Easy to Stick to Meal Plan for Insulin Resistance and Prediabetes
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- čas přidán 25. 07. 2024
- An easy-to-follow meal plan designed specifically for managing insulin resistance and prediabetes. This video provides simple and delicious recipes to help you maintain stable blood sugar levels and improve your health. ❗ 15% off your first box from ButcherCrowd with code: KAIT15 healthcoachkait.com/butchercrowd
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Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach specialising in blood sugar control and insulin resistance. Learn more about health topics including lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes, big results - reverse insulin resistance with Health Coach Kait!
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0:00 Intro
1:00 Meal plan framework
3:50 Why I don’t recommend plant protein
5:14 Choose and oil
6:05 Add fruit and veg
8:46 Add fat
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.
How would you use this framework to build a meal?
Timestamps
0:00 Intro
1:00 Meal plan framework
3:50 Why I don’t recommend plant protein
5:14 Choose and oil
6:05 Add fruit and veg
8:46 Add fat
I like to use guacamole with olive oil as dressing on my salad because it’s really good and simple.
Hi, I do Healthy Keto OMAD. My typical meal is Organic pasture raised 4 eggs. Grass fed beef 4 Oz Burger or Wild caught Salmon, green leafy veggies , Organic Extra Virgin Olive oil/Ghee/grass fed butter/Organic coconut oil I alternate, Organic grass fed Kefir some Organic Berries.I do take some Supplements and thats about it simple healthy meal. Thanks. You are doing great service educating people around the World.
Yes from the sound of this you then do your hair and nails every week and then do personal trainer. The average person on earth can't afford these things.
@@jankoekemoer6034 I understand that, You are also buying much less food too.plus you will be amazed what this do to your nails and hair. I know from personal experience.
@@BainsPummydo you know how much protein and calories you get in your OMAD meal?
@@zupana1 Good morning I don't Calorie s. I'm 125 5'7. I usually eat 50-60 grams of protein. You can multiply your weight by .4 that's how much protein you need, according to Dr Berg. keep in mind quality of your food matters. You don't to do OMAD you can do 2 meals just narrow the window.
Organic is a scam. Also, eating high fat still carries massive amounts of calories. Maybe not important for you but important for people who are trying to lose weight.
Balance is key, trendy diets are not.
This is what I needed, visual samples of whole foods together for meals. I don't like to cook, although I can cook well (if that makes sense). Easy put-together meals like these examples you have shown us are perfect for me. More like this, please!
Yes, please make a video about avoiding plant proteins, especially to get the message out to women xx 🇬🇧❤️🇬🇧
Pra ram, a thai dish, i like to make is very good. It includes a protein source. I like grilled chicken. Steamed broccoli. And a peanut sauce: peanut butter, water, coconut milk, soy sauce, a little bit of mashed garlic, basil and a sprinkling of sugar which you can leave out. Put all the ingredients in a saice pan on low to medium heat until all the ingredients are incorparated. It’s served with a side of rice but if you are avoiding carbs it’s still very delicious and satisfying.
Kait, this framework is inspiring. It’s always a good thing to remember about protein !
And YES to a future video about plant-protein-problems
Please do more of these especially the meal suggestions 🤗🤗
Your videos have helped me so much! Thank you!!
A big thank you for giving such good advice. You should write a guide book. 😀
This information is very valuable.
Please continue to make more videos. Thanks for the info.
Yes please make that video ❤
Thank you Kait, been, shall we say, somewhat `deficient' in my food discipline lately, but working my way back, and been sitting here researching keto/carnivore type food recipes to eat for my protein intake, and.....voila....there you are - Jonny on the spot. Especially helpful is what constitutes 30 g of protein. Love eggs, so....3 egg omelet w/scallions, ham & cheese along with a sausage patty or bacon for breakfast. 6-8 oz of steak in the air fryer with butter pats and broccoli or asparagus for dinner. Started to include an electrolyte drink in the AM. Haven't embraced totally cause I still like a dollop of milk in my coffee(cause I'm a wussy 😁). Still, feeling better, especially after my bike ride. Doubt we're as warm here as where you are - mid 80's to low 90's, but still warm. Anyway...thanx so much, have a great day!!!!!!!
