I wouldn't mind trying kangaroo 😊 I like chicken, steak, lamb, eggs, salmon and pork. I like most cruciferous vegetables, but I hate cucumber 😫 I can't even stand the smell of it.. Thanks again for the video, Kait 😁
Thanks for this list, coach! I recently quit smoking (20 days in) and have started doing some light exercising every day. Nutrition is what I’m working on now. My Italian American self was eating way too many carbs and too much protein 😅❤
Coach Kait, your channel is very comprehensive and wholistic about insulin resistance and diabetes, extremely useful tip for those with metabolic challenges.
this is actually a very cool concept for a video it's nice to see you eat and live in the everyday life of the world aside from every body You are not like anyone and this is what makes you a special and exceptional person. I wish you a happy life and to everyone who reads my comment ❤️🥰💖😍😘🍓♥️🍓🥰
Thank you for the list! It's very discouraging going to the grocery store and realizing all of the things you can't eat, so it's better to have a list of things you can eat right there with you.
It definitely can be discouraging. When in doubt, anything that is a whole food is going to be better than something processed. And as far as processed foods go, the less ingredients, the better! But I hope the list makes shopping a bit easier 🤗
Your videos are not only good for those just starting a routine to lower insulin resistance, but also for those of us who have been doing it for some time. Making a list and checking it twice (Santa reference intentional) is also a good idea when just trying to stay on track. Thanks, Kait! 🙂
I adore the way you explain everything Thanks to you Kait I have been able to heal my hypothyroidism and insulin resistance 🙏♥️I listened to you from Mexico City and I truly appreciate your videos thanks again girl😘 God bless you
Right on about high fat. I put butter and heavy cream in my coffee, choose 80/20 or 73/27 ground beef. Maintaining my ideal weight is only a challenge in the sense of keeping it up, not losing.
Kait, I finally got my blood glucose down below 90 since the past week. 89, 85, 87, 89, 75, 85, 84. The past 2 days I ate white rice refrigerated 24 hours before eating. There was a day I totally cut high carb foods, mainly lean meat protein, cottage cheese and rasberries blueberry. That was the day I got fasting result 75. Plus I changed my sleep schedule a bit earlier. That really works and consistently below 90 for a week. Never happened for decades with my prediabetes. But I will not overdo the rice and any high carb foods. Just wanted to experiment 🥳. I have all the foods list you recommend and cook my own meals I finally found the right solution, fasting, eat right, exercise and sleep schedule . Happy to share with you.💕
Love this video about foods needed for IR. Talked about proteins and fats per meal. wondering when you throw in weight loss into the equation. How much would too much? Keep my body from just consuming intake fats and using my body's fat?
Hahaha I gave the chicken skin to stray cats in the neighborhood but I eat salmon skin, only sockeye salmon as they came from oceans not farm raised with tons chemicals. Thanks Kait for always there.
Thank you so much! I had never heard about protein impacting insulin like that before. I always do high protein, low fat and low carbs. I am very insulin resistant.
My pleasure! Do you notice any spikes in your blood sugar after your meals? Definately try upping the fat if you are or if you asre not seeing improvements to your insulin resistance ❤️
To be clear, 30g of protein is the macronutrient and not the weight of the food (some people confuse this 🤗). But to answer your question a good starting place is to match fat g for g. Someone with weight loss goals might need slightly less, and someone with high energy needs might need more!
Hi helpfull sharing coach Kat, just to confirm my Mom got high cholesterol and also a prediabetic (insulin resistance) is it safe for her to conssume fat from beef or chicken? Kindly enlighten, thank you
As an ethiopian I eat quite a lot of ethiopian food such as enjera made with teff, shouro ( chick peas spicy sauce) lentil sauce. Are these considered to be good to lower insulin resistance ? Just asking if you know ? Thx
How does this work with casein/whey allergy and gluten intolerance? Also can't eat some nightshades and mushrooms. I'm getting limited and having crashes around 60.
Thank you for your videos! I have been on keto since February, and I hit my weight loss goal of 60 pounds. My question is, now that I am slowly adding carbs in, does my protein goal and fat limit change as well? I am struggling with this question and I am hoping you can help. I did just order the keto mojo thing, so maybe that will help me?
