Weight Loss Survival Guide: Insulin Resistance Diet, Adrenal Fatigue Diet, GAPS Diet, Negative Calorie Diet, Get Your Dream Body, Detox Your System, Zero Belly Recipes, Quit Sugar

By Sherry S Williams

Do you have a problem with your weight? Would you like to change your lifestyle without suffering? Do you need a break from inflexible diets that are impossible to keep? Do you feel stagnant, stuck in a rut, and ready for a change? 

Weight Loss Survival Guide: Insulin Resistance Diet, Adrenal Fatigue Diet, GAPS Diet, Negat

• Language: English
• Publisher: Urgesta AS
• Release date: Nov 22, 2022
• ISBN: 9788293791874

Book preview

Table of Contents

Book 1 - Insulin Resistance Diet:

1 - Why Insulin Resistance Is a Big Deal

Understanding Blood Sugar

Why Your Blood Sugar Needs to Be Stable

Role of Insulin in Your Health

The Root of Insulin Resistance

Harmful Effects of High Insulin Levels

Causes of Insulin Resistance

2 - Signs To Look Out For

Blood sugar spikes

Cravings for carbohydrates

Abdominal fat

Polycystic ovarian syndrome

Swelling of the ankles

Acne and enlarged pores

Female pattern baldness

3 - Guidelines to the Insulin Resistance Diet

Foods To Eat & Avoid And Other Insulin Resistance Diet Pointers

4 - Strategies for Fighting Insulin Resistance

Portion Control

Curbing Hunger

Exercise Tips

Sleep Tacticts

Hints For Avoiding Sugar

5 - Insulin Resistance Diet Food List

Vegetables (Category 1): ½ cup serving is equivalent to 10 calories

Vegetables (Category 2): 1 serving is equivalent to 45 calories – avoid eating along with whole grains

Fruits: 1 serving is equivalent to 80 calories

Whole grains: 1 serving (after cooking) is equivalent to 75-100 calories

Protein: 1 serving (3 ounces) is equivalent to 140-165 calories

Healthy oils: 1 teaspoon is equivalent to 40 calories

Condiments: 1 serving is equivalent to 10 calories

Nuts and seeds: 1 serving is equivalent to 100 calories

Legumes: 1 serving (1/2 cup) is equivalent to 110 calories

Dairy: 1 serving (6 ounces) is equivalent to 80 calories

Beverages: 1 serving is equivalent to 0 calories

Additional Comments

6 - 7-DAY MENU (1300 calorie)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

7 - 7-DAY MENU (1600 calorie)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

8 - More Breakfast & Snack Options: 275 To 325 Calories

Servings: 1 protein + 1 grain + 1 oil

Servings: 1 protein + 1 nut + 1 fruit

Servings: 1 dairy + 1 fruit + 1 nut

Servings: 1 protein + 1 nut + 1 dairy

Servings: 1 protein + 1 grain

Servings: 1 protein + 1 grain + ½ fruit

Servings: 1 grain + 1 protein + 1 oil

9 - Morning/Afternoon Snack Ideas: 150 to 175 calories

Servings: 1 fruit + ½ protein

Servings: 1 nut + 1 fruit

Servings: 1 grain + 1 nut

Servings: 1 legume + ½ category 2 veggie

Servings: 1 protein

Servings: 1 fruit + 1 dairy

Servings: 1 nut + 1 grain

10 - Soups And Stews

Barley Soup

Barley & Lentil Stew

Cold Tomato Soup

Delicious Split Pea Soup

Easy Lentil Soup

Scrumptious Bean Soup

11 - Main Dish (Fish)

Hearty Fish Creole

Red Snapper Roast with Salsa

12 - Main Dish (Turkey)

Easy Turkey Bulgur

Easy Turkey Stroganoff

Easy Turkey Chili

13 - Main Dish (Veggies)

Veggie Quiche

Easy Vegetarian Chili

Sautéed Fennel & Cabbage

Stir-Fried Tomatoes & Eggplant

Sautéed Zucchini with Red Pepper

14 - Main Dish (Grains)

Barley and Veggies

Red Pepper Quinoa

15 - Dressings

Garlic-Infused Olive Oil Dressing

Low-Fat Creamy Ranch Dressing

Tasty Tofu Mayonnaise

16 - Add-ons

Apricot-Peach Froth

Mandarin Orange Cream

Book 2 - Adrenal Fatigue Diet

1 - Causes and Symptoms of Adrenal Fatigue

What Your Adrenal Glands Do

Adrenal Fatigue Symptoms

Adrenal Fatigue Causes

2 - A Diet Plan to Defend Yourself against Adrenal Fatigue

Eat at the proper times.

Have more fats and proteins.

Eliminate caffeine from your diet.

Recognize your intolerances to certain foods.