PS: if my food choices are awful, feel free to blast me & set me straight.
Sounds like you’re on the right track! Have a great weekend Larry!! 😃
Ooh nice! I am watching this now.
Yes please make a video of issues with plant proteins. Thanks
Thanks so much for all the information & yummy ideas for a healthy start. 🙏👍👍👍💝
Thank you for your informative video. I am struggling with my diet to reverse diabetes. You giving examples of meals is helpful. I am picking myself up and brushing off the dust and returning to a low carb diet.
Thanks so much for your timely video.
I do scrambled eggs and cheese and one slice of toast with avocado
Wonderful information Kait!
Thanks Eric!
I’d love to see a video on protein, I get confused as to how much I should included in my meals. Thanks Kait.
Can do! ❤️
Please do!@@HealthCoachKait
Great video. I'm prediabetic and this was simple and helped me a lot. I can make a ton of healthier yummy meals with the meat suggestions and veggies you showed. Seeing things visually is so much better than a piece of paper with do's and don'ts foods listed😅😅😅
My breakfast can sometimes be a avocado and a few hardboiled egg with a drizzle of olive oil.
That sounds nutritious and easy : ) but it doesn't seem much more than 15 g of protein... Does that satisfy you for some hours?
I would appreciate a video on avoiding plant protein since i have been trying to do WFPB.
Hello Kait, I am prediabetic, you are inspiring me to do better. Helping to make better choices! How much carb should I have per day? And what is a good suggestion on when to have the carbs, with each meal? Just need some clarification. I am a 68 year old female I have a big belly. Thank you. For helping your viewers get on the right track!🙏💌🌻😊
Just had my yearly blood work done and my fasting glucose was 101. I go back for a recheck in 3 months so hopefully I can turn it around by then
I have a recipe for a high fat healthy mayo I make. One whole egg, two tea spoons of dijon mustard, juice of one small lemon, salt to taste, and 250ml of coconut oil. All whipped together. I use to use olive oil but did not like the flavour and experimented around with avo oil and macadamia oil but both were to strong in flavour. I found that the coconut oil is way more subtle on flavour. Here is a trick if you don't like coconut oil and you want a neutral oil, use MCT oil. Great video Kait.
That is great but Avocado oil is better because it stays more creamy in the fridge. Chosen brand has both coconut oil mayo and Avocado oil mayo. Very good.
@@kimdawcatgirl Unfortunately I don't like avocado at all. Never heard of that brand of mayo. Don't think we can get it in Australia. I like making my own mayo as I now what's in it and it is fun making it.
Philip, thank you so much for suggesting MCT oil! I would never have thought of using that but have been struggling with creating a mayo that was edible and didn’t have to be disguised with herbs and spices! MCT is the bomb! I’m so glad I saw your post. Thanks for the suggestion ☺️
Yes please make a video about plant protein
Please do a video about plant protein. Thx.
❤❤ May I know what type of cooking is good and bad . Thank you
This is amazing and so holistic. I love the way it ties in with previous and future eating suggestions. PLEASE PLEASE can you explain why we are advised not to eat too many eggs because of high cholesterol? Is tinned tuna any good. I can't seem to eat what I call slimy looking or fiddly fish 👀 😜like prawns mackerel 😖 silly I l know but I prefer fleshy fish like salmon ... cod etc. can this be substituted please ?
Yes, please video about plant based protein 😊❤
Hi Kait!! 😎☕👍
I eat certain fruits and berries but I only eat them after a meal kind of like a desert
1 cup of egg white with 2 whole eggs, onions tomatoes and green bell peppers breakfast if I need carbs 1 slice of Ezekiel bread
What’s the best way to check my blood sugar? Cheap option please thanks
Blood glucose monitors are inexpensive! Maybe like $30?
Thank you Kait I like meat and eggs.
I snack on roasted sunflower seeds after dinner, is that advisable for controlling blood glucose?
Thanks so much for the input...I am a pescatarian and this help me a lot.....MINDY
❤️❤️
Could you explain why you don't recommend plant protein?
@@eternalwizard776 Well, thank you for your enlightening contribution to this discussion about insulin resistance and prediabetes. It's always so refreshing to receive such helpful and relevant responses in the comment section. 😒
Since it seems like you missed Health Coach Kait's invitation for video suggestions, I'll just reiterate that my comment was a genuine request for more information about plant protein.