Thanks for this. I must be very insulin resistant because I have had crashes with a meal of consisting just steak and mushrooms or snacks of just pork rinds, I was confused why I crashed after these. Once I add more fat to my meals and snacks (usually some cheese or high fat dressing, avocado, cream cheese etc) I'm ok but the fat makes me stall in my weight. It's very frustrating finding the balance. I try hard to avoid crashes because they feel so uncomfortable to me and even the next day I will feel fatigued and down in my mood, I usually have to fast a bit after it to get back to normal.
Just discover your channel. Great stuff, What percent fat vs protein would you recomend..Lets say your 30 gram protein per meal how many grams of fat you suggest combining with the protein.
Very good, pragmatic advice. One thing I would like to add is cook with spices (turmeric, cumin, coriander, etc.), and especially chilies, in some form. Chilies have been studied and shown to lower blood sugar better than almost anything. Anyway, traditional Indian cuisine has most of what you advocate (chicken, lamb, fat), plus the spices that I advocate. Your blood sugar will go to normal in no time. Most of all, avoid processed food. Real food only!
i made a mistke and buyed raisins 😭😭😭 idk what kind of dry snack to take w me to college 😭😭😭 i need to watch more of ur vids so i can get meal prep ideas 🤑🤑🤑
Hi Kaitlin, we Asians can’t eat a meal without rice or flour. Given this ingrained habit, is there any form or type of rice I can consume within a certain limit per day and any type of flour I can use to make chapatthis?
For flour you can use almond or coconut. Extra virgin cold pressed olive oil or avocado oil or ghee. If you want a rice substitute you can buy a cauliflower and blend it until it's a fine ground consistency - add pamesan cheese and an egg or two depending on how much cauliflower and what you want to use it for - as a rice bowl or for pizza crust. There is no white or brown or jasmine etc. rice that is healthy sadly 😔
Maybe I haven't done a good job searching through your videos, but is there a list for vegetarians? I always struggle with protein intake and end up eating a lot of carbs.
Your issue is unfortunately a common one ☹️ It is difficult to get enough protein, while also keeping carbs low, limiting aminal products. It can be done... but it's tough! czcams.com/video/uieivKzQ9no/video.html
You should start seeing results pretty quickly, maybe not weight loss right away if your metabolism has slowed down. This video will answer your question a bit more in depth ❤️ czcams.com/video/3I1WPLVgjgw/video.html
@@HealthCoachKait thank you for responding to my question. I had not checked my CZcams in days and just saw your response this morning. I was at the point of tears after I weighed and had once again gained a few ounces. I can't wait to watch the video link you sent and your other insulin resistance videos. I appreciate your knowledge, your channel, and the fact that you care about people and their health. Thank you!!
Your adorable. Thanks for the advice I hope I can get some kangaroo I have been wanting to hop on that.😂 . No really I want to try new kinds of meat. Thanks for all your great content.
It's extremely difficult to get enough protein AND keep carbs low while avoiding animal products. Which is why I am such an advocate for meat. czcams.com/video/uieivKzQ9no/video.html
What's your favourite food on this list? 🍳🍆🥒🥩🦘
Full fat yogurt i think
I wouldn't mind trying kangaroo 😊 I like chicken, steak, lamb, eggs, salmon and pork. I like most cruciferous vegetables, but I hate cucumber 😫 I can't even stand the smell of it.. Thanks again for the video, Kait 😁
You like absolutely everything on the list?! Not one food you don’t like??? 😂
Love most of everything in the list except kangaroo which have not tasted yet. ,😂😂
🦘 🦘 🦘 🦘
Here's a lovely dessert I tried... Strawberries with full fat cream, grated dark chocolate and chopped almonds.. Delicious 😋 😋
Stir in some chia seeds!
Fantastic video Kait! Thank you so much for putting together and providing a printable list. You are the best! 🥰
Excellent video Kait!
Thanks for this list, coach! I recently quit smoking (20 days in) and have started doing some light exercising every day. Nutrition is what I’m working on now. My Italian American self was eating way too many carbs and too much protein 😅❤
Coach Kait, your channel is very comprehensive and wholistic about insulin resistance and diabetes, extremely useful tip for those with metabolic challenges.
Downloaded! Thanks for the video Ms.Kait! It was hard finding fruits so this list was especially helpful, thank you for all your help💝!
