PCOS/Insulin Resistance SupportSupport for us with any of the following: Insulin Resistance, Syndrome X, Polycystic Ovarian Syndrome, or other endocrine disorders.
New here....but I'm so glad it found this thread. I just started back to eating right and I was going to count calories only. But this reminded me that I do have IR....dx years ago. I just bought the kindle version off amazon so I'm excited to learn about this. I'll be back with questions!
The insulin resistance diet -- book here: http://www.amazon.com/Insulin-Resist.../dp/0071499849 -- is a diet that teaches you about low and high glycemic foods, how to "link" protein and carbs and fats together so that your blood sugar doesn't spike.
The theory is that if your insulin is spiking and crashing all the time, it's basically signaling to your body to store the excess glucose into fat. If your body doesn't have to send excess insulin into your system, then your body doesn't store your fuel (food) as fat, but rather you burn it off or it goes into muscle or other tissue.
So, for example, for every 25 g of carbs you eat, you need to eat AT LEAST -- minimum -- 7 grams of protein or more. The idea there is that the protein in that minimum quantity will help off set the insulin spike that the carb will cause in your body. The same thing applies to fats and the combination of foods.
Of course, the authors aren't saying eat a cupcake and then a 2 lbs piece of steak... they recommend eating low glycemic index foods like vegetables and low-sugar fruits with whole grains and lean proteins. And to exercise, since that helps balance the excess glucose created in your body (you burn it off exercising, rather than letting it be converted into fat in your body).
I'm pretty sure it's 15:7, not 25:7. I think it's no more than 30 or 32 in a 2 hour period as well.
glad to find this...was just told that im insulin resistant...so i have to go the low glycemic route to lose weight...new to loose at least 45 pounds....im very short so it has to go.
Finally an IRD thread I'd been on a little break from here but I'm glad to see I'm not the only one following the plan anymore! I've lost over 40lbs so far on the plan and find it pretty easy to stick to, except when eating out as over here (UK) they don't put the nutrition info on menus. Grrr.
I ordered the book a couple days ago. I was recently diagnosed with IR after having blood work done. I also have PCOS. I'm not diabetic, though, thank goodness. My A1C and post-meal sugar were both normal.
I'm on Metformin (500mg/day). I've already been eating a lower-carb, higher-protein diet, and I've lost 15 pounds in the past month. It's awesome. I can't wait to have a book with more information, recipes, etc. I'll probably have to keep notes handy until I get used to balancing everything.
I've been reading over the information for the IR diet in the book. I'm looking forward to trying it out. I just wonder how everyone feels about the eating a minimum of five times a day. I just find it hard to eat that much sometimes during the day.
I haven't been diagnosed with IR. However, I do have PCOS (since they tend to run relatively together) and thought that I would try it. I've seen that several people have talked about how they would like to discuss it more. I'm always up and willing to talk with everyone either on the forum or private messages. I've got a looooooong way to go!
puneri: I'm new to this and still learning. However, to me it seems like it is supposed to help promote healthy eating by making appropriate food choices and limiting unhealthy carbohydrates and fats. Maybe someone with a little more experience with it can give you a more definite answer.
I've been reading over the information for the IR diet in the book. I'm looking forward to trying it out. I just wonder how everyone feels about the eating a minimum of five times a day. I just find it hard to eat that much sometimes during the day.
I haven't been diagnosed with IR. However, I do have PCOS (since they tend to run relatively together) and thought that I would try it. I've seen that several people have talked about how they would like to discuss it more. I'm always up and willing to talk with everyone either on the forum or private messages. I've got a looooooong way to go!
Good luck everyone!
I've done this diet and it completley worked. I just got lazy and didn't stick with it. Once I'm done gettingto my goal weight, I'm looking forward to using the IR diet to maintain.
I am new to IR. I have the book and am getting ready to start the plan. Is this thread very active? If not does anyone know of one that is? I have dieted all my life but the linking and balancing is new to me and I need all the support and ideas that I can get. Good luck to everybody.
Hello Sheilatn, I have never been able to find an active support thread for this diet anywhere. Please post if you find one. What I did that helped the most when I first started The IRD is to make a list of the main points on a sticky & refer to that as needed. It reads as follows:
1. Link at least 7 grams protein with every 15 grams of carbs.
2. Observe the "2 hour fat window". If hungry before 2 hrs after last meal, eat freely of protein & "free" veggies to satisfy hunger.
3. All meats, fish, poultry, eggs, dairy, nuts & legumes count as protein, but be mindful of fat content, as that can add calories fast & slow down weight loss.
4. Basically, grains (breads, pastas, cereals, rice,etc.), potatoes, processed foods & most fruits are counted as carbs for linking purposes.
What I learned from trial & error is that I had to count calories with this to lose weight & I must link all fruit or my appetite gets out of control.
The amazing thing that happened for me was that my appetite was under control within a couple of days of starting to link, & that was with those normal sorts of mistakes one makes in learning something new.
I hope you will be as successful with the IRD as I have been. I have lost weight many times to only regain quickly. I have little tolerance for hunger & that had always been my downfall. The IRD has solved the hunger problem for me & helped me maintain for as long as I have.
By the way, where are you in TN. We may be neighbors, as I am in Western TN.
I'd been on a little break from here but I'm glad to see I'm not the only one following the plan anymore! I've lost over 40lbs so far on the plan and find it pretty easy to stick to, except when eating out as over here (UK) they don't put the nutrition info on menus. Grrr.
