thank you:)
Anytime you eat ... insulin is spiked.. even low-carb foods.. and low sugar and non-sugar foods. That's why it's important to limit your eating window. I eat only one time a day every 24 hours and low carb to control my insulin. Also, read the ingredients to what you buy... you’ll be surprised how much stuff has high fructose corn syrup. Edit: even artificial @4:35 sweetness spike insulin and sometimes more so than natural sugar and they are known to disrupt the good bacteria in mice guts. Stay away from all artificial sweeteners if possible... If not just limit their use. Everything spikes insulin. Except for water and some teas with no sugar. Fast more.
The Glycemic Index is important, but don't forget that when it comes to marginal foods there is a thing called Glycemic *Load.* Restrict your portions of the bad food when your options are limited..
Lawd!! This is just so overwhelming!! Thank you for helping to break it down into bite size pieces. But info varies from site to site. I heard that the fiber in the apple helps to cancel out the sugar, making it a good option for a snack or alongside your breakfast plate. And what about keto bread? Are there any breads that can be eaten 2 or 3 times a week? I always thought that beans were high in fiber. I thought beans were good for us. I worry all the time now about what to eat and what not to eat. The thought process alone has added to my daily stress. Right now I'm making smoothies for breakfast with avocado, Greek yogurt, strawberries, stevia and spinach or kale. It's filling and I "think" it's healthy. I plan to watch more of your previous videos in hopes of coming up with a better meal plan. Oh how I regret becoming a diabetic. I really do.
It does seem that there’s always debate on certain foods. I wouldn’t say any of these need to be given up entirely-just as everything else, moderation is key.
Started my weight-loss journey by avoiding sugar, bread, pasta, rice, & potatoes. Have done much “tweaking “ since then, but will never go back to these foods b/c I would rather be slender & healthy than to eat carbs.
Once you reverse your insulin resistance you can have some carbs, just not as much. I lost 30 pounds and reversed it and eat lower carb but still have oatmeal, some fruit and even, yes, whole grain piece of bread now and then and I don’t gain weight. Love your videos, they inspire me.
Hi , we’re you on insulin while eating a changed diet with out the carbs and eating the other favorable foods she mentioned.? Were you able to obtain reversing you insulin resistance, while on insulin shots.
@@DaisySun4 No I was not diabetic, just insulin resistant and had a hard time losing weight. You should watch her previous video about what insulin resistance is - simply put it is when your blood sugar remains high (from eating lots of carbs) and your pancreas keeps putting out insulin to try to get it down but your cells are resistant to it. It’s very interesting and life changing to learn about.
For the over 60 female. Exercise walk outdoors 40 min. per day + 15 min. treadmill 2x/day. Menu questions: Are organic Basmati rice & organic brown rice insulin resistant? Is it okay to eat a small pasta serving 1 x / week (natural made tomato sauce)? Is it okay to eat about 4 oz of chili (legumes) all vegetable, organic? 3x/week. These foods eaten in a diet with no bread or related baked foods, no high fructose or beverages, no snacks etc all the other "to avoid" recommendations. Apple cider vinegar with water consumed before meals. I enjoy these foods Plus about 8 oz of wine per week with meals. Meatless diet. Essentially vegetarian + fish. I'm about 10 lbs overweight / belly fat.
The best about a low carb diet is how different your taste buds become. I tried an out-of-season strawberry these days, which I know they are not very sweet, and it tasted like the sweetest thing in the world!
She is wrong, just plain wrong!!!! People have to get this through their head. Fasting, yes fasting is the best way to produce insulin sensitivity. You cannot eat your way to insulin sensitivity!!!!!!
@@HealthCoachKait why then do you number yourself with the medical "professionals" filling the largest buildings in each city of the US who give people the idea that they can eat their way to health if you know fasting works? Why isn't fasting 90 % of your content?
Not sure what you are going on about. If you have watched my video on the top foods for IR you would know that my number 1 food was "nothing" aka fasting th-cam.com/video/Nh3RrO93KqY/w-d-xo.html
Your a pretty smart young lady. I'm a type 2 diabetic and high carb foods are best to avoid. I don't take metformin because I choose to eat low carb. Although I'm not perfect I try to stay away from all high carbs. And your right it is what you do most the time. Even eating Omad or fasting a couple days a month. My go to fruit is avocado not sweet but much healthier than an orange. Good advise I hope they listen to you.
I went carnivore (beef, eggs and cheese) with 15 grams of carbs per day. I lost 45lbs in about 4 months. No more headaches, diarrhea, chronic heartburn, and no longer pre-diabetic. No more swollen joints and no more broken sleep.
This info gives a more fundamental understanding of body processes; this is a genuine help in diet maintenance. Advice without understanding doesn't work.
Hi Kait, well you have definitely inspired me to make some changes. You’ve highlighted some areas where I was completely lost or in the dark with. I’ve been a type 2 Diabetic for around 4 years and probably still in denial. I try to avoid carbs but still have they things I want, nail you aperitif drinks and snacks at the end of the day. I know, probably they worst. I think if I avoid bread, pasta and potatoes through the day its a good excuse to have the apero’s. The Metformin video was the one I started with and since then have watched 4 of your vids in a row. Metformin is my nightmare as I take 2 in the morning and 2 in the evening, I hate taking them as I believe I shouldn’t need to take any medication. In denial.... I’m going to make changes today and get off the Metformin. Thanks for your vids they really do inspire. Love and good health from Andrew in Stirling Scotland. Any links or advice would be appreciated. It’s time!!
If I were you I would do a lot of research on intermittent fasting. My brother in law was diabetic and 400 pounds. He started out with a program called whole 30 and lost at ton of weight. He started doing the 30 day program over and over. Then he wanted to find a less strict lifestyle. Something where he was eating healthy, but a bit easier. Then he discovered intermittent fasting. He now eats only after about 4 in the evening, but he is down to 160 pounds over the coarse of a couple years and is no longer diabetic.
I'm starting today as I have been having dizzy spells and I thought that I was eating healthily unfortunately I was eating and drinking a lot of carbs! Your videos have explained so much and I am so grateful. THANK YOU by the way can you mention wine and beer please aren't these high in sugars/carbs? Drinking even a small amount made me feel bad, so today I have turned a corner!!
I went carnivore and I feel great. Mental clarity and energy. It's like a limitless pill. Not to mention my bloodsugar is below 100 before, after, and even during a meal. I thought that I had dawn phenomenon, but now first thing in the am my bloodsugar is between 79-88. I love it!
I started eating more meat based and I’ve seen a significant change in my overall health. Skin issues calmed down, no sugar cravings, less body aches and lost a significant amount of weight. I’m enjoying.
I am Italian (we kinda eat only carbs 😅) , it has been very hard to me and it still hurts, but your videos are saving my life and the diet you suggests it is so helpful for health. My body has more energy and I noticed improvement during my menstrual period
My recommendation is to cut the carbs out by 2/3 and the rest is absolute magic as long as one does not lounge around all day every day. The problem is that Italian cuisine has been corrupted by the English speaking countries. In fact it's been assassinated esp. by Americans
omg I hope you don't think I'm a bot but basically for foods with a high glycaemic load, if you eat it with something of high fat and protein, the glycaemic load will be lowered. E.g. apples/carrots with almond butter or a small portion of spaghetti Bolognese with a low carb salad with a high fat dressing maybe oil or avocado based
Bread, potatoes, rice, chips and pasta are gone. Love beans and cut back on meat. Love Turkey, salmon, and some chicken. A little lamb is good, but expensive.