🤗🤗
this is actually a very cool concept for a video it's nice to see you eat and live in the everyday life of the world aside from every body You are not like anyone and this is what makes you a special and exceptional person. I wish you a happy life and to everyone who reads my comment ❤️🥰💖😍😘🍓♥️🍓🥰
Thank you for your kind words! Wishing you all the best as well 🤗
Thanks for the list. Very handy
Fantastic Kait!! It’s a great framework and spot on👌 and how I have been successful. Totally agree with this approach. ❤
🤗🤗
Nice tips! Love the fruit and protein list
Thank you for the list! It's very discouraging going to the grocery store and realizing all of the things you can't eat, so it's better to have a list of things you can eat right there with you.
It definitely can be discouraging. When in doubt, anything that is a whole food is going to be better than something processed. And as far as processed foods go, the less ingredients, the better! But I hope the list makes shopping a bit easier 🤗
Your videos are not only good for those just starting a routine to lower insulin resistance, but also for those of us who have been doing it for some time. Making a list and checking it twice (Santa reference intentional) is also a good idea when just trying to stay on track. Thanks, Kait! 🙂
Thanks Marvin! I am so glad you still find my content helpful even though you have been working on your insulin resistance for awhile 🤗
I adore the way you explain everything
Thanks to you Kait I have been able to heal my hypothyroidism and insulin resistance 🙏♥️I listened to you from Mexico City and I truly appreciate your videos thanks again girl😘
God bless you
Amazing!!!! 👏 Hi from Australia!
Thank you for this very informative video. Do you think black rice is good to mix with the lists of your recommended foods?
You're AH-MAZ-ING!!! Thank you sooo much for all your videos. What a blessing you are!
😘😘
Right on about high fat. I put butter and heavy cream in my coffee, choose 80/20 or 73/27 ground beef. Maintaining my ideal weight is only a challenge in the sense of keeping it up, not losing.
Thank you. New to this. Diagnosed with PCOS. I know some basics but I really needed a grocery list lol.
❤️❤️
Great list, thank you! I did have to stop and look up capsocum... they are bell peppers in the US. :)
Kait, I finally got my blood glucose down below 90 since the past week. 89, 85, 87, 89, 75, 85, 84. The past 2 days I ate white rice refrigerated 24 hours before eating. There was a day I totally cut high carb foods, mainly lean meat protein, cottage cheese and rasberries blueberry. That was the day I got fasting result 75. Plus I changed my sleep schedule a bit earlier. That really works and consistently below 90 for a week. Never happened for decades with my prediabetes. But I will not overdo the rice and any high carb foods. Just wanted to experiment 🥳. I have all the foods list you recommend and cook my own meals I finally found the right solution, fasting, eat right, exercise and sleep schedule
. Happy to share with you.💕
Awesome results Mary! 👏 Sounds like you are killing it!!!!
Did rice get you at 75?
What’s rice? 😂
Love this video about foods needed for IR. Talked about proteins and fats per meal. wondering when you throw in weight loss into the equation. How much would too much? Keep my body from just consuming intake fats and using my body's fat?
Girl you’re glowing wth? 🌞🔥
another excellent show kait 🥰
I love you! You have helped me save my life! Iam forever grateful!!
Hi Kait, you’re looking fantastic, thanks for the food list.
Thank you 🤗
I have been dealing with insulin resistance for a long time, but finally got a diagnosis last December!
So thankful for your videos! ❤
❤️❤️
Thank you so much Kait!!!!!
Very Good Video, awesome job on the brake down of the lists 😉🥥☕👍
😁😁
Loving your videos! Eat a lot like this now
Kiwi and peaches are high in sugar...
Can use raspberries, star fruit etc
Potatoes also spike sugar
Mil Gracias lo explicas muy bien.
Hey beautiful lady 🤗🤗🤗.Long time no view (from my part lol) I love all the selections you put out.Thank you always for your knowledge.
Welcome back! 🤗
@@HealthCoachKait 🤗🤗🤗💕💕💕
Thank you once again for another informative video! Is SoWell available in Europe? 😊
Only US right now 😥
Your content is excellent concise and easy to understand 😊
So glad you think so John! That’s what I strive for 🤗
She don't confuse like others , do keto , extreme intermediate fastings , carnivore.
New here trying keto out Monday we shall see how it goes any tips highly appreciated
Marvellous list of food
Hey! Great video as always! Question for you. What is a good replacement for veggie oil that is used in recipes such as pancakes or waffles?
Ghee could be good? Or if you need liquid, avocado oil is fairly neutral in flavour!