3 - Adrenal Fatigue Diet Power Foods

Seaweed

Himalayan/Celtic Salt

Lemon

Mackerel and herring

Peppers

Protein

Eat your fat

4 - Pointers in Following the Adrenal Fatigue Diet Plan

Dietary Goals

Diet Tricks

Practice To Keep Away From

Practices To Live Out In Moderation

Practices To Commit To

5 - Recipes For Breakfast

Veggies and Salmon Frittata

Coconut Amaranth with Almond Flakes

Almond Buckwheat Crepes

Spinach Egg Muffins

Coco-Berry Pancakes

6 - Recipes For Lunch

Sweet Potato Curry

Tasty Quinoa Meatloaf

Chicken Broccoli Salad with Honey-Mustard Dressing

Kale Omelet

Baby Spinach Salad with Salmon Cakes

7 - Recipes For Dinner

Easy Liver Skewers

Apple and Chicken Liver Salad

Chicken Curry

Stir-Fried Chicken Livers

Crockpot Beef Stew

8 - Recipes For Snacks

Nori-Wrapped Tuna Salad

Easy Roast Salad with Mediterranean Salad Dressing

Wakame Spinach Salad

Spicy Deviled Eggs

9 - Recipes For Bone Broth

Carrots and Chicken Bone Broth

Satisfying Pork Bone Broth

Garlic and Beef Bone Broth

Turkey Bone Broth with Cabbage and Potatoes

Lamb Marrow Bone Broth

10 - Recipes For Fermented Foods

Black Sesame Beet Salad

Bold Brussels Sprouts Kimchi

Sea Bass Marinated in Miso

Kimchi Yogurt Fried Chicken

Tare and Miso Chicken Meatballs

11 - Recipes For Treats

Yummy Nut Bars

Coconut Vanilla Custard

Rich Coconut Brownies

Coconut & Blueberry Muffins

Energizing Smoothie

12 - Lifestyle Changes to Complement the Adrenal Fatigue Diet

Exercise

Oxygen Intake

Touch

Aromatherapy

Mindfulness

Other Tips

Supplements

Book 3 - GAPS Diet

1 - What the GAPS Diet is All About

For Your Gut’s Sake

Health Benefits Abound

2 - GAPS Guidelines

3 - The GAPS Introduction Diet

4 - First Stage

Consume meat/fish stock that you make yourself

Tips:

Consume soups prepared with your homemade meat and fish stocks

Start eating fermented foods that can be vegetable-based or dairy-based.

Take ginger tea (enriched with a bit of honey) before and after meals.

5 - Second Stage

Carry on with the foods introduced in the first stage of the Introduction Diet.

Add egg yolks (go for raw and organic) to your diet

Consume casseroles and stews made with vegetables and meats

Start consuming kefir and yogurt (homemade)

Start eating fermented fish

Begin using ghee in your meals

6 - Third Stage

Incorporate ripe avocado to your soups

Have some pancakes

Consume scrambled eggs cooked with lots of ghee, duck fat, or goose fat

Eat fermented vegetables

7 - Fourth Stage

Continue

Gradually eat grilled and roasted meats (avoid any fried or barbecued options for now).

Start using olive oil (make sure it is cold pressed)

Begin enjoying freshly pressed vegetable juices.

Consider eating breads baked with nut flours (almond flour is an excellent choice)

8 - Fifth Stage

Given that your gut and body have been able to tolerate all the foods introduced from the first to the fourth stage.

Start eating raw vegetables

Start adding fruit juice to your diet

9 - Sixth Stage

Granting that your body has no problems with all of the foods introduced from the first stage down to the fifth stage