Yr videos are very motivating and real. I was diagnosed with type 2 diabetes Last year. I wish I would have known 10 years ago, what I researched after the diagnosis. Correlates with what you're saying. You also have more good information, which was new to me, e.g., that protein spikes insulin more to people who have insulin resistance and I'm assuming also diabetes. Thank you for yr good work. God bless you.
I appreciate your videos. For three months I have followed a low gi diet. Main goal is weight loss. I am not diabetic. I do have high bp (on medicine) and CAD. I have lost 14 lbs! I continue to eat sourdough bread and legumes, however, limited. I have given up sugar and white flour. I use glutamine powder when I have food cravings. Overall, this has been the best dieting experience of my life. I'm 72.
My doctor told me that my body has severe insulin resistance and i am pre-diabetic so i have started using blucon device over my freestyle libre sensor which helps me make conscious food choices , helps me track my activity levels and beeps alarms whenevr my levels go out of my set target range
Best list I have seen on TH-cam. Most people fudge on bread and allow whole wheat. You are brutally honest which is essential for people who are serious. I have type 2 diabetes which is insulin resistance on steroids - and I can confirm bread is horrible - all kinds. - really bad. My blood sugar spikes over 200 with bread. Fruit juice is good for reversing hypoglycemia; it has no place in a diet for a diabetic or someone trying to keep insulin low. Granola bars - really?? Are people really that stupid? The real purists will claim that nearly everything with a nutrition label is bad for you in some way. Fruits are, as my doctors say, "Nature's candy". Dried fruits are obviously the worst. My insulin response to protein is fairly robust, but it's not nearly as bad as carbs.
This week i started OMAD and it's stir fried cabbage with a few bell pepper slices. Dessert is plain pecans. I have T2 diabetes, insulin resistance, metabolic syndrome.... last chance go round food need at 65. Thank you so much for your videos. I hope the cabbage is low enough in carbs.
Great insights on which high insulin foods to avoid! This information is really helpful for those looking to reverse insulin resistance. Thank you for sharing!
Wow it’s the first time I leaned I can actually be healthier eating lard than grape seed oil?? What?? Lol I’m shook… I m so concerned about my oil now. I have PCOS plus insulin resistance.. My family have been cooking with corn oil, sunflower seed oil all my life
As a diabetic, type 2. I was aware of many of these things although I admit I wasn't taking it seriously until recently due to complications and high A1c results. Your video is very informative. My question is about beans as you didn't specify what kind. Are green beans one of the veggies on the okay list? Also, my doctor suggested beans(not green beans) as a healthy source of fiber. Any thoughts?
Ignore it, beans don't trigger insulin resistance. I'm currently monitoring my blood glucose levels after each meal and beans, lentils and legumes don't trigger a spike. What would trigger a spike is if the beans were in a sugary sauce.
I was up to 240lbs fixing to start wearing a womans size 24 and I went on The Makers Diet which is a Biblically based diet and it worked. I tried every diet out there at one point and they didn't work. The Makers Diet is pretty much like keto. I never weighed myself while on this diet because you sometimes hit a plateau and it takes a couple of weeks to cross it but then you start loosing again. I measured every part of my body and did weekly measurements to check my progress. In less than a year I lost sooo many inches off my body, I gained muscle mass and had so much energy it wasn't funny. I went from the women's size 24 down to a missies size 10. The mental fog was gone, my metabolism was working again, the body pain was gone, sleep was better and I didn't crave sugary foods anymore.
It really breaks my heart to find out the reason I can't get rid of fat on certain parts of my body. I am serious sugar junky, every year I tell myself I will eat better and stop consuming junk food only to lie to myself again. Now I have the knowledge to understand more. Thank you for sharing!!!
I feel so much better when eating clean . I keep my carbs at or below 20 net carbs a day and that's from veggies mostly and a bit from salad dressings. Thanks for all your info.
I bought avocado oil mainly for searing since it got a very high smoke point (271°C). I think it's good enough for high heat cooking. Please correct me if I am wrong.
1. Bread (all types) 2. Fruit Juice 3. Baked Goods 4. Vegetable Oils Canola, Corn, Soy bean, Sun Flower, So Flower...) 5. Granola Bars (look for bar rich in fat and fat, not carbs) 6. Dried Fruits 7. High Sugar Fruits 8. Pasta 9. Beans (She hates them)
Suspected I was insulin resistant after I was diagnosed with PCOS in 2019 & just got diagnosed with gestational diabetes at 6 months pregnant even though I try to eat well 90-95% of the time. I feel sick after eating too much sugar, so I try to avoid it most of the time. I was sick for a whole day after my 1 hour glucose test & sick for 2 days after my 3 hour test & was looking for a good guide to stay on track. Thank you for the videos, I'm watching them & it's shocking how part of the things I've been doing the doctor's say aren't healthy for me like cooking with butter 😳 I just keep hearing "exercise more, eat less" & It drives me crazy
I really don't think beans should be on this list. To quote experts: "Several clinical studies have shown that leguminous plants such as soybeans and pulses (dried beans, dried peas, chickpeas, lentils) are able to reduce insulin resistance and related type 2 diabetes parameters." (Clark et al., 2018). If you google beans and insulin resistance, you'll find so many sources saying beans are great for insulin resistance and diabetes.
And that graph that was showed in the video? It is from a 1989 study that states: "The results of the study indicate that the legumes are beneficial in reducing the post prandial hyperglycaemia in diabetic patients and also in improving the insuling secretory pattern." (Wisvanathan et al., 1989). Edit: it was 1989, not 1969. The only version that seems to be available is a partly unreadable scan.
I don’t know what to say about the beans..I don’t think it should be here. I’m insulin resistant and my doctor, my naturopath who discovered this and my dietician, they all said that beans are very good if they are low in sodium. And it’s coming from 3 different persons, so I don’t think they’re all stupid...
Thanks for this info. I am in the process of lowering my insulin. Dr put me on met Forman and I’m devastated. So I on a mission to reduce my intake of all the foods you just discussed.
NEW VIDEO with 40+ of the best insulin friendly foods 👉 th-cam.com/video/u55730Bh3-c/w-d-xo.html
If you don't already have one, can you do a video on the impact of exercise and diet on insulin resistance?
I've been great about the diet part but need to get on the exercise part. I've heard that exercise can impact insulin usage too because muscle uses insulin more efficiently.
@@thelnepoet1 diet is the most important, but if you have more muscle then your body has more room to store glucose. I think I've talked about exercise in one of my IR videos... It might have been one of the ones on PCOS but it was applicable to anyone with IR 🙂
Really.... beans?? That’s the first I’ve ever heard about beans being bad for IR I’ve helped my mother for years and not one dietitian say anything about beans besides good things as long as you soak rinse and wash to start with. It kinda seamed like it was personal hmm..🤨 maybe..? just a little..?
What about rice? The most eaten grain in the world, and you don't even mention it.
@@madero-jb5ri Don't eat it!
I agree with everything you said except for beans. Dried beans can be soaked and cooked in a healthy way. I am totally surprised when you say beans has no nutrition in them! Beans and legumes are also told to be very good to regulate blood pressure and cholestrol as well.
