Insulin Resistance Diet and counting calories
 

Hi! My name is Kim, I'm 47 years old. Today will be my first day of the IRD diet. I'm hoping to find buddies to help me with my journey. I have tried many diets and keep rotating them trying to find the perfect fit. IRD with counting calories seems to me to be the closest fit for my needs. I need rules to follow but not to strict where I can follow only for a few weeks. Most low carb diets are not calorie controlled, I'm a 47 yr old female, I need calorie restriction to lose weight.
Last August I had a complete hysterectomy and in September I had a stent
put in my heart for a 95% blockage in a main artery.(major heart disease in
my family). With this I have a long list of medications that I'll be on for the
rest of my life. This month I had blood work done, everything was ok except
for my fasting glucose level which was 117. That was the highest reading
I've had. Hoping IRD will lower this and keep me from becoming diabetic.
I hoping for support here at 3FC.
Thank you, Kim.

I just comleted my first day of the Insulin Resistance Diet. I had 4 balanced meals around 4 hrs apart. I felt satisfied. My numbers for the day are;

1356 calories
103g. protein
127g. carbs
24g. fiber

I exercised for 1 hour. 20 minutes rebounding outdoors and 40 minutes on the treadmill at 3.3mph at a 1% incline.

Each Saturday I will post my weight and measurements for the week. This will be hard for me to do, I've always been secretive about my weight.

If your interested in this plan, read the reviews on Amazon, it has an excellent rating.

I do have a question, It seems that everytime I try to exercise my appetite increases to the point I eat more calories then I burned exercising. I hate feeling hungry but i enjoy exercising and I know it will help my insulin levels. Any suggestions would be appreciated.

Hi Kim! Welcome to 3FC! :)

I love the IR Diet. For me, it's very doable and the most effective way to lose weight.

A couple suggestions for you...

Find out how many calories you should be eating with a calculator like this one. Your hunger could be explained by not having enough calories.

I exercise in the morning and I've found it helpful to space out my breakfast. I have a small carb/protein snack before and after exercise, and then another small protein about an hour later. Doing this keeps my blood sugar stable and makes me feel full longer.

HTH. :)

Hi Rochester! Thank you for the welcome. I love this site.

It's amazing the link for the calculater has almost the same calories I came up for myself. I want to zigzag my calories like this;

Monday 1800 calories
Tuesday 1400 calories
Wednesday 1600 calories
Thursday 1800 calories
Friday 1400 calories
Saturday 1600 calories
Sunday 1600 calories

I would like to keep these calorie amounts for the remainder of my weight loss, but I know that I might have to change it closer to goal.

I will try your suggestion for a small meal before and after working out.

I'm trying to get a mindset that taking care of my health is like having a part-time job. That I have to spend time preparing meals, journaling and exercising. The reward will be a healthier longer life.

I'm planning on weighing and measuring myself every Saturday. I will post them here and show the inch difference from original measure. This time I am posting the measurements before the hysterectomy in August 09.

Weight today is 178 I'm not sure what it was in August but it was around 164.


June 5, 2010 August 09

Bust 43 41.5
waist 34 30
hips 38 35.5
thighs 21 19.5
calves 14.5 14
arms 14.25 13

I am an apple shape for sure. Need to lose alot of belly fat.

This morning when I woke up I was not hungry at all. Tonight I go back to work after a week off. I work from 11pm - 7:30am.

Saturdays are long days for me so I'm allowing myself 1600 calories till midnight. Then I begin Sunday's calories at my 2am meal and my last meal for Sunday will be at 9pm at home. I'ts confusing but working night shift has to be dealt differently or you eat to many meals.

If anybody works the nightshift and has a way of planning their meals, please share your ideas.

hi i just purchased the book. it sounds like it will work. i am 45 and weight 228 pounds and i have been trying to lose weight for the last year and 3 months. i just quit weight watchers because that wasnt really working. I hope this group is active it will be really great to have others to talk with. Book should be here around the 14th according to amazon. any tips till then?? I dont do fish or anything with feathers and i am allergic to eggs so any help will be greatly appreciated.

Hi Ratucker.

I think it would be difficult to do the IR Diet as a vegetarian because many of the alternative protein sources contain carbs. It's doable but it will take some careful planning.