Gr8 list, thx💯. In cali we just harvested our pomegranates. I have 1/4 cup w/4% fat cottage cheese😋
YUM that sounds so good! 😍
Thank you, and hello from Switzerland 🇨🇭
Great vid Kait!!
Can you please do a video on Hypoglycemia and eating options to mitigate / reverse. Thx G
Yes! On my list!
@@HealthCoachKait fantastic! Thank you (all I can find is the generic rubbish to eat sugar when sugar is too low🙄)
Hahaha I gave the chicken skin to stray cats in the neighborhood but I eat salmon skin, only sockeye salmon as they came from oceans not farm raised with tons chemicals.
Thanks Kait for always there.
Thank you so much! I had never heard about protein impacting insulin like that before. I always do high protein, low fat and low carbs. I am very insulin resistant.
My pleasure! Do you notice any spikes in your blood sugar after your meals? Definately try upping the fat if you are or if you asre not seeing improvements to your insulin resistance ❤️
I eat mostly things on your list Kait! I might need to branch out a bit to more of the 50 :-)
What else is on your list?!
"So Well" kit is not available in Canada but I got some good pointers. Will search some local private labs for same.
Ya, it's only US right now 😔 Hopefully they can expand to Canada at some point!
I enjoy your videos' thank you.
Thank You so much.
Great list thanks 🙏
🩷🩷
You are glowing!
Thank you! 🥰
Thank you for all the great info. How much fat should you add with 30g protein?
To be clear, 30g of protein is the macronutrient and not the weight of the food (some people confuse this 🤗). But to answer your question a good starting place is to match fat g for g. Someone with weight loss goals might need slightly less, and someone with high energy needs might need more!
Hi helpfull sharing coach Kat, just to confirm my Mom got high cholesterol and also a prediabetic (insulin resistance) is it safe for her to conssume fat from beef or chicken? Kindly enlighten, thank you
Great video
I would love to know if herbs and spices are okay to use on meat if insulin resistant? :)
As an ethiopian I eat quite a lot of ethiopian food such as enjera made with teff, shouro ( chick peas spicy sauce) lentil sauce. Are these considered to be good to lower insulin resistance ? Just asking if you know ? Thx
Thank you for this
❤️❤️
I would love a recipe list with those
How does this work with casein/whey allergy and gluten intolerance? Also can't eat some nightshades and mushrooms. I'm getting limited and having crashes around 60.
Is the So Well kit available in Ecuador?
How much is that kit to check to see if you are insulin resistant
U r always wonderful kait
🤗🤗
What do you think of Ezekiel sprouted breads?
Kait, do u have food options or meal plans for those with chronic kidney stones and/or uric acid issues?
Hm I don't have a specific shopping list/meal plan but you'd want to find a low oxalate plan!
@@HealthCoachKait thanks! What should be done about uric acid?
Thank you for your videos! I have been on keto since February, and I hit my weight loss goal of 60 pounds. My question is, now that I am slowly adding carbs in, does my protein goal and fat limit change as well? I am struggling with this question and I am hoping you can help. I did just order the keto mojo thing, so maybe that will help me?
Protein should stay the same. Fat will decrease slightly as carbs increase ❤️
@@HealthCoachKait thanks!!!
Just found you, your rock!!!
We like shopping lists. 🙂🌹
Thanks Kait
❤️❤️
Thanks for this. I must be very insulin resistant because I have had crashes with a meal of consisting just steak and mushrooms or snacks of just pork rinds, I was confused why I crashed after these. Once I add more fat to my meals and snacks (usually some cheese or high fat dressing, avocado, cream cheese etc) I'm ok but the fat makes me stall in my weight. It's very frustrating finding the balance. I try hard to avoid crashes because they feel so uncomfortable to me and even the next day I will feel fatigued and down in my mood, I usually have to fast a bit after it to get back to normal.
Did u say kangaroo?
I did!
Just discover your channel. Great stuff, What percent fat vs protein would you recomend..Lets say your 30 gram protein per meal how many grams of fat you suggest combining with the protein.
Thank you. Is soy sauce okay?
Very good, pragmatic advice. One thing I would like to add is cook with spices (turmeric, cumin, coriander, etc.), and especially chilies, in some form. Chilies have been studied and shown to lower blood sugar better than almost anything. Anyway, traditional Indian cuisine has most of what you advocate (chicken, lamb, fat), plus the spices that I advocate. Your blood sugar will go to normal in no time. Most of all, avoid processed food. Real food only!