Thank you 🙏
They have very high carbohydrate content so they will spike your blood sugar. The nutritional value isn’t enough to compensate for that, plenty of other sources available.
Agree. I've massively reduced or eliminated the foods that she covered but I am not giving up on legumes.
Yes absolutely. Knowing that people in Blue Zones eat a diet full of legumes is enough for me
They are low on the glycemic index and high in fiber. American Diabetes Association list them first among their "Diabetes Superstar Foods!" I suspect she doesn't like them so hasn't researched them.
Bread, Fruit Juice, Baked Goods like Pastries and Cakes, Vegetable Oils, Granola Bars, Dried Fruits, High Sugar Fruits like (Apples, Peaches, Pineapples), Pasta & Beans and Legumes
Thanks mate.
Oatmeal
@@emh8861 Mmmmmmmmm. I find oatmeal more friendly than not.
Thank you for the shortcut. God bless you.
@Aman Bhardwaj Trust me. Research. ☺️
1. Bread 🥖
2. Juice 🥤
3. Baked goods such as cakes🧁 croissants 🥐
4. Vegetable oils such as corn, soy
5. Granola bars
6. Dried fruits such as apricot
7. High sugar fruits
8. Pasta
9. Beans
Sugar is not mentioned. So ,I can have as much sugar I want. Ha ha. 🤣👍
@@affcotdever5632 🤣🤣🤣🤣
@@affcotdever5632 that’s the worst of them all
Beans have high fiber, which is a great benefit
@@jeffreyjeziorski1480Black lentils are best as they are also high in protein and have proven anti-aging benefits
I actually did a 3 day rotation of 2 days no carbs and the third day I had one meal with bread or rice or pasta and I slowly lost 30 lbs in 6 months. I like this approach as I can still eat without complete withdrawal. I also exercised 3 times a weeks, light activities so its overall a healthier lifestyle. This week I try the apple cider vinegar and no bread.
That’s a good idea! I might have to try that
I like this approach. I might give it a go. The thing I hate the most about low carb/keto diets is in fact the crash that happens around the 3rd to 4th days into it. I also hate eggs and too much cheese, red meat irritates my bowel. Thanks for sharing this is giving me a good work around!
How do you miss carb?.. a lot of food do have carb...
They have keto bread and you can also make some with almond flour
I should tried this. I tend to struggle with any routine after the 3rd day. lol
Just eating no carbs, I lost 15 lbs in 6 weeks. I'm happy cause I can see my toes.
Okay. Cutting carbs. I need to lose my pandemic 19.
@@Rhaspun I hear you! 👂 LOL 😆
I've been doing keto since March 24th...20lbs down and counting.. I have PCOS... 5/29/21 Update: I got my period on my own, no meds!!!!!! 🥰 🥰 🥰 🥰
@@sadeyescreations1702 did you cut calories too or not
@@proveit3836 I didn't cut down on the amount of food, only because I didn't eat that much to begin with. However with eating clean keto food choices are much healthier therefore reducing a calorie intake on its own...
I'm following her suggestions. Now all I have is water and rocks. Sometimes a pine cone or 2. I've lost alot of weight.
There are soooo many foods you can eat! Meat, fish, eggs, non-starchy vegetables, low sugar fruits, nuts, seeds, etc. I list a bunch in this video th-cam.com/video/u55730Bh3-c/w-d-xo.html
😂😂😂😂
This comment is a joke (sarcasm) just dont take seriously 😆
@@joerig96 we are in in the joke
🤣
One good tip I heard and that I've started using is to shop mostly in the perimeter areas of the supermarket, and avoid the middle aisles. The perimeter aisles usually contain vegetables, meats, fish, deli sections, dairy cases, and not the processed foods in the center aisles. (Watch out for the baked goods sections, though, which supermarkets have a habit of putting right at the doorway, along one wall of the perimeters of supermarkets to tempt you as soon as you walk in the door.)
Another tip that has been helping me to eat better is to prepare one big pot of something, a stew or soup usually, the night before and eat that the rest of the day. This gives me more time to prepare the fresh vegetables, which I wouldn't ordinarily have time to do if preparing three separate meals per day. If I have some left over, I freeze that for another day. I got this idea from my grandmother, who had five children to raise by herself during the Depression after she was abandoned by her husband. It is cheaper to have a big pot of something to eat for the day. And I think that the idea of preparing all these separate meals in the same day is mostly marketing ploy by the supermarket industry to get people to spend more money.
Some people say that eating the same thing all day doesn't give you enough nutrition. But today I steamed some julienne cut carrots, bell peppers, zucchini, and sugar sliced bok choy. Also used 1/2 cup of the dreaded jasmine rice (high carb) but combined with 1/2 cup of riced cauliflower. And, on top of that, some chicken tenders, slow cooked in a crock pot with minced celery and onion in ghee, and some garlic and herbs. Also some chopped, spinach. So I put it all on a plate, the spinach, topped with the steamed vegetables, and the slow cooked chicken tenders. I added the fat from cooking the chicken and the celery/onions from cooking the chicken tenders to the cooked rice and riced cauliflower mixture. Topped this all with the slow cooked chicken and some chipotle flavored ranch salad dressing. So how can I go wrong eating that three times in one day because I'll come up with something entirely different for tomorrow. Soups and Stews are especially good for this formula of cooking for the day. My new favorite recipe: Italian Wedding Soup. I can certainly survive all day on that.
Guess what is on outside aisle at a store in Topeka .Ice cream ,cake and doughnuts HA HA
BUT the fresh fruits and vegetables are near the front and meats and fish in the back.I eat lots of fresh vegetables.I don’t like store bought cake or cookies or other stuff because it has very little flavor..The store is carrying good organic vegetables and fruit.at affordable prices.It is a great store.
You just made me hungry
This is so true
This is such a good idea! Thanks for the tip. I might try this! I LOVE soups hehe.
Fasting is the best for insulin resistance .
I’ve been Keto, OMAD and calorie restriction since Christmas 2020. I’ve gone from 335 lbs to 211. Blood sugar went from 200s to mid 70s. Low carb, moderate protein and high fat defiantly works for me.
excellent!!! keep at it
Congtatulations!🎉
When you say high fat, can you tell how many grams of fat are you taking in a day?
@@Swiftiebooklover7 I believe I was eating about 100 g of fat. What I did was input EVERYTHING I ate into my fitness pal. I’d actually do it the night before. I then calculated to make sure about 75% of my calories came from fat. It was pretty easy to reach because I ate a lot of ground beef and macadamia nuts. There were days when I ate more fat, days I ate less while upping my protein. Hope that helps!
Beans are the only foods I have problems avoiding, I love them. I have them about once a week prepared from dry beans. Everything else I'm 100%.
Beans rank low on the Glycemic Index and were recommended to me by my doctor. Not sure where this TH-camr got her information, on that point, but you can Google the Glycemic Index and see what foods are low GI.
She lost all credibility when she said beans TBH. Beans are phenomenal for gut health and they help avoid/cure cancer and other diseases/inflammation.
best thing i did to help was stop snacking and prioritize quality sleep. really easy to snack on whatever if you don't feel rested
🙌🙌
Yes, also very easy to snack throughout the day when eating a plant-based diet as I used to be constantly hungry... also got anemia due to this which makes me more tired + makes me want to snack for sugar to have some sort of energy... a vicious circle
This is interesting! I normally binge snack and then feel like crap. I have also suffered from anemia and my sleep is not great.
