I've had some people ask me about the diet I'm using to hopefully get my blood sugar levels back where they need to be and to shed this weight. After a lot of research, I decided on the Insulin Resistance Diet. I will say up front that I have not read the book that goes along with the diet. I've gotten most my info online from my CO friends that are doing it because of their PCOS and from the website that is done by the authors of the book. I've also learned a lot from people I've met on SparkPeople, a weight loss, nutrition, and fitness site. This is only day 2 so I'm by no way an expert, but here's a good rundown of the diet that I found online and I've been using.
Basic Philosophy/Strategy: According to the authors, it is not carbohydrates that cause weight gain, but lack of protein and an excess of carbohydrates consumed in one sitting. Therefore, the authors recommended that carbs and protein be consumed in the ratio of 15g:7g. The maximum amount of carbohydrate allowed per meal or snack is 30g, and this must be balanced with at least 14g of protein. This concept is referred to as "linking and balancing" in that all carbs are linked with protein and balanced in this specific ratio.
The authors endorse the low fat hypothesis, so the plan dictates that low fat protein such as poultry, fish and low fat dairy products be used mainly as protein sources. Red meat can only be consumed 2 or 3 times a week. The plan counts beans and milk as proteins.
All vegetables with the exception of corn and potatoes can be eaten freely on the diet. Avocados and olives must be limited however due to their high fat content. Apples, cherries, peaches, plums and grapefruit do not need to be linked and balanced with protein, but are confined to no more than a half cup serving every 2 to 3 hours.
No more than 32g of carbs may be consumed within 2 hours. If one consumes more than this then the excess is stored as fat. This concept is known as the 2 hour fat window. Protein, however can be eaten at any time
Exercise is strongly endorsed
Critical of ketogenic diets, citing patients who have become ill (!!)
4. By the numbers:
Fat:20-30%, Protein: 20-30% Carbohydrate: 40-60%
Fats and Oils: Keep fats to a minimum, include some good fats
High-Carbohydrate Foods :Eat no more than 2 servings at any one time. Eat at least 2 fruits servings daily
High-Protein Foods: Eat at least 8 servings a day. Include 2 to 5 servings of dairy foods
Vegetables: Consume Freely, but eat at least 3 servings a day
5. Method: see no. 3
6. Typical menu:
Bfast:egg on toast, yogurt with cereal, milk with cereal
Lunch: Sandwhich with meat and low fat cheese, grilled chicken salad , beef soup with a potato
Dinner: Lean meat with a potato and vegetables, lentil pilaf with low fat cheese, pasta with meatballs and a green salad
7. Emphasis on: Fat and Protein. Can be difficult to find low fat protein sources if you do not wish to include milk and beans as true protein sources.
8. Unique Features: Resembles a diabetic diet. No foods are banned which makes this plan very livable. Suitable for vegetarians. Treats are recommended up to 2 or 3 times a week. This may lead people down the slippery slop if they "treat" themselves to foods they are actually addicted to such as sugar.
May not work for those who are very sensitive to carbohydrates. Proscribes to the low fat theory, so is more likely to be accepted by the mainstream medical establishment.
9. About the authors
Cheryle R. Hart. M.D. is the founder of the Wellness Workshop, a medical weight-loss clinic in Washington. She was the associate clinical professor of medicine at the Mayo Clinic and the University of Washington Medical School. She specializes in bariatrics. Her clinic address the four main aspects of what she considers to be successful weight management: medical, nutritional, fitness education and emotional support.
Mary Kay Grossman, R.D.
She is the nutritional adviser for the Wellness Workshop. Discovered that she too suffered from Insulin Resistance when she began to formulate menus and plans for her patients. This plan enabled her to finally lose weight seven years after the birth of her child.
I hope this helps!