Real food 💯
I have IR and a grade 2 fatty liver. What should I work on correcting first? Or both at the same time ?
Both should improve at the same time 🤗
It's a minefield!! I've also got to eat low fidmap, so loads of these foods I can't have?!?!?
Where is the video link for cooked and cooled potatoes?
Is Trader Joes "pound plus dark chocolate" ok to have or will it also spike blood sugar too much?
i made a mistke and buyed raisins 😭😭😭 idk what kind of dry snack to take w me to college 😭😭😭 i need to watch more of ur vids so i can get meal prep ideas 🤑🤑🤑
Is there anyway I can eat wholemeal bread without a spike?
What about portions? Do we need to follow certain portions like for cottage cheese and fruit?
If you’re prioritising protein and getting enough at every meal, portions and macros usually fall into place naturally.
Hi mam 🙏, Type 2 diabetes patient eat daily low carb food can posible weight gain. how to gain weight ? Please make a video please🙏
No greens on your veggies list like kale, collards, chard?
More one time,very good my darling
🤗🤗
Is the Masterclass available on demand? Or must you attend at certain times?
You can complete at your own pace 🤗
Hi, what ratio of fat to protein do I need to lose weight please? Thank you.
I don’t like going off ratios for the reasons explained in this video ❤️
Good morning 😊
How about Haighs chocolate, Kait?
Hi Kaitlin, we Asians can’t eat a meal without rice or flour. Given this ingrained habit, is there any form or type of rice I can consume within a certain limit per day and any type of flour I can use to make chapatthis?
For flour you can use almond or coconut. Extra virgin cold pressed olive oil or avocado oil or ghee. If you want a rice substitute you can buy a cauliflower and blend it until it's a fine ground consistency - add pamesan cheese and an egg or two depending on how much cauliflower and what you want to use it for - as a rice bowl or for pizza crust. There is no white or brown or jasmine etc. rice that is healthy sadly 😔
How to fight sugar cravings at night?
⭐⭐⭐⭐⭐⭐⭐⭐STAR fruit toooo!!!!!!!!
Maybe I haven't done a good job searching through your videos, but is there a list for vegetarians? I always struggle with protein intake and end up eating a lot of carbs.
Your issue is unfortunately a common one ☹️ It is difficult to get enough protein, while also keeping carbs low, limiting aminal products. It can be done... but it's tough! czcams.com/video/uieivKzQ9no/video.html
So is this Ketogenic?
Nice
Potato and tomato 🍅 GI high. Can we eat for diabetes
Is there any time frame for how long it can take to start seeing results for reversal of insulin resistance?
You should start seeing results pretty quickly, maybe not weight loss right away if your metabolism has slowed down. This video will answer your question a bit more in depth ❤️ czcams.com/video/3I1WPLVgjgw/video.html
@@HealthCoachKait thank you for responding to my question. I had not checked my CZcams in days and just saw your response this morning.
I was at the point of tears after I weighed and had once again gained a few ounces.
I can't wait to watch the video link you sent and your other insulin resistance videos.
I appreciate your knowledge, your channel, and the fact that you care about people and their health.
Thank you!!
Remember, loosing visceral fat and the scale don’t always match up. Especially if you’re exercising and doing some weight resistance.
Help! Non diabetic hypoglycemia
What about beans and legumes and garbanzo?
Your adorable. Thanks for the advice I hope I can get some kangaroo I have been wanting to hop on that.😂 . No really I want to try new kinds of meat. Thanks for all your great content.
Is cabbage no good?
Hi Kait I like them all =)
Nothing on the list you don’t like?!
Can you make a video for people who don’t eat meat/avoid animal fat?
It's extremely difficult to get enough protein AND keep carbs low while avoiding animal products. Which is why I am such an advocate for meat. czcams.com/video/uieivKzQ9no/video.html
Are patatoes allowed on a keto diet?
Does the hack on potatoes really work cooking and cooling?
Yes! Of course it varies depending on how long you let them cool and on the inidividual. See my video on carbs that I mentioned. I show more evidence.
@@HealthCoachKait can we do that with rice? Asking for a friend
@@alaefarmestatesllc yes, it works for any starch 🙂
@@HealthCoachKait thank you!