A glass of water and a sprig of parsley. Got it, thanks.
So true
🤣
Lol
😂 men i tell ya
bahahaha
IF and OMAD has reduced my A1C from 5.9 (pre-diabetic) to 5.4 (normal) and has decreased my triglycerides by more than 100 points (now in the normal range). KETO is the best thing I have done for myself. Oh, and by the way, I’ve also lost 30 lbs in 3 months. Yay for me!
That damn bread, rice and potatoes are like a drug to me
Lol
Me too.. 😭😭😭
Same
I feel your pain, lol
Facts.... I cut bread and potatoes out completely 30 days ago and limit my rice.
Thank you. Found this very helpful video. Vegetarian who became diabetic from consuming too many fruits, nuts, grains, beans. Now eat protein in meat in 2 to 4 ounce portions to stay alive. Vegetarian for 45 years with disastrous results. Didn't understand the sugar dangers in juice and fruit and starch and grains. Doctors never took the time to educate. Many Doctors themselves struggle with weight and diet issues. Also was relatively thin most of my life. Problems manifested after fifty years of age. Sugar and starch was more dangerous than animal products. Who knew? I like to think I have always been aware of healthy food. Stay away from eating away from home in social situations, throw away classic cookbooks and recipes. Do not give food gifts. Find other gifts for children and husband other than candy. Do not let family members make you feel guilty when you don't eat their food. ie mother, mother in law, father in law, relatives at the holidays. Do not use food to socialize or expressively show love to other family members. Society expects this. Resist using food or cooking to show love. Eat to live dont live to eat. Use your thought to make you healthier.
Subscribed today as a 70 yr old male type 2 diabetic for 10 yrs. Started the low carb diet 10 yrs ago and dropped 25 lbs. Never found a better source of information than what you have presented here.
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Cutting out most bread and other carbs have really helped. Thank you!
🙏🙏
Yes, but how could you leave with out it specially bread
@@abduhagos8516 can he live with it???
I want to thank you for the work you are doing. There are many people like myself who are struggling with this and I appreciate your videos so thank you.
You are very welcome!
Small tweaks have made a lasting difference with time. Replacing chips with Triscuits, then replacing Triscuits with carrots or cucumbers. Understanding WHY I need certain items has helped me control myself 90 percent of the time.
I'm a diet controlled type 2 diabetic, no medications for my diabetes and no complications. Upon diagnosis, I changed my diet and in 4 months dropped my A1C from 7.4% to 4.9%.
3 yrs out now, my A1C is 4.5% and I'm in the best physical health that I've been in a long time.
I wish more doctors would get on board and tell diabetics what you're saying here. I stopped eating breads, pastas, potatoes, high carb veggies and fruits, refined sugars, rice, beans.
I eat proteins, lower carb veggies, berries (lower in sugar, higher in antioxidants), nuts, and my "cheat" item 85% or higher dark chocolate. I drink seltzer water to have something instead of plain water and the occasional diet soda.
I will have a single bite of a sweet once in awhile. It's enough to make me feel like I'm not missing out but not enough to significantly impact my bsl. I do get a "carb" headache from doing it.
I don't do the keto diet but I do use recipes from that diet since they're usually within my diet's parameters. However, I am not trying to be in ketosis. That's your body in starvation mode and I don't understand why anyone would think it's healthy.
Thank you for sharing this important information! I can't wait to check out your other videos.
Could you please share more about your diet menue? And do you exercice everyday? If you do how many minutes?
@@nadinedupontiac5680 I'm bad - I haven't really gotten into the exercise part but I'm going to try to this year.
First, breakfast isn't traditional "breakfast foods." Your body doesn't care about food traditions. It just wants fuel when you wake up so anything that you eat on your low carb diet is good for breakfast. I'll have leftovers from the night before if I'm going to be leaving for work early.
Meal ideas:
Tuna salad - tuna, mayo, lettuce, a little chopped onion if you like that, chopped celery. Sometimes I'll chop up some dill pickles to put in it. (Chicken salad, just replace tuna with chicken. Egg salad, same idea except no dill pickles and I'll use a little paprika in it.)
Hamburger salad (as my kids called it): browned hamburger, lettuce, tomato, dill pickles, mayo, mustard, shredded cheese (basically a cheeseburger without the ketchup and bun)
A meat (beef, pork, chicken, fish, shellfish, whatever you like) and some low carb vegetables.
Scrambled eggs with cheese, mushrooms onion, peppers or cook like an omelet if you prefer. I saute the veggies first so they're cooked.
Small sweet or hot peppers, cream cheese, shredded cheese. Slice the peppers in half, remove the seeds and core, fill with a little cream cheese, cover with shredded cheese, bake in the oven until peppers are soft, cheese is melted and a little brown.
Fathead Pizza (look up the recipe)
Brown hamburger, drain grease, add in no sugar added tomato sauce, chopped onions, peppers, mushrooms, zucchini, summer squash, Italian seasoning and garlic or chili seasoning. Add cheese on top when serving if desired.
Salad - lettuce, spinach (optional), cucumber, tomato, olives, oil & vinegar with or without garlic and herbs (like Italian seasoning or other seasoning you like) and a protein (hard boiled eggs, grilled chicken or steak)
Snacks: olives, dill pickles, hard boiled egg, cheese slices with some turkey lunch meat (no honey roasted), nuts, seeds, small amount of blueberries, raspberries, strawberries or blackberries.
I just get creative with low carb ingredients, herbs and spices and make whatever sounds good at the time.
To find out what vegetables are low carb just do an internet search for lists. Keto and low carb recipes are out there too. I am not trying to be in ketosis though so I just use keto recipes occasionally if it sounds like it'll taste good because they fall into the low carb category.
If you're considering doing the keto diet my suggestion is do your research and talk with your doctor.
Personally, I will never do the keto diet because I agree with my doctor and feel that it's unhealthy.
Much relief after going through this stuff th-cam.com/users/postUgkx-ip-9JdKgYMhubLnEjt3OXJkFyS4D2Jd Stress no doubt affects my blood sugar levels. Taking a walk usually helps bring them down. Eating sweets is not my favorite, but if i take a large portion of them, my blood sugar level rises high. I think it's the high concentration of the glucose flowing into the bloodstream all at once. This is a lesson worth taking note of. This is a great material to learn from.
The most important thing isexercise which is rarely discussed in videos like this - diet helps the best for people who are in a severe state of insulin resistance, but exercise is the most effective combined with diet. Exercise willl allow one to eat carbs in moderation without withdrawal. Also - for people like myself who do weight train you need carbs for energy and to build muscle mass. Listening to videos like this will have people thinking they can't eat anything. Make exercise and weight training a lifestyle - along with maintain a healthy bodyfat %. This will do more overall health than anything combined with a healthy diet. A big fan of the right foods but I am bigger fan of making the body stronger, building muscle and making exercise a lifestyle. This will reverse not only insulin resistance, but a lot of other issues as well. Also fasting is very powerful as well and I recommend this a few times a month. I usually try to make my last meal around 7pm and I don't eat again until 1030-11am the next day. Depends on my training.
I like all that advice except I get to work at 7 AM and I try to eat no later than 8:45.