Slowly increase the amount of baked goods and sweet treats in your diet

10 - List of Foods to Eat

11 - List of Foods to Avoid

12 - Breakfast

Nutty Coconut Granola

Cheddar Nettle Omelet

Cinnapple Pancakes

Breakfast Cookies

Crumbly Almond Blueberry Breakfast Muffins

Cream Cheese & Carrot Morning Cupcakes

13 - Lunch

Tarragon & Mustard Chicken

Savory Onion Soup

Mustard & Leek Carrot Soup

Steak with Wild Mushroom Sauce

Beef & Root Veggies Stew

Dill-Onion Chicken Roast

Lemon Sole

14 - Dinner

Coconut Lemongrass Chicken Soup

Veggie Seafood Stew

Easy Burger Salads

Red Wine Bison Stew

Walnut Beet Salad

Smokin’ Salmon Roe

Tasty Rosemary Steak

15 - Condiments

Hot Garlic Kraut

Easy Green Chile Salsa

GAPS-Friendly Pepperoncini

No-Fuss Sauerkraut

Fennel & Cucumber Pickles

16 - Spreads

Bacon-Shallot Potted Cheddar

Homemade Avocado Oil Mayo

Honey Whiskey Marmalade

Easy Sage Pate

Delish Dill Mayo

17 - Beverages

Kombucha Cranberry Slushy

Nourishing Ginger Tea

Gut-Friendly Soda

Fermented Green Tea

Lime Apple Tonic

Heartwarming Mulled Wine

Invigorating Water Kefir

18 - Snacks And Treats

Blood Orange & Coconut Jelly-Mousse

Nutty Strawberry Bowl with Yogurt

Creamy Coconut Ice Cream

Lemon-Thyme Toasted Almonds

Roasted Cabbage Wedges

Lentil Chili Snack

Minty Strawberry Sorbet

Honeyed Berry Mix

19 - Baked Goods

Blueberry Banana Pudding

Easy Apple Crumble

Carrot Cupcakes

Tasty Pumpkin Bread

Delicious Banana Bread

Book 4 - Negative Calorie Diet

1 - Why You Should Follow the Negative Calorie Diet

A Calorie is a Calorie

Negative Calorie Effect

Benefits Galore

Top Tips

2 - Negative Calorie Diet Must-Haves

Apples

Cucumbers

Cruciferous vegetables

Green leafy vegetables

Celery

Berries

Citrus fruits

Mushrooms

Almonds

Nightshades

3 - Foods To Eat Freely

Vegetables and fruits

Proteins

Beverages

Condiments and other pantry staples

Herbs and spices

Salt

Sweeteners – for your smoothies

4 - Foods To Eat In Moderation

Healthy fats

Nuts and seeds

5 - Foods To Avoid Completely

Meats sourced through conventional methods or non-organic means

Fish sourced from fish farms

Non-organic dairy products

Genetically modified foods

Added sugars

Fast foods

Refined sugar and refined carbohydrates

All forms of packaged foods

Gluten-containing foods (they tend to be of GMO origins)

Trans fats, hydrogenated fats, and partially hydrogenated fats

Food allergens

6 - Eating Plan for Your 1st 10 Days on the Negative Calorie Diet

General Tips

7 - Foods To Consume

Proteins – added to smoothies, salads, soups, and solid meals

Vegetables – in making solid meals as well as soups, salads, and smoothies

Fruits – in making smoothies and to add to salads

Dairy substitutes – in making smoothies and salads

8 - Allowed Foods (In Moderation)

Beverages

Healthy fats

9 - Foods To Eliminate

10 - Eating Plan for Your Next 20 Days on the Negative Calorie Diet

Breakfast

Lunch

Dinner

Snack

General Tips

11 - Foods To Consume

12 - Allowed Foods (In Moderation)

13 - Foods To Eliminate

14 - Breakfast Recipes

Broccoli Omelet and Toast

Freezer Breakfast Muffins

Avocado and Corn Omelet

Cheesy Oatmeal Pancakes

Quick Egg with Grilled Asparagus

15 - Lunch Recipes

Rice and Chicken Bowl

Peas-y Barley Risotto

Easy Lentil Burger Lunch

Healthy Meatballs

Cauliflower Pizza Delight

Cornbread-Topped Black Bean Casserole

16 - Dinner Recipes

Black Beans with Turkey Burger

Thrice As Nice Turkey Bean Chili

Tasty Carrot Sushi

Cabbage Stuffed with Wild Rice and Salmon

Mouthwatering Sweet Potato Casserole

Broccoli and Beef Bowl

17 - Soup Recipes

Veggie Galore Soup

Corn and Asparagus with Chicken Brew

Scrumptious Corn Soup

Creamy Chives and Celery Root Soup

Turkey and Cabbage Soup

Sweet Potato and Celery Broth

Leek and Broccoli Soup

Apple-Garlic Beef Stew

18 - Salad Recipes

Flavorful Lentil Bowl

Celery Root Curry Salad

Lemon-Radish Cauliflower Salad

Green Cabbage Smoothie

Spicy Kale and Cabbage Salad

Avocado and Black Bean Salad

Red Apple and Purple Onion Salad

19 - Snack Recipes

Yummy Spinach Chips

Carrot Crunchies

Apple Walnut Sandwiches

Downright Delish Sweet Potato Tacos

Sweet Potato Quesadillas

20 - Treat Recipes

Choco Spinach Brownies

Orange Almond Cake

Baked Grapefruit with a Touch of Cinnamon

Easy Black Bean Brownies

Apple Pie with Banana Ice Cream

Crunchy Apple Pie

21 - Beverage Recipes

Green Carrot Drink

Bananapple Smoothie

Apple Spinach Juice

Berry Banana Smoothie

Soothing Pineapple Orange Drink

22 - Condiment Recipes

Tarragon Dip

Pink Grapefruit Sauce

Spicy Corn Salsa

Sour Guacamole

Herbed Yogurt Dip

Book 5 - Get Your Dream Body:

1 - Introduction

Start with the Right Attitude

2 - How to have the Dream Body Attitude

Pointer #1: You are important and worthy of the best of care.

