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Harnessing the Power of the Ketogenic Diet for Insulin Resistance

diet holistic nutrition

Embarking on a journey to conquer insulin resistance often leads individuals to explore various dietary avenues. The ketogenic diet, with its unique macronutrient ratios, has emerged as a promising option for tackling insulin resistance head-on. In this blog, we'll delve into how the ketogenic diet can be a potent ally in managing insulin resistance, and how it aligns with the offerings of GLOW Body Pilates—a holistic hub for health coaching and wellness in Ridgewood, NJ.

The Pitfalls of Macro Obsession

Before diving into the ketogenic approach, it's crucial to dispel a common misconception. Focusing solely on hitting a specific carbohydrate count while neglecting the nutritional quality of the diet is a misguided approach. Optimal health shouldn't be compromised in the pursuit of ketosis. In fact, the ketogenic diet emphasizes a balanced, nutrient-dense intake that nourishes the body while regulating insulin response.

Cracking the Ketogenic Code

The ketogenic diet operates within a framework that emphasizes fat intake as a primary energy source, while maintaining a moderate protein intake and minimizing carbohydrate consumption. The ratio typically hovers around 65-75% of calories from fat, 15-25% from protein, and 5-10% from carbohydrates. This composition provides ample room to meet essential protein requirements and enjoy a spectrum of nutrient-rich foods.

Navigating the Sea of Healthy Fats

Fats are a cornerstone of the ketogenic diet, contributing to energy production and satiety. When choosing fats, opt for those that preserve stability and nutrient value. The following are excellent choices:

Saturated and Monounsaturated Fats: Suitable for higher temperature cooking and crafting fat bombs.

  • Butter
  • Ghee
  • Coconut Oil
  • Lard
  • Tallow
  • Avocado Oil
  • Olive Oil
  • Bacon Fat
  • Duck Fat
  • Macadamia Nut Oil

Polyunsaturated Fats (Choose Wisely): Some seed-based oils like hemp, flax, and chia oils can be included, but opt for cold-pressed versions and avoid heating them.

Fueling Up with Vegetables and Fruits

Contrary to the notion that keto diets restrict vegetable and fruit intake, "above-ground" vegetables and berries are vital components of a ketogenic plan. These options are low in carbohydrates while offering essential nutrients:

  • Leafy Greens: spinach, arugula, kale, watercress
  • Cruciferous Veggies: broccoli, cauliflower, Brussels sprouts
  • Avocados
  • Mushrooms
  • Zucchini
  • Berries (in moderation)

Protein Powerhouse

Protein plays a pivotal role in the ketogenic diet, supporting satiety and lean mass. Opt for a variety of protein sources, including:

  • Small, oily fish
  • Wild-caught fish
  • Bivalves
  • Wild shrimp
  • Poultry
  • Lamb
  • Grass-fed beef
  • Pasture-raised eggs
  • Organ meats
  • Bacon (without added sugar)
  • Pasture-raised pork

Dairy Delicacies

Select full-fat, pastured dairy options for optimal nutrition. Avoid low-fat and fat-free dairy. Consider including:

  • Raw hard and soft cheeses
  • Full-fat plain Greek yogurt
  • Full-fat milk and cream
  • Fermented drinks like kefir (watch carb content)

Infusing Flavor with Herbs and Spices

Enhance your dishes with an array of herbs and spices, enriching both taste and nutrition:

  • Sea Salt or Himalayan Pink Salt
  • Black Pepper
  • Cinnamon
  • Turmeric
  • Cayenne
  • Cumin
  • Basil
  • Oregano
  • Dill
  • Rosemary
  • Parsley
  • Chili Powder
  • Saffron
  • Cardamom

Smart Snacking with Nuts and Seeds

Nuts and seeds offer a convenient and nutritious snack option in moderation:

  • Macadamia nuts
  • Brazil nuts
  • Pecans
  • Hazelnuts

Crafting Savory Sauces and Condiments

When incorporating sauces and condiments, prioritize options that avoid hidden sugars and sweeteners:

  • Homemade ketchup or Primal Kitchen Ketchup
  • Mayonnaise (avocado oil-based)
  • Sriracha
  • Mustard
  • Salad dressings (yogurt or avocado oil-based, no sugar)

Finding Sweetness Without Sacrifice

Natural sweeteners like stevia, monk fruit, and sugar alcohols such as xylitol and erythritol can provide occasional sweetness without compromising insulin response.

GLOW Body Pilates: A Holistic Haven

Navigating the terrain of insulin resistance is made easier with the guidance of GLOW Body Pilates, located in Ridgewood, NJ. This wellness sanctuary, led by dedicated professionals, offers health coaching to complement your ketogenic journey. With a focus on holistic well-being, GLOW Body Pilates provides a space to achieve optimal insulin sensitivity while fostering overall vitality.

Embrace the Keto Advantage