The Insulin Resistance Diet: The Complete Guide to Reduce Insulin Resistance, Lower the Risk of Diabetes, Manage PCOS, and Lose Weight

By Brad Clark

You Are 1 Click Away From Discovering How To Use Diet To Reset The Functioning Of Your Insulin To Optimal Functioning, To Keep Off Diabetes And Related Health Problems!

 

Insulin is without doubt one of the most important hormones in the human body. Without it, our body cells would have no way of absorbing nutrients as they flow throughout the body in the bloodstream.

 

Unfortunately, our modern way of life (possibly because of the food and drinks we take, the toxins we are exposed to and much more) has been noted to bring all manner of problems to the functioning and effectiveness of insulin.

 

How so, you may ask?

 

Well, studies have proven that the body cells can become nonresponsive to insulin, such that they don't get messages to open up and take up glucose from the bloodstream. And as you can guess, if the cells cannot absorb glucose, they essentially start starving and your blood glucose levels stay high for extended periods, something which creates a hostile environment for body cells and various processes. What happens is that the pancreas (the organ that secretes insulin) has to work harder to produce more insulin i.e. until the cells are actually able to 'get the message' take up glucose.

 

Do you know what that means?

 

You overwork the pancreas, have elevated blood glucose levels and get closer to developing type II diabetes. In fact, if not addressed fast, you could easily slip into fully-fledged type II diabetes.

 

I know you are wondering…

 

Is it possible to roll things back to stop the progression of the problem?

Is it possible to reverse it such that the performance of your insulin is sort of 'factory reset' to restore its functioning to 'default'?

What is involved in making that possible?

Are there any risks you should be aware of as you get started?

And what strategies will increase your odds of success in restoring the sensitivity of the cells to insulin?

 

This book seeks to answer all these and many other questions by taking a beginner friendly approach to the insulin resistance diet (the one diet that will see the sensitivity to insulin 'reset')!

 

In this book, you will learn:

• The basics of insulin resistance, including what it is, what it entails, the risks/diseases that come with insulin resistance, the science behind it and more
• The basics of insulin resistance diet, including what it entails, how it works, the benefits you can expect from an insulin resistance diet
• How to get started with the insulin resistance diet, including what to eat, what you should avoid etc.
• Tips that will propel you to massive success on the insulin resistance diet
• Lifestyle changes that will enable you to reap big from an insulin resistance diet
• Mouthwatering insulin resistance diet recipes that you can prepare for breakfast, lunch, dinner, snacks, desserts and more
• 7-day meal plan that will help you start taking action NOW and follow it until you start seeing results
• And much more!

Even if you've never come across insulin resistance diet before, don't worry; as this book takes a beginner friendly approach to the topic, holding you by the hand from start to finish to ensure you see results fast!

 

Click Buy Now With 1-Click or Buy Now to get started!

• Language: English
• Publisher: Brad Clark
• Release date: Dec 25, 2020
• ISBN: 9781393558248

Book preview

The Insulin Resistance Diet

The Complete Guide to Reduce Insulin Resistance, Lower the Risk of Diabetes, Manage PCOS, and Lose Weight

By

Brad Clark

© Copyright 2019 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table Of Contents

Introduction

Chapter 1: The Insulin Resistance Diet

Overview of the Insulin Resistance Diet

Insulin Resistance Diet Benefits

Other Important Information

Chapter 2: Getting Started on the Insulin Resistance Diet

Guidelines

What To Eat

1. Whole Grains

2. Vegetables

3. Fruits

4. Milk Alternatives

5. Legumes

6. Seafood

7. Lean Protein and Poultry

8. Unsaturated fats

9. Fiber

What To Avoid and Eliminate

Chapter 3: Polycystic Ovary Syndrome (PCOS) and Type 2 Diabetes

Overview of PCOS

The Most Common Symptoms Associated with PCOS

Causes of PCOS

Overview of Insulin Resistance

Overview of Type 2 Diabetes

Complications of Insulin Resistance with PCOS

Chapter 4: Tips for the Insulin Resistance Diet

Additional Lifestyle Factors to Address

Physical Activity

Proper Sleep

Stress Reduction

Tips for Managing Insulin

Tips for Success on the Insulin Resistance Diet

Food recommendation/servings:

The Glycemic Index

Chapter 5: The Insulin Resistance Diet Recipes Tips

Where To Shop

Kitchen Essentials

Additional Tips

Chapter 6: The Insulin Resistance Diet Breakfast Recipes

Classic Spinach Omelet

Turkey Bacon Egg Muffins

Cottage Cheese Breakfast Bowl

Cauliflower Oatmeal

Cottage Cheese Pancake Roll-Ups

Overnight Oats

Egg White Frittata

Chapter 7: The Insulin Resistance Diet Lunch Recipes

Smoked Salmon Lettuce Wraps

Chicken Salad Sandwich

Tuna Salad Wraps

Carrot Ginger Soup

Pesto Chicken Slider Lettuce Wraps

Simple Protein Bowl

Hard-Boiled Egg Sandwich

Chapter 8: The Insulin Resistance Diet Dinner Recipes

Baked Glazed Salmon

Chicken and Bean Burrito

Spicy Fish Fillets

Stuffed Bell Peppers

Portobello Mushrooms with Chicken

Baked Chicken Breast

Stuffed Cabbage

Vegetable Casserole

Sweet Potato Bake Frittata

Salmon Platter

Chapter 9: The Insulin Resistance Diet Sides and Salad Recipes

Chicken and Lemon Salad

Salmon and Avocado Salad

Simple Arugula Salad

Zucchini Pasta with Pesto Sauce

Squash, Eggplant, Zucchini Bake

Sweet Potato Fries

Broccoli and Mushrooms with Garlic and Rosemary

Roasted Asparagus

Black Beans and Quinoa

Chickpeas and Sautéed Spinach

Chapter 10: The Insulin Resistance Diet Dessert Recipes

Chia Seed Pudding

Banana Ice Cream

Banana Blueberry Muffins

Classic Yogurt Bowl

Strawberry Lemonade Frozen Pops

Peanut Butter Cookies

Chapter 11: The Insulin Resistance Diet Snacks and Smoothie Recipes

Fruits, Nuts, and Cheese

Gourmet Hummus and Raw Veggies

Kale Chips

Zucchini Bites

Roasted Chickpeas

Superfood Smoothie

Berry Smoothie

Peach Smoothie

Oatmeal Smoothie

Chocolate Nut Butter Delight

Chapter 12: The Insulin Resistance Diet Meal Plan

Things to Keep in Mind:

7-Day Meal Plan

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Conclusion

Photography Credits

References

Introduction

Type 2 diabetes is an autoimmune condition that significantly impairs an individual’s quality of life. Insulin resistance is the driving force that leads to this condition. It puts you at a higher risk for heart disease, cardiovascular conditions, and many other serious medical complications throughout your life.

Polycystic Ovary Syndrome, or PCOS, is a disorder that affects nearly one out of ten women, and that number is gradually increasing every year (Nwadike, 2019). The condition primarily affects the reproductive system leaving it difficult to get pregnant, manage menstrual cycles, and live a functional life.

Insulin resistance is a common link between these two conditions. Your body not responding to the natural hormone will often result in one diagnosis, either having PCOS or diabetes. This book will provide you with simple steps to help manage symptoms of insulin resistance while also staying healthy and losing weight.

It includes easy to follow, delicious recipes to enhance your weight loss efforts. In the final chapter you will find a sample 7-day meal plan to use as is, or customize it to better fit your lifestyle. The goal of this book is to provide those with PCOS and type 2 diabetes a better understanding of how specific lifestyle changes can give you power over your diagnosis.

If you enjoy what you read, please feel free to leave a review recommending the Insulin Resistance Diet book to others. Thank you, and enjoy!

Chapter 1: The Insulin Resistance Diet

Diet is the core component of managing insulin resistance. What you eat can instantly increase glucose or sugar levels triggering the production of insulin. By understanding what foods attribute to these glucose surges, you can adopt a more healthy diet and prevent or reduce insulin resistance. Diet also is the prime contributing factor when it comes to weight gain and management. Higher glucose levels that remain unchecked can often lead to these sugars be transferred into fat, which is stored in the body, usually in the stomach and waist. Long story short, struggling with weight issues, will only increase your complications with insulin resistance. Diet is the first part of your life that needs to be addressed if you want to take control.

Overview of the Insulin Resistance Diet

With this plan, the focus is on losing excess weight in a healthy way, so