I am Type 2 diabetic. I eliminated sugar, bread, pasta, potatos and rice except once in a while. I have more " cheat" days than I care to admit but I managed to lose 30 lbs in 6 months and lowered my A1c from 7.9 to 5.4. I have been stuck for about 6 weeks now so am focusing on mostly carnivore and IF with veggies a few times a week.
Thank you so much for all your videos! They're really helping me cope with my insulin resistance and understanding what's going on in my body. I cut off all the items you're talking about a bit over two weeks ago and my body is already changing and somehow deflating!
I was recently diagnosed with PCOS and high triglycerides. It makes sense why I've never felt great after eating a slice of bread.
Yes, both PCOS and high trigs are directly related to insulin resistance th-cam.com/video/26_mLZbC23w/w-d-xo.html
White rice and unsprouted grains kill me.
I find that sprouted breads, sprouted oats and sprouted rice don’t bother me when I consume them.
@@rawminimalist9043 how bouts brown rice? Any vegetables that you can eat without problems? And the ones u can’t eat? Thanks
Just started protein and vegetable diet. No sugar in any thing I eat. I had pain in my joints. No more pain, stiffness. Now I have to stream him.
You are so delightful. And yes, I have, on more than one occasion, followed the very same approach as the one you're advocating, with complete success. The trick is to not think that once you achieve the desired result that it's ok to again eat as you had before. Just stick to the program and live.
Hi! Just wanted to say this info is great! I was diagnosed with T2Diabetes about 6 months ago and I have been obsessing over this information for 6 months and in this video I still learned something new! Also, it is so sad that dietitians these days tell diabetics to, for one, not eat a low carb diet and, for 2, combine your protein with your carb to give, already insulin resistant people, the max insulin spike when they eat their protein!
🙏🙏
I went to a nutritionist and I felt like I had experienced a watered down version of "Dr. Google". What a waste of time.
Because most doctors want to keep their patients sick, not cured and healthy. They are like snake oil salesman, totally fake!
I did it in small steps, slowly, no food were off limits. I never like sugary foods and when I tried to limit carbs too much, I craved sugar. So i cut carbs to 270 gr then after month to 240 gr then to 220gr then 210. No foods were forbidden.
My cousin eats a lot of candy bars and chips, so they are around the house.
Lost 50 pounds in 8 month.
I am 5'11 and started at 250 pounds. Yesterday was 183 pounds. I tried not to weigh myself often like every 3 weeks just do measurements.
Thank you Kait! I was diagnosed with a fatty liver and I’ve been researching diets and your videos are so informative. I’ve been drinking smoothies loaded with fruits every day for two years and I had no idea how much it spiked insulin.
Eating a moderate amount of fruit is ok for me, but smoothies may as well be candy bars.
I was doing the thing..making fruit smoothies..loaded with fruits..i became pre diabetic..my A1C went from 5.6 to 5.9...i do low carb now..no more than 1 serving of fruit..and mostly berries...my A1c is back in normal range(5.6)....
@@sandraisaacs2225are u still considered pre diabetic?
I have to admit I do not miss beans, potatoes, or other starchy veg. Growing up in an Italian family in a New York Italian neighborhood, we could get the best Italian bread from the local bakers and fresh pasta too. Bread and pasta were very difficult to give up, at first. However, I do find that, properly prepared, the konjac noodles are a good pasta substitute. I discovered a local bakery who specializes in keto-friendly products. They make a bread with only 1 g net carb from flax and chia seeds. I do buy it on occasion, but it is a bit prohibitive because it's $10 a loaf. That bread and the konjac noodles make me miss the bread and pasta much less. Another great video, thank you Kait.
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@Falhawk73 Many beans contain anti-nutrients. I suppose it depends on how you react to them. Unfortunately for me, beans, except sting and wax, spike my blood sugar levels.
@Falhawk73 come off it! Just because you love ur beans then you trying to defend them for every one 😏 keep the anti nutrients demons to urself for now!!
@Falhawk73 but these people with insulin issues have other issues with their gut and thyroid so they will need to reduce fibre and anti nutrients from some legumes for a while not for ever though but if ur ok with beans then why not eat it?
@Falhawk73 yeah normal people the one’s without insulin resistant issues right? So why push beans on everyone? legumes and grains even some vegetables and fruits are the main offenders here so just because ur good with ur insulin and u can eat beans or because ur Chinese or South American then u going to convince some from Britain or any where else with insulin resistant issues to eat them as well? I would recommend you to eat them since ur ok with them! In fact l would recommend you to eat a cake and high sugar foods aswel since ur body can handle them but leave those with insulin issues to avoid certain foods to heal! We don’t even need science or doctors to tell you that! Asia and all these countries have higher levels of people with insulin issues because of too much carbs and legumes! Go to Thailand and India see pair of fat men and women there with blood sugar issues
Potatoes were a hard ones for me because in my country (Poland 🇵🇱) these are like a father to our cuisine 😅 but I keep finding alternatives like cauliflower mash or zuckini pancakes 😊 Thank you Kait for another educational video! 🤗
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I'm from czech...i need bread and potatoes too....i have big trubl with food
Potatoes are not horrible...they have enough fibre in them that the starch dont so much at all...but on occasion only if u r trying to lose weight...a high amount of taters will cause fat but it wont cause the evil visceral fat
I've been on carnivore for 65 days now. Ill effects seem minimal. Perhaps I could have had more electroytes for energy but it's been good - no energy loss I was aware of. I have skin tags, esp, on my lip. That one has shrunk to minimal whereas it had been growing, leaking small amts of saliva and very annoying. It felt like it was growing. Now it feels like it's disappearing. Also lost about 10 pounds so far.
I was told the tags were a sign of insulin resistance so I'm using my skin tags as a metric of whether the ins. resistance is improving. So far, so good.
What's been missing is a well-rounded grocery list of what to eat Your vid has solved that - quite comprehensive. Thanks, Mike G
Hi Kait, the past 2 months I changed my eating habits due to a broken arm and pain and not able to cook a lot. I kept it simple with 2 servings of fish or seafood (not fried) one serving of meat or chicken, generally one egg per day and one small slice of good quality bread but not every day. Also half avocado , a palmful of blueberries and raspberries. Veg is a small serving of salad, or greens that are in season. Small amount of olive oil. One tea and one coffe per day and I eat only breakfast and lunch. After that only water if thirsty. It seems to suit me and I lost that desire for lots of bad carbs. I lost 8 kilos in 9 weeks and never felt hungry.. I didn’t follow any advice but just listened to what my body was saying to me. I gave away all canned goods, pasta and crisps and juices. It’s going well but I am thinking about when the winter comes and there is a desire for comfort foods and then what to do. I live in Greece . I also used to eat more fruit. Your video has been very helpful.
Have you taken any of these foods out of your diet and did it help with your insulin resistance?
Yes it help 👍
I have no idea if I was insulin resistant or not, though if I was, it wouldn't surprise me as I'd been an on/off vegetarian/PBHCLF for years. However, none of the foods listed in the video are a part of my diet now (fruit juice never was and pastry/baked goods were infrequent). Since I've been eating a ketocarnivore diet, I've been doing much better. I'm losing weight and noticing other positive changes, like less joint pain and no migraines in the last four months.