Please make a video on why my protein, especially tofu is not good.
What are the macro breakdown for this type of diet?
I don’t think it’s helpful to focus on macro percentages. Prioritise protein, be smart about carbs, leverage fat 👍
you are making me very hungry .... 🥰
I would like to see a video WHy you don't do plant protein
Can do!
I really appreciate your videos. What you are saying resonates with my experience as a person experiencing insulin resistance... My grown children seem to subscribe to the old idea that eating too much protein will damage your kidneys... Wondering what you would have to say to that? Thank you : )
Please make a video on plants
Is Sunbutter okay to eat? How about low fat cream cheese?😊
My daughter purchased a loaf of Keto bread and a package of Keto tortillas. Are these foods safe to eat on a low-carb diet
I just worry how sustainable this is for your lifelong term? Whenever I tried low carb in the past I could never stick to it long term or it just wasn't possible when traveling etc. Was a source of stress and seemed to trigger binge eating. Do you have any thought on that?
Hi Kait! 😊 I was on the keto diet for about 9 months. I lost a ton of weight but developed high cholesterol.
Kait please can you advise me. This is my average day.
I eat cooked rolled oats and half a banana in the morning, before my workout. For lunch animal protein plus 2 or 3 vegetables, and at 5pm I eat a small bowl of bran. Nothing after that. No sugar. No plant protein. I don't snack. My low fat lactose free milk consumption is around 700ml.
Check out my videos on cholesterol ❤️ czcams.com/video/JkMTv6pSQRU/video.html Is that way of eating working for you? Do you have more weight to lose/health concerns to address?
Thank you for your reply, I will check out the video on cholesterol. Otherwise I am in great health. My tryglicerides are normal. Only elevated ldl. But my Dr has now put me on a statin and I'm not happy with that.
Would you recommend whey protein instead of plant protein in protein powders?
Yes!
How does fat and protein interact with the pancreas?
Hello Kait :)
Hey hey!
Dear if my chalostrol high how many eggs allow
No limit
I wish you would leave your charts and graphics up longer so I can read them. Thanks. 6:25
Thats what the pause button is for
I would love recipes for daily use…..a book?
I’m allergic to all the oils you mentioned! How is olive oil?😊
Olive is good! Just don’t heat too much
Whey and casein are animal protein? So it’s ok to use whey protein powder? I thought that it was bad for insulin resistance because whey is quickly digestible
Only thing missing is a loaded baked potato or white rice
Does zero calorie gum increase insulin?
You are looking so gorgeous Kait! Thank you for making these videos.
❤️❤️
30-50 g of protein?
Yes!
Hi Kait what do you think about banaba extract, gymnema sylvestre and alpha lipoic acid. Do these supplements help reverse insulin resistance?
Some companies have formulas of different ingredients for lowering blood glucose using these types of ingredients.
I use Berberrine and Alpha Lipoic Acid myself....
@@kindred1113 does it work for you
😌👌
Watermelon what are your thoughts on this fruit too high in sugar?
Too high... no tropical fruit..
Non sweet apples (not pink ladies not honeycrisp)
Pears
Handful of blackberries or raspberries..
😘
How do I get off my ice cream addiction? 😢
Blend berries and whipping cream together with some grated dark chocolate and put in the freezer until it's frosty but not frozen solid
Grand idea!!!😂
Another CZcams doctor had a list of foods to avoid for diabetes. Two were red meat and dairy. I thought red meat was high in vitamins and minerals and low in carbs, great for diabetes. I love red meat but hate to give it up. Please explain 🤔
Red meat is good for diabetes
@@HealthCoachKait thought so. But do you need complex carbohydrates with it?
No
Is peanut oil bad for our body
Very …too high in omega 6 .. causes inflammation
@@jorelletaylor5408 thanks
Everyone tells me no berries, bananas etc?
Love your info but the meals you suggested, for me anyway (except steak lol) are just nasty. Not a fish eater. Especially fish like fresh salmon--tooo fatty lol.
good grief!
What about a sweet potato just half of one with lots of real butter 🧈
Boiled, yes.