Pointer #2: You are doing it because you really want it, not because you should.

Point #3: Every choice you make counts.

Point #4: Exercise is the most exciting part of your day.

Point #5: Nothing is more important than getting enough sleep.

3 - The Dream Body Workout

Cardio

HIIT Exercise 1: Squats

HIIT Exercise 2: Push-ups

HIIT Exercise 3: Sit-ups

HIIT Exercise 4: Mountain Climbers

Weight Training

4 - Arms And Shoulders

Biceps: Hammer Curl

Triceps: Triceps Extensions

Shoulders: Seated Shoulder Press

5 - Buttocks And Legs

Dumbbell Squats

6 - Chest, Back, And Core

Chest: Bench Press

Back: Wide Row

Core: Abs Crunch

7 - Stretching

Shoulder Stretch

Triceps Stretch

Quadriceps Stretch

Calf Stretch

Hamstring Stretch

8 - The Two-Week Dream Body Meal and Workout Plan

Do not eat any processed foods

Stay away from sugary drinks

Avoid anything deep-fried

Minimize carbohydrate intake

How to Use the Plan

9 - Week 1

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

10 - Week 2

Day 8:

Day 9:

Day 10:

Day 11:

Day 12:

Day 13:

11 - Recipes for the Three-Week Dream Body Meal Plan

12 - Breakfast Recipes

Veggie Tofu Frittata

Tofu Mushroom and Spinach Scramble

Sweet Potato and Apple Hash Browns

Overnight Chai Chia Oatmeal

Herb and Veggie Omelet

California Style Eggs Benedict

Italian Style Tomato and Feta Frittata

13 - Lunch recipes

African-Style Yam and Kale Soup

Isle of Capri Style Quinoa Salad

Cheesy Broccoli Soup

Japanese Style Chicken and Asparagus

Vegetarian Fajitas

Spanish Style Mushroom and Ham Salad

Quick Vegan Pad Thai

14 - Dinner Recipes

Irish Style Mushroom and Beer Stew

Easy Paella Valenciano

French Style Portobello Mushroom and Monkfish Skillet

Mahi-Mahi in Sour Cream and Shallot Sauce

Italian Cabbage, Pork, and Bean Stew

Turkey Paprikash

Broiled Salmon Fillets with Savory Leek Sauce

Belgian Style Beef and Onion Stew

15 - Snack Recipes

Roasted Cheesy Chickpeas

Savory Moroccan Spiced Hummus

Grilled Fruit Salad

Yogurt Almond Butter Dip with Apple Slices

Salted Almond Butter and Maple Syrup Popcorn

Smoked Eggplant and Chickpea Dip

16 - 10 Habits to Help You Maintain Your Dream Body

Habit #1: Eat plenty of vegetables every single day

Habit #2: Always choose lean proteins for each meal

Habit #3: Replace desserts with fruit

Habit #4: Drink plenty of water throughout the day

Habit #5: Do cardio exercises three times per week

Habit #6: Weight train all your muscle groups

Habit #7: Practice stretching exercises every day

Habit #8: Fast once a week

Habit #9: Practice relaxation exercises at the start and end of each day

Habit #10: Sleep and wake up at the same time, every time

17 - Conclusion

Book 6 - Detox Your System:

1 - Introduction

2 - How Detox Works

It sounds simple, right?

