Insulin Resistance Diet?
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I just ordered this book. I am a type 1 diabetic for 24 years now and my dr told me that I am also insulin resistant. A recent trip to my dermatologist and she told me that she suspects I have PCOS as well. I have been eating 1400-1500 calories and working out for at least an hour 5 days a week since September and have barely lost any weight. I am hoping that this book helps me!0
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jamie_lee80 wrote: »I just ordered this book. I am a type 1 diabetic for 24 years now and my dr told me that I am also insulin resistant. A recent trip to my dermatologist and she told me that she suspects I have PCOS as well. I have been eating 1400-1500 calories and working out for at least an hour 5 days a week since September and have barely lost any weight. I am hoping that this book helps me!
Good luck Jamie! My fingers are crossed for you. I'd love to have you as a friend to keep encouraging each other.
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I just started with the system in this book today, so we'll see what happens! I have what has been called Metabolic Syndrome and Syndrome X, which is a combination of type II diabetes, high blood pressure, a lot of fat around the waist, and high cholesterol. After controlling the diabetes for 15 years with Metformin, my blood sugars and a1c's are getting worse and I'm spilling protein (which requires taking yet another medicine). I'm trying to avoid having to take insulin. I also have PCOS.
While reading the book, it seems to explain why I gained weight on Jenny Craig. I'm still figuring out the link and balance system. It is a bit challenging for me. Ok more than a bit
The one complaint I have about the book is that they do not list serving sizes for the recipes. How do you divide an unknown quantity of food into 4 or 6 or 9 servings? Has anyone figured that out?
I take entirely too much medication for the diseases I listed (and other medical problems), and I have some physical limitations that are exacerbated by my weight. I also have limitations on aerobic activity (I have to keep my pulse rate under 100 basically). This affects how much and what type of exercise I can do, but for now I will be walking on a treadmill (it will be delivered on Saturday) and following a set of yoga DVDs called Yoga for Inflexible People. The early routines are done in a chair and you move on from there. I feel like a total loser when I end up getting tired and sweaty from 30 minutes of chair based yoga
, but hopefully that will improve. I hope to be able to do some strength training at some point.
Its nice to find you all
Sorry this has gotten so long! 0 -
I've heard that about the surgery, yes. Glad it's worked for you.Sabine_Stroehm wrote: »You had surgery with your doctor's guidance to get you started as well, correct?
Not quite. I've been successful at holding type 2 diabetes at bay (but not lost weight) for over twenty years by following conventional advice.
The first ten years I was pre-diabetic, and remained so by controlling my diet as a diabetic would.
The next ten years I controlled diabetes through a combination of diet and Metformin, but did not lose weight.
After gaining another ten pounds, I could not control blood sugar with Metformin and diet alone, and we started to look at other options. I was referred to the bariatric program.
I lost thirty pounds following conventional advice from a dietitian.
I had the surgery and had immediate reversal of diabetic symptoms. This is a known benefit from bariatric surgery and it is not completely explained by weight loss alone.
I've been conventionally losing weight ever since, eating a moderate amount of carbohydrates and all the other macros.
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gshillitani wrote: »I just started with the system in this book today, so we'll see what happens! I have what has been called Metabolic Syndrome and Syndrome X, which is a combination of type II diabetes, high blood pressure, a lot of fat around the waist, and high cholesterol. After controlling the diabetes for 15 years with Metformin, my blood sugars and a1c's are getting worse and I'm spilling protein (which requires taking yet another medicine). I'm trying to avoid having to take insulin. I also have PCOS.
While reading the book, it seems to explain why I gained weight on Jenny Craig. I'm still figuring out the link and balance system. It is a bit challenging for me. Ok more than a bit The one complaint I have about the book is that they do not list serving sizes for the recipes. How do you divide an unknown quantity of food into 4 or 6 or 9 servings? Has anyone figured that out?
I take entirely too much medication for the diseases I listed (and other medical problems), and I have some physical limitations that are exacerbated by my weight. I also have limitations on aerobic activity (I have to keep my pulse rate under 100 basically). This affects how much and what type of exercise I can do, but for now I will be walking on a treadmill (it will be delivered on Saturday) and following a set of yoga DVDs called Yoga for Inflexible People. The early routines are done in a chair and you move on from there. I feel like a total loser when I end up getting tired and sweaty from 30 minutes of chair based yoga , but hopefully that will improve. I hope to be able to do some strength training at some point.
Its nice to find you all Sorry this has gotten so long!
That's not sad at all, our workouts need to start somewhere, right? Great job even doing 30 minutes. Beats me. I feel pathetic. I haven't worked out in weeks. I need some support. I have requested you as a friend. All those medications will soon be gone if you keep up the Good work. As for the dividing the portions, I just write carbs and protein for each item and then divide into as many servings as it will make. Seems to work for me. I find I do best with a pen and notepad left on the counter 24/7 and write calories, protein and carbs only. Linking isn't the hard part, its the ratio balancing I think.0 -
I thought the book was a bit contradictory in places and was a little vague on quite a few points, but the bottom line (30g carbs per every 15g protein, I think it was, and only protein if eating again within a 90-minute time period) does make sense for a diabetic or pre-diabetic, as fewer carbs at any one sitting do tend to keep insulin in better control.
As for the pairing-proteins part, I found (taking my blood glucose) that it delayed but did not significantly reduce (ultimately) my final blood glucose reading (at 60 minutes, then 90 minutes) as compared to meals with controlled carbs but less or minimal protein.
The protein portion, for me at least, helped control my appetite a bit. So I'll say that much for it.