One food, which wasn't on the list, that was the hardest to stop was rice. I used to make Thai dishes frequently (LOVE curries!) but you sort of need rice to go with those dishes. And no, teeny tiny pieces of cauliflower are not 'rice.'
Definitely dropped them all when I began Keto, it absolutely helped and quickly - when I had gestational diabetes the doctor told me that was why I was craving fruit juice like mad, my blood sugar was out of control!
It's sooo hard to take cheese out :´(
Kait, can you do a video on macros needed to maintain exercise routine while on keto? I have just started the journey and I know I’m not fat adapted yet but want to still keep working out in some capacity
I have removed most of the items other than some seasonal fruits..have lost 20lbs will continue to work out..Thanks for posting this video.
Thank you for the videos.... I'm what i call "I'M TAKING MY BODY BACK" changing my eating style.... The list of foods were of no help that the dietitian gave me. Well maybe 10% of it.... TODAY is my NEW DAY.... Good luck to everyone🙏🏾🙏🏾
I used beans as a primary protein source for economic reasons. 3 cups of beans was cheaper than 5 ounces of meat. That said, I am sure you could find one of the 200+ varieties that suits your taste.
Growing up, we had a large garden. Beans were easy to grow and easy to preserve canned and dried.
Your videos help so much. I eat certain things and I feel so dizzy after, or one time my vision got extremely blurry. I went to the dr and they said, nope you’re fine. So thank you for these tips - you help summarize it so well. While I haven’t been “diagnosed” with anything, doesn’t help to follow these recommendations.
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For the vision, also look into massages for the eyes to estimulate blood flow 😉
You have really elevate the standards of your videos. You give solid information, easy to take and practice that are life changing. Really hope that you have lots of clients because I believe in individual requirements. At the beginning of a health journey coaching is everything. God bless you and keep up the good job!!!
Thank you for your kind words Renos! 🤗 Have a great weekend!
@@HealthCoachKait They are not kind words it's what I believe is the truth. I have studied hundreds of books about health, nutrition, sociology, endocrinology etc the last 2 decades. People seeing your chanel are skipping the hard part of studying and taking solid knowledge.
I'm alittle confused about beans not being insulin friendly. I have PCOS and my dietitian recommended them. I've done tons of research regarding beans being a good source of fiber and raise blood sugar slowly. I've also lost 25 pounds from eating beans along with other whole foods. Im alittle confused on that part, can you clarify that for me. Thanks so much for the info.
If you look at the Glycemic Index, beans are pretty low, and my Dr recommended them as well. Potatoes rank good for PCOS and were also doctor recommended. Not sure where she got her information from on those two points.
Beans are delicious,
I am doing the Zoe glucose study challenge. Before checking my blood sugar after meals and comparing them I did not realize what an impact legumes had on my blood sugar. I have been trying to go vegan and I already know that grains aren't good for me. I am challenging several types of being processed foods currently. How much is supposed to be a lower glucose response food because it has that added but it's still too much. Everyone responds to food uniquely, I would suggest anyone who wants to know how they react to beans go ahead and buy a blood glucose monitor and lancets and try it out. Overall I sleep better and feel better on a vegetarian diet but I need to get onto one that is primarily green or low carb vegetables. I learned cauliflower and hemp seeds make a complete protein. I have access to good quality pastured eggs. I will keep on learning! Thank you for the video.
It took me 3 months to get off carbs, but I’ve been low carb for three years. I’m a T1 LADA and was motivated, but going low carb was a blessing.
Doing low carb for 2 weeks (and upped my daily exercise) and have lost 7 lbs.
I'm a type 2 diabetic and have been doing the low carb thing for over a year and my A1C is now 5.6. Another big no no is rice.
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How long did it take to lower your A1C?
@@aad6734 About 6 months. My last test was 5.5
@@overthehill522 If you don't mind what was your A1C before low carb diet?
@@aad6734 It was 10.9
Many of the studies are valid. However lentils/pulses leading to insulin resistance? I generally follow up on diabetes related articles having parents who are diabetic. Any studies that point toward this? As far as I have read they are low in glycemic index and a good fibre source and there are many ways of preparing them to add taste without adding extra calories to them.
Yes, I think that this is a mistake
Thank you so much! I have been using your diet for months and it has changed my life! My doctors should have figured this out. Keep it up!
Yes I was curious about insulant resistant. So I punched it in the TH-cam you came up your video six best foods to end insulin resistance. Took those foods in that video and ate them for my lunch at work. I also did intermittent fasting like you suggested. I lost 37 pounds. Now with the holidays and back up a couple pounds. But I thought I better get back on track. Because I feel So much better!!! Thank you:)
Great information! Coach Kait, could you do a video on "How to determine if your insulin resistance is reversing." That would be awesome.
Good idea!
Not sure if you saw but I made this video! th-cam.com/video/_CJ65ZzWuBo/w-d-xo.html
@@HealthCoachKait Hello i have symptoms of insulin resistant can i eat egg everyday and do running and jogging? is egg are good for insulin resistant?
I thought I was eating good I guess I was wrong. I’m so glad I found your channel, you got my attention. Thank you
Anytime you eat ... insulin is spiked.. even low-carb foods.. and low sugar and non-sugar foods. That's why it's important to limit your eating window. I eat only one time a day every 24 hours and low carb to control my insulin. Also, read the ingredients to what you buy... you’ll be surprised how much stuff has high fructose corn syrup.
Edit: even artificial @4:35 sweetness spike insulin and sometimes more so than natural sugar and they are known to disrupt the good bacteria in mice guts. Stay away from all artificial sweeteners if possible... If not just limit their use.
Everything spikes insulin. Except for water and some teas with no sugar.
Fast more.
I've read complex scienc-y books but girl! You sum it up and keep it simple, thank you!
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The Glycemic Index is important, but don't forget that when it comes to marginal foods there is a thing called Glycemic *Load.* Restrict your portions of the bad food when your options are limited..
I cut all the foods that you mentioned out of my eating habits and it helped tremendously. Thanks for the help😀
Woohoo! 🙌🙌
Lawd!! This is just so overwhelming!! Thank you for helping to break it down into bite size pieces. But info varies from site to site. I heard that the fiber in the apple helps to cancel out the sugar, making it a good option for a snack or alongside your breakfast plate. And what about keto bread? Are there any breads that can be eaten 2 or 3 times a week? I always thought that beans were high in fiber. I thought beans were good for us. I worry all the time now about what to eat and what not to eat. The thought process alone has added to my daily stress. Right now I'm making smoothies for breakfast with avocado, Greek yogurt, strawberries, stevia and spinach or kale. It's filling and I "think" it's healthy.
I plan to watch more of your previous videos in hopes of coming up with a better meal plan. Oh how I regret becoming a diabetic. I really do.
It does seem that there’s always debate on certain foods. I wouldn’t say any of these need to be given up entirely-just as everything else, moderation is key.
Started my weight-loss journey by avoiding sugar, bread, pasta, rice, & potatoes. Have done much “tweaking “ since then, but will never go back to these foods b/c I would rather be slender & healthy than to eat carbs.
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Once you reverse your insulin resistance you can have some carbs, just not as much. I lost 30 pounds and reversed it and eat lower carb but still have oatmeal, some fruit and even, yes, whole grain piece of bread now and then and I don’t gain weight. Love your videos, they inspire me.