Understanding the Detoxification Process

The Benefits of a Detox

You will lose weight and eliminate fat-soluble toxins

You will have better resistance to illness

Your mood and energy levels will improve

Looking at the Detox Process in Detail

Support your body’s natural toxin elimination process

Burn off your excess body fat

3 - A Closer Look at Toxins

Understanding the Nature of Toxins

How Toxins Enter the Body

The Two Most Threatening Types of Toxins

Heavy Metals

Living Toxins

4 - Checking your Body’s Toxin Level

Common Symptoms of Allergy Toxicity

Common Symptoms of Gastrointestinal Toxicity

Common Symptoms of Yeast Toxicity

Common Symptoms of Liver Toxicity

Common Symptoms of Chemical Toxicity

Common Symptoms of Heavy Metal Toxicity

5 - Detox for Fat Loss and Optimal Nutrition

Eat Antioxidant-Rich Food Every Day

Green

Red

Orange and Yellow

Purple and Blue

White

Use Herbs and Spices in Everything

Opt for Fresh and Organic Food

Go on a 24- to 48-hour Fast

Detox Fasting

Intermittent Fasting

6 - Detox to Fight Allergies and Sensitivities

Identify Your Allergens

Cut out Gluten from your Diet

Consider Eliminating Dairy from your Diet

Avoid Refined Sugar and Artificial Sweeteners

7 - Detox to Cleanse your Body

Liver Detox

Colon Cleanse

8 - Recipes for Detox

Detox Water Recipes

9 - Weight Loss Detox Water

Minty Strawberry and Watermelon Antioxidant Water

Classic Day Spa Apple Cinnamon Detox Water

Ginger Mango Detox Water

Apple Cider Vinegar Detox Water

Cayenne and Lemon Master Cleanser Detox Water

Hot Honey Green Tea Detox

Hot Lemon and Mint Detox Water

10 - Detox Smoothie Recipes

Green Apple and Mixed Berry Detox Smoothie

Apple and Kale Detox Smoothie

Banana, Almond and Greens Detox Smoothie

Apple Avocado Detox Smoothie

Green Detox Smoothie for Clear Skin

Warm Ginger and Turmeric Milk Smoothie

11 - Detox Meal Recipes

Cold Asparagus Salad

Avocado Gazpacho

Beet, Plums, and Nectarine Salad

Moroccan Chickpea and Zucchini Detox Soup

Croatian Style Cabbage Slaw

Broccoli Pesto Pasta

Italian Style Egg Drop Soup with Spinach

Eggs on Asparagus, Mushrooms, and Lentils

Split Chickpeas with Coconut and Caramelized Onion

Green Pea Risotto

12 - Conclusion

Book 7 - Zero Belly Recipes

1 - Introduction

A Brief Guide to the Zero Belly Diet

2 - Foods to Avoid

3 - The Zero Belly 7-Day Cleanse

4 - Zero Belly Breakfast Recipes

Garlic Spinach Frittata

Poached Eggs with Pine Nuts on Spinach

Wheat-Free Granola

Spiced Poached Eggs and Tomatoes

Spiced Pear Porridge

Nutty Raspberry Oatmeal

Avocado and Tomato Omelet

Chickpea Pancakes with Strawberry Maple Syrup

Strawberry Pancakes

Mushroom and Spinach Scrambled Eggs

5 - Stock Recipes

Classic Vegetable Stock

Healthy Chicken Stock

Roasted Onion Stock

Flavorful Herb Broth

7 - Zero Belly Salad and Vegetable Side Dish Recipes

Quinoa, Radish and Currant Salad

Spinach, Broccoli and Strawberry Salad

Roasted Veggies and Grapes Salad on Watercress

Easy Buddha Bowl

Celery, Spinach, and Mushroom Salad

Black Bean Patties

Mexican Style Quinoa Salad

Mushroom and Peas Penne Pasta

Radicchio, Belgian endive, and Arugula Salad with Balsamic Vinaigrette

Roasted Herbed Broccoli

Artichoke, Olive and Greens Salad

Roasted Carrot and Beet Salad with Honey Lemon Cumin Dressing

Arugula, Almond, Apricot and Pear Salad with Goat Cheese

Mache Lettuce, Mint and Cucumber Salad

6 - Soups And Stews

Kale, Corn, and Sweet Potato Soup

South Florida Style Beans and Rice Stew

Classic Gazpacho

Thai Style Green Pea Soup

Provençal Vegetable Soup

Tuscan Inspired Cannellini Bean and Swiss chard Soup

Red Lentil Dahl

Indian Style Mung Bean Soup

Okra and Tomato Curry

Savory Butternut Squash Soup

French Style Lentil Soup

Spicy Summer Veggie Soup

Turkish Style Bulgur, Tomato and Red Pepper Soup

North African Style Lentils Soup

8 - Zero Belly Lean Meat and Fish Recipes

Herbed Lemon Hake with Garlic Sweet Potatoes

Cod and Apricot Curry

Monkfish and Bell Red Pepper Stew

Mediterranean Style Chicken and Wild Rice Bowl

Baked Halibut with Chermoula Sauce

Roasted Sea Bass with Mixed Mushrooms

Braised Halibut with Tarragon and Fennel

Chicken Romesco Skillet

Sicilian Style Haddock Stew

Roasted Snapper with Zesty Vinaigrette

Grilled Lemon and Rosemary Beef and Veggies

Chicken, Cherry Tomato, Squash, and Zucchini Skillet

Grilled Lemon and Marjoram Mackerel

Golden Seafood and Leek Stew

9 - Zero Belly Snack Recipes

Blanched Edamame Pods

Easy Date and Cherry Nut Balls

