Easy to Stick to Meal Plan for Insulin Resistance and Prediabetes

Insulin resistance is a condition where the body's metabolism does not function optimally, which can lead to unstable blood sugar levels and weight gain.

Making informed food choices is crucial for reversing insulin resistance and pre-diabetes.

Prioritizing protein is fundamental to stabilizing insulin levels. Consuming adequate protein reduces the likelihood of over-consuming energy and helps maintain satiety.

Focus on ingesting 30 to 50 grams of protein at every meal to ensure fullness and reduce the temptation to snack.

  • Half a cup of ground beef
  • One chicken breast or two drumsticks
  • One salmon fillet or 4 oz steak
  • One cup of Greek yogurt or cottage cheese

Animal proteins are preferable due to their higher bioavailability compared to plant proteins, which often come with additional carbohydrates and calories.

The oils used for cooking can significantly impact insulin resistance. Opt for ghee, butter, tallow, or coconut oil over vegetable oils like canola, soybean, or sunflower oils.

Selecting low-carb fruits and vegetables can further stabilize insulin levels. Recommended options include avocados, berries, broccoli, and cauliflower.

While higher sugar fruits can be included occasionally, it is beneficial to pair them with protein or healthy fats to moderate blood sugar spikes.

Insulin sensitivity improves more rapidly when carbohydrates are kept low.

Replacing carbohydrates with available fats like extra olive oil on salads or butter on steaks ensures the body gets enough energy without worsening insulin resistance.

  • A three-egg omelet with smoked salmon and cheddar cheese, cooked in butter.
  • A 4 oz steak with asparagus, cooked in olive oil, topped with parmesan.
  • A salad with boiled eggs, mackerel, olive oil, and lemon juice.

Incorporating these meal ideas into your daily routine can help reverse insulin resistance and promote better health.

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