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Hi , we’re you on insulin while eating a changed diet with out the carbs and eating the other favorable foods she mentioned.? Were you able to obtain reversing you insulin resistance, while on insulin shots.
@@DaisySun4 No I was not diabetic, just insulin resistant and had a hard time losing weight. You should watch her previous video about what insulin resistance is - simply put it is when your blood sugar remains high (from eating lots of carbs) and your pancreas keeps putting out insulin to try to get it down but your cells are resistant to it. It’s very interesting and life changing to learn about.
For the over 60 female. Exercise walk outdoors 40 min. per day + 15 min. treadmill 2x/day. Menu questions: Are organic Basmati rice & organic brown rice insulin resistant? Is it okay to eat a small pasta serving 1 x / week (natural made tomato sauce)? Is it okay to eat about 4 oz of chili (legumes) all vegetable, organic? 3x/week. These foods eaten in a diet with no bread or related baked foods, no high fructose or beverages, no snacks etc all the other "to avoid" recommendations. Apple cider vinegar with water consumed before meals. I enjoy these foods Plus about 8 oz of wine per week with meals. Meatless diet. Essentially vegetarian + fish. I'm about 10 lbs overweight / belly fat.
Thank you
I've watched 4 your clips about insulin, insulin resistance and so on. Very grateful
I have less fog in my head
The best about a low carb diet is how different your taste buds become. I tried an out-of-season strawberry these days, which I know they are not very sweet, and it tasted like the sweetest thing in the world!
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I totally agree! 😉
Hell yes! My little bowl of berrys and greek yougert with a sprinkle of nuts is just the bestest dam desert. I crave it now over any surgery shite.
Very true
Best channel on Nutrition; plain and simple! I am a fan!
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She is wrong, just plain wrong!!!! People have to get this through their head. Fasting, yes fasting is the best way to produce insulin sensitivity. You cannot eat your way to insulin sensitivity!!!!!!
@@akbarshoed you have to eat at some point.
@@HealthCoachKait why then do you number yourself with the medical "professionals" filling the largest buildings in each city of the US who give people the idea that they can eat their way to health if you know fasting works? Why isn't fasting 90 % of your content?
Not sure what you are going on about. If you have watched my video on the top foods for IR you would know that my number 1 food was "nothing" aka fasting th-cam.com/video/Nh3RrO93KqY/w-d-xo.html
Your a pretty smart young lady. I'm a type 2 diabetic and high carb foods are best to avoid. I don't take metformin because I choose to eat low carb. Although I'm not perfect I try to stay away from all high carbs. And your right it is what you do most the time. Even eating Omad or fasting a couple days a month. My go to fruit is avocado not sweet but much healthier than an orange. Good advise I hope they listen to you.
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I went carnivore (beef, eggs and cheese) with 15 grams of carbs per day. I lost 45lbs in about 4 months. No more headaches, diarrhea, chronic heartburn, and no longer pre-diabetic. No more swollen joints and no more broken sleep.
This info gives a more fundamental understanding of body processes; this is a
genuine help in diet maintenance. Advice without understanding doesn't work.
Hi Kait, well you have definitely inspired me to make some changes. You’ve highlighted some areas where I was completely lost or in the dark with. I’ve been a type 2 Diabetic for around 4 years and probably still in denial. I try to avoid carbs but still have they things I want, nail you aperitif drinks and snacks at the end of the day. I know, probably they worst. I think if I avoid bread, pasta and potatoes through the day its a good excuse to have the apero’s. The Metformin video was the one I started with and since then have watched 4 of your vids in a row. Metformin is my nightmare as I take 2 in the morning and 2 in the evening, I hate taking them as I believe I shouldn’t need to take any medication. In denial.... I’m going to make changes today and get off the Metformin. Thanks for your vids they really do inspire. Love and good health from Andrew in Stirling Scotland. Any links or advice would be appreciated. It’s time!!
yr doctor is a drug pusher(but doesn't get arrested for it) Big pharma and big government are best friends
If I were you I would do a lot of research on intermittent fasting. My brother in law was diabetic and 400 pounds. He started out with a program called whole 30 and lost at ton of weight. He started doing the 30 day program over and over. Then he wanted to find a less strict lifestyle. Something where he was eating healthy, but a bit easier. Then he discovered intermittent fasting. He now eats only after about 4 in the evening, but he is down to 160 pounds over the coarse of a couple years and is no longer diabetic.
I have white skin and last year I noticed a "dirty patch" of skin on my toe which was my sign of insulin resistance. Thank you for sharing
I'm starting today as I have been having dizzy spells and I thought that I was eating healthily unfortunately I was eating and drinking a lot of carbs! Your videos have explained so much and I am so grateful. THANK YOU by the way can you mention wine and beer please aren't these high in sugars/carbs? Drinking even a small amount made me feel bad, so today I have turned a corner!!
Dry wine is low sugar. Beef can be low carb, but usually isn't. Carbs/sugar aside, alcohol does not provide us any physical benefit.
@@HealthCoachKait did you mean BEER CAN BE LOW CARB??
Haha yes
I went carnivore and I feel great. Mental clarity and energy. It's like a limitless pill. Not to mention my bloodsugar is below 100 before, after, and even during a meal. I thought that I had dawn phenomenon, but now first thing in the am my bloodsugar is between 79-88. I love it!
I started eating more meat based and I’ve seen a significant change in my overall health. Skin issues calmed down, no sugar cravings, less body aches and lost a significant amount of weight. I’m enjoying.
I am Italian (we kinda eat only carbs 😅) , it has been very hard to me and it still hurts, but your videos are saving my life and the diet you suggests it is so helpful for health. My body has more energy and I noticed improvement during my menstrual period
Do you eat carbs in Italy or North America?
My recommendation is to cut the carbs out by 2/3 and the rest is absolute magic as long as one does not lounge around all day every day. The problem is that Italian cuisine has been corrupted by the English speaking countries. In fact it's been assassinated esp. by Americans
you don't have to completely cut out carbs this video will explain so th-cam.com/video/CO5Qan4bcZM/w-d-xo.html
omg I hope you don't think I'm a bot but basically for foods with a high glycaemic load, if you eat it with something of high fat and protein, the glycaemic load will be lowered. E.g. apples/carrots with almond butter or a small portion of spaghetti Bolognese with a low carb salad with a high fat dressing maybe oil or avocado based
@@blessing303 thank you so much!! Sounds great and delicious
Love your work, Kait.
Thanks Annette! 🤗
Bread, potatoes, rice, chips and pasta are gone. Love beans and cut back on meat. Love Turkey, salmon, and some chicken. A little lamb is good, but expensive.
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Yes.
I went to Costco last week. The rack of lamb was > $3/pound cheaper than any of the steaks. You may want to compare prices where u live.
Yr videos are very motivating and real. I was diagnosed with type 2 diabetes Last year. I wish I would have known 10 years ago, what I researched after the diagnosis. Correlates with what you're saying. You also have more good information, which was new to me, e.g., that protein spikes insulin more to people who have insulin resistance and I'm assuming also diabetes. Thank you for yr good work. God bless you.
I appreciate your videos. For three months I have followed a low gi diet. Main goal is weight loss. I am not diabetic. I do have high bp (on medicine) and CAD. I have lost 14 lbs! I continue to eat sourdough bread and legumes, however, limited. I have given up sugar and white flour. I use glutamine powder when I have food cravings. Overall, this has been the best dieting experience of my life. I'm 72.
