Dr Cheryle Hart and Dr Mary Grossman helped hundreds of people battle the bulge when they ran their Wellness Workshop, a weight loss clinic in Washington. This book, the The Insulin-Resistance Diet: How to Turn Off Your Body’s Fat-Making Machine is a result of their observations and resulting strategies.
The Insulin Resistance Diet: An Overview
The authors point out that most of us have a hard time losing weight due to the insulin imbalance within the body. When we eat foods rich in sugar or starch, the body experiences an immediate insulin spike. On the other hand, when insulin levels are stable, it is more likely that people lose weight naturally and without trying too hard.
This book contains suggestions on how to keep insulin levels within control. The first strategy is to eat right. According to the authors, problems begin when the food we take in contains excess carbohydrates and low levels of protein. To rectify this, every meal must contain optimal levels of carbohydrates and proteins (15g:7g). This technique, known as food pairing, is at the heart of the diet.
There are some food recommendations that need to be followed. For instance, you are allowed to eat all veggies except potatoes and corn. Similarly, apple, cherries, plums and grapefruit may be eaten without linking them with proteins, but their intake must be restricted to half a cup every 2-3 hours.
Low fat protein is recommended. So, fish, low fat dairy and poultry are allowed. The intake of red meat is restricted to 2 times a week.
There are some restrictions on the amount of food intake. Approximately 32 g of carbs are allowed in 2 hours. Not more. However, there are no restrictions on protein intake.
In addition to a detailed food plan, the authors encourage weight loss through a good exercise program. The benefits of exercises are enumerated in depth. Cardio and resistance training get their due share in this plan.
The Insulin Resistance Diet: A review
The Insulin Resistance diet aims to teach healthy eating and pairs it with a good exercise regimen to achieve weight loss. Since the focus is on keeping insulin levels in balance, the diet is highly beneficial to people with insulin imbalances or insulin problems.
There is a lot of detail on the relationship between food, sugar levels and fat. There is also a wealth of information on why so many people face problems with weight loss.
Insulin Resistance Diet Pros and Cons
- Highly affordable
- Very much doable
- Formulated on scientific evidence
- Not restrictive
- Operates on the basis of healthy diet and proper exercise
- No calorie counting
- No supplements
- Advocates portion control
- Written by experienced doctors
- Useful for people suffering from insulin imbalance
- There is nothing new about the concept
- Cannot be followed by people suffering from certain food allergies
- Cheat treats may lead to bingeing
- Might be difficult to find low fat sources of protein
- Unsuitable for those who are sensitive to carbohydrates
The diet teaches you the principles of healthy eating. It also emphasizes the need for regular exercises. That the principle focus is to establish insulin balance is beneficial in the long run as this will help avoid a number of harmful conditions like diabetes and coronary heart diseases. It’s definitely worth a dedicated try!