THE ULTIMATE

FOOD GUIDE
Learn What to Eat to Lower Insulin, Burn Fat, & Build Muscle
 How to Use This Guide
This Guide helps you better understand the major food macronutrients of carbohydrates,
proteins, and fats.
We encourage you to use this Guide as a shopping list. Fill your fridge and pantry with
foods that are lower in starches and sugars, and higher in protein, healthy fat, and fiber.
At the end of this Guide, there are a couple of helpful next steps to help you apply what
you learn, and deepen your understanding.
We hope you find this helpful, and you can reach us at [email protected] with any
questions.
Main Topics
Prioritize Protein
Eat Plenty of Healthy Fats
Fill Up With Fiber
Your Next Steps
Prioritize Protein

How Much Protein Per Day? How Much Protein Per Meal?
Between 1.2 to 1.6 grams per kilogram of At least 30 grams of complete protein each
ideal body weight per day. Take your meal to reach the 3 gram leucine threshold
weight in pounds/2.2 for your weight in kg. to build and maintain muscle.

Why is Protein Important?

Protein keeps you full between meals. It
also supports healthy bones, muscles, and
stable blood sugars.
 Animal Proteins
Food Serving Size Protein (grams) Net Carbs (Grams) Calories
Chicken breast 4 ounces 35 0 196
Steak 4 ounces 34 0 181
Shrimp 5 ounces 34 0 140
Tuna 6 ounces 33 0 146
Pork 4 ounces 32 0 193
Chicken thighs 4 ounces 31 0 196
Salmon 5 ounces 31 0 292
Tilapia 4 ounces 30 0 145
Eggs 5 large 31 3 388
Low sugar beef jerky 2.5 ounce 30 6 175
Full fat greek yogurt 1 ½ cup 33 9 300
Full fat cottage cheese 1 ¼ cups 33 12.5 275
 Plant Proteins
Food Serving Size Protein (grams) Net Carbs (Grams) Calories
Sacha inchi seeds 1 cup 32 0 680
Black soybeans 1 ½ cup 33 3 360
Extra firm tofu 10 ounces 30 5 255
Tempeh 1 cup 34 6 319
Edamame spaghetti 2 ½ ounces dry 30 9 225
Black soybean spaghetti 2 ½ ounces dry 31 10 225
Shelled edamame 1 ¾ cups 32 10 328
Lentils 1 ¾ cups 31 49 402
Black beans 2 cups 30 51 454
Kidney beans 2 ¼ cups 32 63 494
Chickpeas 2 ¼ cups 33 73 605
Quinoa 3 ½ cups 30 123 791
Eat Plenty of Healthy Fats
Is insulin released when I eat fat?
Healthy fats and fiber do not significantly
raise your insulin. Protein does a little, Carbohydrates (Starch & Sugar.
starches and sugars do a lot. Fiber doesn't cause a spike.)
Protein
How much fat do I need?
Dietary Fat
There is no one-size-fits-all answer. We
recommend focusing first on getting enough
protein at each meal. From there, if you
want to lose weight faster, eat more fat and
less starches and sugars. Insulin
Response
Time
Healthy Fats

Good/Protective Against Heart Disease:

Omega-9 fatty acids (monounsaturated)

avocado, avocado oil, olives, olive oil, cashews, walnuts, almonds

Omega-3 fatty acids (polyunsaturated)

chia seeds, flaxseeds, flaxseed oil, avocado, avocado oil, olives, olive oil,
cashews, walnuts, almonds, herring, mackerel, lake trout, sardines, tuna,
salmon, or halibut