Good luck! :)

Hi, I am not a vegitarian though i might as well be lol, i just hate fish and chicken and turkey and eggs make me sick.
, i eat pork and beef

I actually bought this book a while back but for what ever reason, I didnt end of doing the diet. I will have to find the book and read through it again. I was just diagnosis as diabetic at my last dr. visit. I have been on the border for about a year, but unfortunately I didnt do anything about it, and I finally slipped over the line. I am now trying to take it more serious and make sure that I make changes now before it is really too late and gets worse. Maybe I will join in with you on doing the IRD.

Good luck!! :)

I do have a question, It seems that everytime I try to exercise my appetite increases to the point I eat more calories then I burned exercising.

I have this problem. I'm trying to learn to cope with it so I don't end up on a feeding frenzy.

A.

I just completed my first week of IRD, I feel great and have lost 4 pds. I was very satisfied with my meal choices and stayed within my calories allowed, somedays I was a little under but I was never hungry. Having control of my appetite is the best part of this diet.

My exercise for the week could of been better, but I'm coming off a vacation and I'm getting use to working nights again. I managed to workout 3 days at a moderate pace. I plan on doing more this week.

My measurements for this week are;

Bust 43 same
waist 33.5 .5 loss
hips 37.5 .5 loss
thighs 20.75 .25 loss
calves 14.5 same
arms 13.75 .5 loss

My daily calorie, protein, carb and fiber ratio are;

Friday 1356 cal. 103p 127c 24 fiber
Saturday 1260c 81.5p 83c 26f
Sunday 1260c 93p 90c 24f
Monday 1720 111p 159c 28f
Tuesday 1505 101p 151c 31f
Wednesday 1610 110p 153c 30f
Thursday 1585 73p 206c 24f
Friday 1540 108p 160c 20f

Thursday was a planned cheat meal, had more carbs at one meal but I made sure that my calories for the day were on target.

My daily average calorie total for the 8 days were 1479.

I would like to post 2 recipes that i've enjoyed this week and are balanced. They also have no chicken, fish or eggs in them.

Pizza tortillas

pepperoni 8 thin slices 70c 3p 0c 0f
low fat mozz. .25cup 80c 8p 1c 0f
2 low carb tortillas 140c 8p 14c 6f
pizza sauce.25cup 35c 1p 4c 1 fiber
kalamata olives(4) 25c 1p 1c
green peppers,onions your choice of veggies(microwave veggies to soften).

Spray nonstick pan with olive oil spray. Place one tortilla in pan, sprinkle part of cheese and layer pepperoni, olives and veggies and remainder of cheese. Put the 2nd tortilla on top and fry on medium heat till both sides are crisp. While you are frying the pizza, put the sauce in the micro for 30 secs.

Use the sauce for dipping. Taste great and easy to make.

360calories 21p 20c 7f


1 Serving Pasta Salad

2oz dreamfields low carb pasta 190c 7p 41c 5f
italian dressing 2 tsp olive oil 80c
raw veggies, cucumbers, tomatoes I use a count of 30 calories
olives(5),artichokes(3)pcs. 60c 1p 4c 1f

1 can chopped clams 65c 10p(or use any vegetarian protein source or cooked non vegetarian protein source of your choice but make sure and change calorie amount according to protein choice)

Mix together and chill.

Calorie total with clams;
440c 19p 49c 8f


The italian dressing that I use is good seasoning. I omit oil and fill the jar
with mostly apple cider vinegar about two thirds full and use water to get to fill line. When I'm ready to use the dressing I measure exact amount of oil I want. I get extra flavor and I know exactly how much oil to count for each serving.

Kim

wow that sounds soo yummy i may have everything for the pizza today in the house, I cant wait for my book to get here should be tuesday.
Ruthanne

Kim ... that is a great idea on how you do your dressing. I would have never thought to do it that way! Thanks for sharing the great idea!! :)

I have a question about the book. I am almost half way through (got it today) so i am not sure if its answered later but i cant help but think about it. when counting the carbs and protien...i am a little confused. say its bread... and its 15 carbs and 2 protiens. and peanut butter is oh 20 carbs and 9 protiens these are not actual numbers.... is that a total of 35 carbs and 11 protiens? or do i just count the carbs on the bread and the protien on the pb? i hope this is clear. I really cant find the answer.