My doctor told me that my body has severe insulin resistance and i am pre-diabetic so i have started using blucon device over my freestyle libre sensor which helps me make conscious food choices , helps me track my activity levels and beeps alarms whenevr my levels go out of my set target range
Best list I have seen on TH-cam. Most people fudge on bread and allow whole wheat. You are brutally honest which is essential for people who are serious. I have type 2 diabetes which is insulin resistance on steroids - and I can confirm bread is horrible - all kinds. - really bad. My blood sugar spikes over 200 with bread.
Fruit juice is good for reversing hypoglycemia; it has no place in a diet for a diabetic or someone trying to keep insulin low. Granola bars - really?? Are people really that stupid? The real purists will claim that nearly everything with a nutrition label is bad for you in some way.
Fruits are, as my doctors say, "Nature's candy". Dried fruits are obviously the worst.
My insulin response to protein is fairly robust, but it's not nearly as bad as carbs.
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This week i started OMAD and it's stir fried cabbage with a few bell pepper slices. Dessert is plain pecans. I have T2 diabetes, insulin resistance, metabolic syndrome.... last chance go round food need at 65. Thank you so much for your videos. I hope the cabbage is low enough in carbs.
Cabbage is 👍
I hope that's not all you eat, get yourself some meat and eggs into your diet. Vegetables aren't as good as they're made up to be!
@@bowtiedreynard9167
I'm trying to cut or drastically lower protein because there is waaaaay too much protein in my urine.... that's waaaaay bad...
Great insights on which high insulin foods to avoid! This information is really helpful for those looking to reverse insulin resistance. Thank you for sharing!
Thank you for your advice. I’m trying to change my eating habits and your information is helpful.
Wow it’s the first time I leaned I can actually be healthier eating lard than grape seed oil?? What?? Lol I’m shook… I m so concerned about my oil now. I have PCOS plus insulin resistance.. My family have been cooking with corn oil, sunflower seed oil all my life
Girl, same!
As a diabetic, type 2. I was aware of many of these things although I admit I wasn't taking it seriously until recently due to complications and high A1c results.
Your video is very informative.
My question is about beans as you didn't specify what kind. Are green beans one of the veggies on the okay list?
Also, my doctor suggested beans(not green beans) as a healthy source of fiber. Any thoughts?
Some diabetics can eat a small portion of beans now and then. Best test your sugar after eating a small portion..Not everybody is the same.
I can eat beans and it not affect me maybe because it’s full of fiber and a slow carb
Not my beans!! No how could the beans betray me 😭
Bean are high in fiber. And do not raise insulin
I'm confused about the beans as well
@@collcollcreations then why can't we eat them??
Ignore it, beans don't trigger insulin resistance. I'm currently monitoring my blood glucose levels after each meal and beans, lentils and legumes don't trigger a spike. What would trigger a spike is if the beans were in a sugary sauce.
Some of her info is not correct. Beans are high in protein.
I was up to 240lbs fixing to start wearing a womans size 24 and I went on The Makers Diet which is a Biblically based diet and it worked. I tried every diet out there at one point and they didn't work.
The Makers Diet is pretty much like keto. I never weighed myself while on this diet because you sometimes hit a plateau and it takes a couple of weeks to cross it but then you start loosing again. I measured every part of my body and did weekly measurements to check my progress.
In less than a year I lost sooo many inches off my body, I gained muscle mass and had so much energy it wasn't funny.
I went from the women's size 24 down to a missies size 10.
The mental fog was gone, my metabolism was working again, the body pain was gone, sleep was better and I didn't crave sugary foods anymore.
It really breaks my heart to find out the reason I can't get rid of fat on certain parts of my body. I am serious sugar junky, every year I tell myself I will eat better and stop consuming junk food only to lie to myself again. Now I have the knowledge to understand more. Thank you for sharing!!!
I feel so much better when eating clean . I keep my carbs at or below 20 net carbs a day and that's from veggies mostly and a bit from salad dressings. Thanks for all your info.
Great video! Just found you yesterday and I love the way you present your info!
Thank you! 🤗
I bought avocado oil mainly for searing since it got a very high smoke point (271°C). I think it's good enough for high heat cooking. Please correct me if I am wrong.
Your skin glow shows that you follow your advices
1. Bread (all types)
2. Fruit Juice
3. Baked Goods
4. Vegetable Oils Canola, Corn, Soy bean, Sun Flower, So Flower...)
5. Granola Bars (look for bar rich in fat and fat, not carbs)
6. Dried Fruits
7. High Sugar Fruits
8. Pasta
9. Beans (She hates them)
Not me recognizing how much potatoes fried in vegetable oil I eat by going out. Knowledge is power.
I like people telling me to eat butter and lard. They taste amazing!
I eliminated bread, rice, potatoes 3 weeks later I lost 8 lbs and felt 50 percent stronger.
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My gosh, you are spot on and your presentation is fantastic.
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Suspected I was insulin resistant after I was diagnosed with PCOS in 2019 & just got diagnosed with gestational diabetes at 6 months pregnant even though I try to eat well 90-95% of the time. I feel sick after eating too much sugar, so I try to avoid it most of the time. I was sick for a whole day after my 1 hour glucose test & sick for 2 days after my 3 hour test & was looking for a good guide to stay on track. Thank you for the videos, I'm watching them & it's shocking how part of the things I've been doing the doctor's say aren't healthy for me like cooking with butter 😳 I just keep hearing "exercise more, eat less" & It drives me crazy
Yikes the bit about beans was a revelation for me. I always thought black beans were good for me.
Yes. I'm shocked. I love Beans 🙈
I really don't think beans should be on this list. To quote experts: "Several clinical studies have shown that leguminous plants such as soybeans and pulses (dried beans, dried peas, chickpeas, lentils) are able to reduce insulin resistance and related type 2 diabetes parameters." (Clark et al., 2018). If you google beans and insulin resistance, you'll find so many sources saying beans are great for insulin resistance and diabetes.
And that graph that was showed in the video? It is from a 1989 study that states: "The results of the study indicate that the legumes are beneficial in reducing the post prandial hyperglycaemia in diabetic patients and also in improving the insuling secretory pattern." (Wisvanathan et al., 1989).
Edit: it was 1989, not 1969. The only version that seems to be available is a partly unreadable scan.
She just doesn't want to get gas,
I don’t know what to say about the beans..I don’t think it should be here. I’m insulin resistant and my doctor, my naturopath who discovered this and my dietician, they all said that beans are very good if they are low in sodium. And it’s coming from 3 different persons, so I don’t think they’re all stupid...
Thanks for this info. I am in the process of lowering my insulin. Dr put me on met Forman and I’m devastated. So I on a mission to reduce my intake of all the foods you just discussed.
Avocado oil has a smoke point of 400 degrees Fahrenheit. It's perfect for cooking.
Excellent content. Really enjoyed the illustrations. Makes it easy to remember what to do.
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I don't know if someone has asked this but for the bread what about Chaffee? 1 egg 1/3 cheese,lil baking soda,3 tbs of chickpea flour?
I switched from potatoes to parsnips. Has made a big difference.
Even better if you switched to NON-starchy vegetables.
Starch converts to glucose in the blood.
@@marlenegold280 exactly! From a frying pan into the fire more like! Just keep the carbs away from ur gob!