Whole-food omega-6 fatty acids (polyunsaturated)

cashews, almonds, walnuts, sunflower seeds
Saturated Fats

Different types of saturated fat will Long-chain fatty acids (most of the
vary in how they affect your body. saturated fat we eat) vary in health
Some people have a dairy sensitivity based on if there are inflammatory
and it causes inflammation for them. substances in the food product, or if
There are short, medium and long- your body experiences inflammation
chain saturated fatty acids. following digestion of that food.
Short-chain fatty acids are a Saturated fat sources: animal fat,
byproduct of fiber digestion in the gut. some meats, eggs, butter, dairy
Medium-chain fatty acids (MCT) are products like cheese, milk and yogurt,
healthy. coconut, coconut oil, palm kernel oil.
Saturated Fats
Often people are concerned saturated fats will raise LDL-C (cholesterol).
This is true.
However, LDL-P (particle number) and LDL size is what matters for cardiovascular risk,
not LDL-C or total cholesterol.
Saturated fat raises HDL-C and increases LDL particle size, both of which are protective
against heart disease.
We recommend reducing saturated fats if you have a high ApoB or Lp(a), and instead
biasing your fat intake towards monounsaturated and unprocessed polyunsaturated.
Here's a video that explains the difference between LDL-C and LDL-P.
Unhealthy Fats
These fats are inflammatory. Inflammation leads to insulin resistance and weight gain.

Highly processed and refined omega-6 fatty acids

Vegetable oils, seed oils, and fried foods.
These include canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and rice bran.
"High oleic" seed oils are now being made. These may have a better fatty acid profile, but are
still highly processed.

Trans fatty acids

Look for the words "partially hydrogenated oils." You can also find trans fats in foods fried in
the oils listed above, such as chicken strips or french fries.
Carbohydrates 101

There are 3 Categories of Carbohydrates

Starch, sugar, and fiber.

2 Types of Carbohydrates Don't Help You Lose Fat

Starch and sugar (especially added sugar). They cause your body to release insulin,
the fat storage hormone.

1 Type of Carbohydrate Will Help You Lose Fat

Fiber. It keeps you feeling full and helps keep your bowels regular.
 Examples of Carbohydrates
EAT MORE FIBER, LESS STARCH AND SUGAR

Starch Sugar Fiber

Potatoes (any form), any kind of Many fruits, any food with added Non-starchy vegetables, moderate
rice, any kind of pasta, white and sugar, ice cream, candy, sweets, amounts of beans, berries, and
wheat bread, flour many sauces, pop unprocessed whole grains
 Net Carbohydrates
NET CARBS = TOTAL CARBS - FIBER

A lower net carbohydrate diet will help reverse insulin

resistance and lower body fat.

Very Low Carb Low Carb Moderate Carb

Less than 50 grams of net carbs 50 - 100 grams of net carbs per 100 - 150 grams of net carbs per
per day. day. day.
 LIMIT ADDED SUGAR TO

24
grams per day for women or 36 grams per
day for men
Foods High in Added Sugar
Pop/soda
Candy
Cake
Cookies
Donuts
Fruit Juice
Many processed foods. There are over 60 names for
added sugar. Check the ingredients list for words like
syrup, dextrose, glucose, fructose, caramel, & sucrose.
Sugar-Free Ingredients to Avoid

Some sugar-free ingredients still raise blood sugar. Either immediately or

they change your gut health and lead to poor blood sugar regulation down
the road.
These include sucralose, maltodextrin, saccharin, acesulfame potassium, &
aspartame.
These are found in many "health" foods. Be sure to screen for these
ingredients.
Healthier Sugar Substitutes