Roasted Red Bell Pepper and Artichoke Dip

Cherry Almond Cucumber Bites

Syrian Style Pepper and Nut Dip

Rosemary Garlic White Bean Spread

Baked Walnut Cinnamon Apples

Key Lime and Avocado Mousse

Nut and Seed Power Bars

Spiced Carrot Cupcakes

10 - Fruit-Based Smoothies Recipes

Apple Cinnamon Smoothie

Blueberry Oat Smoothie

Grapefruit Ginger Smoothie

Spinach and Raspberry Smoothie

Peaches and Oats Smoothie

Spiced Watermelon Smoothie

Decadent Banana and Dark Chocolate Smoothie

Minty Red Grape Smoothie

Easy Blueberry Almond Smoothie

Tropical Pineapple Smoothie

11 - Green Smoothies

Chia Apple Green Smoothie

Kale and Coconut Green Smoothie

Spinach Almond Banana Smoothie

Chocolate Oatmeal Spinach Smoothie

Green Tea Avocado Smoothie

Zesty Kale Green Smoothie

Parsley Strawberry and Chia Seed Green Smoothie

Pear and Greens Smoothie

Matcha Green Smoothie

Blackberry Lemon Spinach Smoothie

Banana Chard Green Smoothie

Super Avocado and Leafy Green Smoothie

Blueberry Spinach Green Smoothie

Zesty Spinach Green Smoothie

12 - Conclusion

Book 8 - Quit Sugar

1 - Introduction

2 - Importance of Carbs in One’s Diet

This bad reputation is undeserved

3 - The body undergoes hypoglycemia

4 - The body undergoes unwanted ketosis

This is the basic principle of the ketogenic diet

5 - Really, It’s All About the Carbs

Complex carbohydrates

Eggs

Fruits

Groundnuts, legumes, nuts, and seeds

Mushrooms

Sea vegetables

Wholegrains

Vegetables, herbs, and spices

Simple carbohydrates

Simple carbs, or basic sugar for that matter, are not really bad for the health

Baked goods

Brown and Purple Rice Porridge

Ezekiel Bread

Candies

Chips, crisps, and all manner of quick snacks

Commercially manufactured beverages

Condiments, dressings, gravies, sauces, and spreads

Dairy

Fast food items

Jams, Jellies, Marmalades, and Preserves

Over-processed grains, including white flour and white rice, etc.

Processed fruits, meat, and vegetables

Kimchi Recipe

Sugars, syrups, and sweeteners, both artificial and natural

6 - Dangers of Consuming Different Sweeteners

Broadly, sweetening agents are classified under natural occurring and artificial

Agave nectar or syrup

Balsamic glaze

Blackstrap molasses

Brown rice syrup, also called rice malt syrup

Coconut nectar or sugar

Corn syrup or glucose syrup

Dates, either fresh or dried

HFCS or High Fructose Corn Syrup

Honey, either raw or pasteurized

Palm sugar

Pure maple syrup

Stevia

7 - Reduce, Remove, and then Replace

First step: reduce

Commercially-manufactured white bread

Milled white rice

Veggie Rice In Rice Cooker Recipe

Sautéed Pressure Cooker Recipe

8 - Keeping a Food Diary

9 - Ways on How to Organically Reduce Sugar Intake

One: reach for water first

Two: exercise

Three: find a hobby you like

Second step: remove

Fiber-dense and Sugar-free Snack

Egg-Dipped Asparagus Recipe

Protein-dense Vegan-safe Meal

Apple-banana-chocolate Smoothie

Black Tea and Raspberry Infusion

Lemon and Strawberry Flavored Water

10 - Risks of Artificial Sweeteners

Cancer

Toxin buildup

Important

11 - Add a bit more fats and oil into daily meals

Baked Eggs in Avocado Halves

12 - Conclusion

Thank You

Disclaimer

Book 1 - Insulin Resistance Diet:

Secrets Revealed To Prevent Diabetes and Lose Weight (Optimize Your Body, Lose The Belly, Improve Hormones, Reverse Insulin Resistance)

1 - Why Insulin Resistance Is a Big Deal

Understanding Blood Sugar

Blood sugar (serum glucose) is usually measured by a doctor and involves routine blood work. All cells in your body use glucose as their basic fuel in making energy. Glucose may be measured in your blood, but it is only useful as your cells’ energy source once it is inside the cells, and not when circulating in your bloodstream.

Another way of looking at glucose is to consider it as a raw material that needs to be transported via the bloodstream (highway) to the factory (cells) before it can be utilized.

Why Your Blood Sugar Needs to Be Stable

Your body, in its optimal state, maintains blood glucose levels within a quite narrow range – this could either be too high (referred to as hyperglycemia) or too low (referred to as hypoglycemia).

It is important that your blood sugar is stabilized, because serious health problems can arise from blood sugar imbalances. Chronic spikes in blood glucose levels can lead to diabetes, which paves the way for severe complications to set in, such as heart disease, kidney failure, and blindness.