I don't really do IR anymore, but I do still stick with the principle of adding a protein, again, more for the appetite control (for me).0 -
I have no problem with the nutrition values, since MFP does that for me... what I have trouble with is dividing the cooked item into X portions. I cooked one recipe last night, turkey breast tenders parmesan. It is for 4 servings, but how do you determine how much one serving is when looking at a pan full of food?
I'm sure I'll get better at linking and balancing as I go along 0 -
I would really recommend that you get a food scale if you don't have one already. It will take time to learn portions but it will start to make more sense. Your hand can also be a good guide. Generally your portion of meat/protein will be about the size of your palm (weighed out we're talking 3-4oz). With IR, your portion of starchy carb will be similar, perhaps half the size of your fist (the weight would vary, I look for how much would give me about 30g of carbohydrate). Then fill up the rest of your plate with fruits and veggies and that would make for a pretty good meal. I am always sure to include fat as well, which in this case you are getting from the cheese (and whatever cooking method you followed).0
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I thought the book was a bit contradictory in places and was a little vague on quite a few points, but the bottom line (30g carbs per every 15g protein, I think it was, and only protein if eating again within a 90-minute time period) does make sense for a diabetic or pre-diabetic, as fewer carbs at any one sitting do tend to keep insulin in better control.
As for the pairing-proteins part, I found (taking my blood glucose) that it delayed but did not significantly reduce (ultimately) my final blood glucose reading (at 60 minutes, then 90 minutes) as compared to meals with controlled carbs but less or minimal protein.
The protein portion, for me at least, helped control my appetite a bit. So I'll say that much for it.
I don't really do IR anymore, but I do still stick with the principle of adding a protein, again, more for the appetite control (for me).
I'm curious, did you ever look at the effects of fat in your meals on blood glucose over time?
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girlviernes wrote: »I thought the book was a bit contradictory in places and was a little vague on quite a few points, but the bottom line (30g carbs per every 15g protein, I think it was, and only protein if eating again within a 90-minute time period) does make sense for a diabetic or pre-diabetic, as fewer carbs at any one sitting do tend to keep insulin in better control.
As for the pairing-proteins part, I found (taking my blood glucose) that it delayed but did not significantly reduce (ultimately) my final blood glucose reading (at 60 minutes, then 90 minutes) as compared to meals with controlled carbs but less or minimal protein.
The protein portion, for me at least, helped control my appetite a bit. So I'll say that much for it.
I don't really do IR anymore, but I do still stick with the principle of adding a protein, again, more for the appetite control (for me).
I'm curious, did you ever look at the effects of fat in your meals on blood glucose over time?
You know, no, I didn't. Maybe I should do that.
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diabetes does NOT go anywhere... once you have stressed your Pancreas careful monitoring of your diet becomes a lifelong commitment.. and that lifelong "thing" can become pretty short if you ignore your diet or believe diabetes is curable0
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girlviernes wrote: »I would really recommend that you get a food scale if you don't have one already.
Oh I weigh and measure all of the things I eat. What I meant was the extra steps you have to take to weigh an empty pan, cook the food, re-weigh the pan (which is now hot) and divide the result into X portions as stated by the recipe. I wish the book would just have given serving sizes along with the recipes
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The diagram that @jgnatca posted above is the one that I was recently given by a new nutritionist. It has apparently replaced the standard food pyramid with an eye toward simplicity. Check out choosemyplate.gov.
This is an interesting conversation. I have picked up a copy of the Insulin Resistance Diet, and have read the whole thing. As far as I can tell, it is consistent with everything I have heard from my more competent nutritionists over the years. (Not all of them are.) It's just easier to keep track of your eating patterns than measuring and weighing everything all of the time. Balance is the key.
I agree that there are some wacky diet books out there, and that nutrition advice online can be highly dangerous, but you can't knock all dietary approaches just because some of them may be dangerous. In my experience, some nutritionists and diabetes doctors are just as dangerous as the wackiest of wacky diet books. Frankly, I've gotten too much bad advice from authoritative sources -- which is why I'm here. Insulin resistance, morbidly obese, PCOS -- you name it. I'm always defeated before I even get started, or before too long.
Looking forward to being a part of this community, and all of the positivity I've been reading here so far!0 -
neanderthin wrote: »
Not really, most of their recipes are geared to lower carbs but most of their diet plans are well over 100g's a day, some as much as 200 on a calorie reduced diet. Nothing wrong with taking a more aggressive stance on carbs, it is a disease after all and reducing carbs to low levels help tremendously and is more effect, especially for women with PCOS as well. You simply fell for the appeal to authority card.If you are insuline resistant, do yourself a favour and do not follow random miracle diets you read about. Either talk to your dr and ask for a sample meal plan, or try the American Diabetes association. Here: www.diabetes.org. They have plain and simple instructions on how to change your lifestyle and eating habits and their advice not only is effective, but actually much simpler to follow than most special "diets" you will google about.
They are giving medical advice, that will help someone deal with their illness, in an effective way that does not require unnecessary sacrifices. As someone who has PCOS and is insuline resistant, I feel far more reassured by following my dr's advice (which is exactly the same as the one in the link I posted by the way), than treating carbs as the devil, or following other advice found on dr google, miracle diets from people sellign books, or following anecdotal stories about what worked for strangers. PCOS and insuline resistance are medical issues, that have been around a long time, and how to deal with them is hardly a mystery to the medical community. Every endocrinologist I have seen the last 20+ years, gave me pretty much the same simple guidelines. And yet there are countless miracle diets and weird cures all over the internet. I wonder which one to trust for a medical problem, the dr or the internet... Tough decision.
Low carb diets are not miracle or fad diets. They've been around for decades because they are successful. There are multiple ways to approach a diet for someone who is insulin resistant. People should research and do what's best for them.0
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