We recommend stevia or monk fruit for primary

sugar substitutes.
Erythritol is a sugar-alcohol that is okay, but may
cause gas and stomach bloating.
There are many low-carb desserts you can enjoy
with a low-insulin lifestyle! You can use almond or
coconut flour for lower-carb options.
Google or Pinterest "low-carb" or "sugar-free"
desserts for ideas.
Eat More Fiber
Aim for at least 25 grams per day
for women and 35 for men.
Non-Starchy Vegetables
Non-starchy vegetables are higher in fiber and lower in
starch and sugar than starchy vegetables.
They usually contain 5 grams or less of net carbohydrates
per serving.
Non-starchy vegetables and low sugar fruits are important
sources of fiber, micronutrients, and phytochemicals.
They are highly anti-inflammatory and encouraged at
each meal to help reduce the risk of many chronic
diseases, including cardiovascular disease, type 2 diabetes,
some cancers, and obesity.
 Non-Starchy Vegetables
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories
Black soybeans ½ cup 6 5 130
Asparagus 1 cup 4 4 40
Edamame ½ cup 4 4 95
Artichoke ½ cup 4 3 22
Eggplant 1 cup 3 2 20
Cauliflower 1 cup 3 3 28
Zucchini 1 cup 3 5 30
Yellow (summer)
1 cup 3 5 36
squash
Cabbage 1 cup 3 5 35
Turnips 1 cup 3 5 34
Kale 1 cup 3 5 36
Onion ¼ cup 3 3 16
 Non-Starchy Vegetables
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories
Spinach 2 cups raw 2 0 14
Lettuce 2 cups 2 1 16
Celery 1 cup 2 2 16
Green beans ½ cup 2 3 22
Red bell peppers ½ cup 2 3 23
Broccoli 1 cup 2 4 31
Brussels sprouts ½ cup 2 4 28
Carrots ½ cup 2 4 26
Mushrooms 1 cup 1 1 15
Bean sprouts ½ cup 1 2 16
Green bell peppers ½ cup 1 2 15
Cucumber 1 cup 1 3 16
Spaghetti squash ½ cup 1 4 21
Yellow bell peppers ½ cup 1 4 20
Starchy Vegetables
Starchy vegetables contain more than 5 grams of net
carbohydrates per serving.
They should be eaten in smaller portions than starchy
vegetables.
Starchy vegetables are a good option for fueling
carbohydrate needs for high intensity or duration exercise.
 Starchy Vegetables
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories
Navy beans ½ cup 10 14 128
Acorn squash 1 cup 9 21 115
Pinto beans ½ cup 8 15 123
Black beans ½ cup 8 13 114
Sweet potatoes 1 cup 7 35 180
Taro 1 cup 7 39 187
Kidney beans ½ cup 6 15 113
Parsnips 1 cup 6 21 111
 Starchy Vegetables
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories
Garbanzo beans ½ cup 6 16 135
Great Northern beans ½ cup 6 12 105
Corn 1 cup 5 37 177
Yams 1 cup 5 32 158
Green peas ½ cup 4 8 67
White potatoes 1 cup 4 39 188
Red potatoes 1 cup 4 36 178
Butternut squash 1 cup 0 22 82
Low-Sugar
Fruits
EAT THESE IN MODERATION

Raspberries, blackberries, strawberries,

tomatoes, olives, coconut, avocado.
 Fiber in Various Fruits
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories

Avocado 1 cup 10 3 240

Blackberries 1 cup 8 7 62

Raspberries 1 cup 8 7 64

Olives 1 cup 5 3 152

Pear 1 cup 5 20 94

Orange 1 cup 4 17 85

Blueberries 1 cup 4 17 84

Banana 1 cup 4 30 133

Strawberries 1 cup 3 9 49

Apple 1 cup 3 14 65

Tomato 1 cup 2 5 32
 High Fiber Nuts & Seeds
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories

Basil Seeds ¼ cup 23 0 195

Chia Seeds ¼ cup 14 3 200

Flaxseed Meal ¼ cup 8 0 112

Cocoa Powder ¼ cup 6 3 36

Pistachios ¼ cup 3 6 171

Quinoa ¼ cup (dry) 3 26 170

Almonds ¼ cup 2 2 127

Sunflower Seeds ¼ cup 1 1 67

Pumpkin Seeds ¼ cup 1 3 114

 High Fiber Grains
Food Serving Size Fiber (Grams) Net Carbs (Grams) Calories

Bulgur Wheat 1 cup 8 26 151

Farro 1 cup 6 30 169

Pearled Barley 1 cup 6 38 193

Oatmeal 1 cup 4 24 166

Brown Rice 1 cup 4 42 218

Wild Rice 1 cup 3 32 166

Like starchy vegetables, have these in moderation, preferably towards the end of the meal.
Also a good exercise fueling source if you need carbs for performance.
 Success Stories

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 Helpful Next Steps

Low-Insulin Recipes + Insulin Resistance Diet

Meal Plan Starter Course
Get access to our recipe bank full of Ready to lose weight with insulin resistance?
delicious and healthy recipes. Plus see a Standard advice won't do. This starter course
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[email protected]

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