Role of Insulin in Your Health

For your body to remain healthy, it strives to keep your blood sugar levels inside the normal optimal range. To achieve this, it secretes the hormone insulin, which plays an important role in allowing glucose to be carried from the bloodstream and into your cells.

When your body is unable to produce insulin, a result of early onset of diabetes, the amount of glucose in your bloodstream significantly increases. Now, glucose cannot enter the cells if there is no insulin; this is why early onset diabetics require daily insulin injections.

The Root of Insulin Resistance

The good news is that most individuals are able to produce insulin. The bad news is that, as recent research has shown, the insulin that many people do produce is not functioning properly, which is to say that their cells do not respond to the signal from their insulin to let glucose from the bloodstream enter the cells.

But your body instinctively tries its best to maintain your blood sugar within the normal range, so the first thing it does to remedy the situation is to produce more insulin. It is as though the insulin secreted at the start is knocking on the cells’ doors to let the glucose in; but the cells refuse to open their doors, so your body sends in more insulin to knock even louder.

When this happens, insulin resistance has taken place. Insulin resistance is measured in your blood, which is characterized by high levels of insulin.

Harmful Effects of High Insulin Levels

Although the secretion of more insulin can temporarily benefit your body, since it helps prevent your blood sugar levels from rising, it can lead to consequences that negatively affect your body. The hormone insulin has a significant role in various processes in your body, so that excessive amounts can wreak havoc in different organ systems.

Elevated levels of insulin are a risk factor for diabetes (adult-onset), high blood pressure (hypertension), and heart disease. Moreover, increased amount of insulin in the body is linked to weight gain, trouble with weight loss, hypoglycemia and other blood sugar related issues, and a number of menstruation-linked imbalances.

Causes of Insulin Resistance

But what triggers this problem of your body secreting more insulin and causing insulin resistance? It is constantly a mix of genes and the environment. It is a given that heredity has a significant role in making certain individuals more likely to have problems with insulin resistance. But a person’s lifestyle, which has an impact on the genes, also has a big influence on this issue.

On one hand, a diet consisting of high amounts of processed foods, saturated fats, and refined sugars can be partly blamed. On the other hand, research has suggested that certain phytonutrients as well as vitamins and minerals can help in improving your body’s response to insulin – the hormone’s efficiency is increased, and so your body does not have to produce more insulin to get a similar outcome.

2 - Signs To Look Out For

But how will you know that the insulin resistance diet is for you? The following are common symptoms you should watch out for:

Blood sugar spikes

Your blood sugar increases when your pancreas is unable to produce adequate amounts of insulin, which is needed by your body to utilize glucose. If left unchecked, this increase in blood sugar levels can lead to extreme tiredness, excessive thirst, and frequent passing of urine, as well as kidney damage and other more serious issues.

Individuals who suffer from insulin resistance will have to check their blood sugar on a regular basis, as well as follow the insulin resistance diet plan in order to manage these symptoms.

Cravings for carbohydrates

Oh, the irony of it: When you have insulin resistance, it means that your bloodstream has too much glucose, but then, it cannot be utilized by your body to provide fuel to your cells. The result: your body ends up giving mixed signals, your brain gets confused, you start craving for carbohydrates, but then your body feels that it needs to have more carbohydrates.

When you fail to address this problem with insulin resistance, you will find it difficult to fight your cravings. Fortunately, insulin resistance is a health problem that you can manage with the help of the insulin resistance diet along with exercise and blood sugar monitoring. Your doctor can help you combat the impact of insulin resistance, and live healthy and happy.

Abdominal fat

One sign of insulin resistance is having excess fat around your midsection. Abdominal fat may appear to just lie there, but a lot of hormonal activities actually take place in it. This is the reason having belly fat may play a role in impaired glucose tolerance and insulin resistance. With the aid of exercise and the insulin resistance diet, you can fight abdominal obesity and reverse insulin resistance.

Polycystic ovarian syndrome

Polycystic ovarian syndrome is a health condition that many women suffer from due to high insulin levels. When a woman suffers from polycystic ovarian syndrome, it means that her ovaries are producing too much testosterone as well as other hormones.

This causes her periods to occur irregularly as well as painful cysts to grow on her ovaries. To balance her hormones, she needs to control her insulin levels, as leaving the condition unchecked can also result in infertility problems.

Swelling of the ankles

Another symptom of insulin resistance is having swollen ankles (the swelling may also affect other body parts). This is because the hormone insulin instructs your kidneys to retain water as well as sodium. If the fluids are needlessly retained as a result of insulin resistance, swelling occurs.

Acne and enlarged pores

Your skin is lubricated by the oil called sebum. If you suffer from insulin resistance, your skin produces too much sebum and causes your pores to become enlarged, which eventually results in acne.

The condition is linked to eating a diet consisting of too much carbohydrate. To help fight acne as well as other symptoms of insulin resistance, try eating more fresh veggies as well as lean meats, and eating less refined/simple sugars.

Female pattern baldness

Aside from playing important roles in sugar level regulation and fat storage, the hormone insulin also helps regulate a person’s hair growth. For women with insulin resistance issues, one of the signs is succumbing to female pattern baldness (alopecia).

If you are losing more than 250 hair strands a day, which is the typical amount your head should shed daily, have your blood checked at the doctor’s office for insulin resistance issues.

3 - Guidelines to the Insulin Resistance Diet

Foods To Eat & Avoid And Other Insulin Resistance Diet Pointers

Consume meals or snacks consisting of proteins, carbohydrates, and fats. Eating carbohydrates on their own often causes your body to respond by increasing the amount of insulin it releases. However, by eating carbs as part of a healthy protein + carbohydrate + fat combo, the insulin response becomes significantly decreased.

Keep in mind that a whole fruit (fresh) is the one carbohydrate that you can eat on its own. Meanwhile, the fruits included in the insulin resistance diet food list can be consumed without inducing a high insulin response from your body.

Within your first week into the insulin resistance diet, you may feel the urge to have sweets. This is your body’s normal reaction as it goes without refined sugars, which it has been accustomed to having. To help you deal with sugar cravings, try eating extra fruits. Once your sugar cravings subside, it would be helpful to restrict your fruit intake to 2 to 3 pieces daily.

Have 3 ounces (1 serving) of fish two to three times per week. For a vegetarian alternative, take flax oil (1 tablespoon) on top of the usual suggested servings. Both flax oil (found in any healthy food store’s refrigerated sections) and fish contain high amounts of omega-3s – fatty acids that play an important role in restoring the body’s normal sensitivity to insulin.

When making homemade salad dressings, use flax oil; when cooking dishes, use olive oil, canola oil, or sesame oil. These healthy fats have a beneficial effect on your body’s ability to utilize insulin.

You can include a low glycemic load nutritional supplement in your insulin resistance diet plan. You can try a powdered protein (1 serving = 150 calories) and use it to replace a meal/snack.

Avoid eating potatoes, corn (even popcorn), and other starchy vegetables. They cause your body to experience a surge in blood sugar levels. On the other hand, you can include yams and sweet potatoes in your insulin resistance diet.

Make sure you are eating several servings of green and yellow vegetables on a daily basis. Most are low-calorie and hardly have any effect on your blood sugar.

Steer clear of simple sugars or refined carbohydrates. Eating them can cause your insulin levels to rise rapidly.

It is best to keep from consuming saturated fats as well as processed foods that contain hydrogenated vegetable oils or partially hydrogenated vegetable oils (check their labels). These types of fats tend to have a negative impact on the way insulin is used by your body. Go for healthy fats that can help counteract the blood sugar spiking effect of carbohydrates.

See to it that your every meal contains nuts, seeds, olive oil, or other healthy fat sources. You can use them to dress your veggies, salads, and grains. Adding olives and avocadoes to your dishes is also a good way to include healthy fats in your diet.

Pork, beef, and veal are best eliminated from your diet when trying to fight insulin resistance. These protein sources contain high amounts of saturated fat. You will be better off going for lentils, beans, peas, and other legumes as well as eggs, turkey, chicken, and wild game – the saturated fats they contain are extremely low. Dairy can also be included in the insulin resistance diet, as long as they are low-fat.

See to it that you eat one vegetarian meal every day. It should consist of eggs, legumes, and cottage/yogurt (low-fat).

Soda pop is not allowed in the insulin resistance diet. You can, however, drink one to two cups per day of your favorite coffee (caffeinated) or tea. And you can definitely have adequate amounts of water, mineral water, seltzer, and herbal/green/decaffeinated tea and coffee.

4 - Strategies for Fighting Insulin Resistance

Portion Control

Fighting insulin resistance is easier when you also lose excess weight. Aside from following the insulin resistance diet, you can also achieve your weight loss goals by limiting your food portions, as well as calorie intake.

Try eating smaller meals all through the day. It also helps to avoid letting yourself experience too much hunger; this only makes you more likely to overeat in your next meal.

Begin each of your meals with a portion much smaller than what you are used to having. Then you can add more if you still feel hungry.

Consider shrinking your portions by eating from a salad plate, luncheon plate, or any other type of smaller dish.

It helps to keep from going back for seconds during a meal. And avoid keeping extra food on your dining table – you will be tempted.

Store any leftovers in single-serve food containers, then freeze; you can then reheat them for quick meals.

When eating out, keep your portions under control by ordering just half of a meal. You may also order a dish from the children’s menu.

If ordering a