The Insulin-Resistance Diet–Revised and Updated: How to Turn Off Your Body’s Fat-Making Machine
The Insulin-Resistance Diet--Revised and Updated: How to Turn Off Your Body's Fat-Making Machine
Conquer insulin resistance. Reduce cravings. Eat your favorite foods. And lose weight!
If you have tried every diet and are still struggling with your weight, the real culprit may be insulin resistance. When you have more glucose than your body needs, your body responds by producing more insulin to stabilize your blood sugar level and store the excess glucose as fat. In The Insulin-Resistance Diet, Cheryle R. Hart and Mary Kay Grossman show you how to control insulin resistance and lose weight without sacrificing all of your favorite foods.
Overcome insulin resistance and lose weight with:
- The exclusive Link-and-Balance Eating Method, which balances carbs with the right amount of protein at the right time for maximum weight loss
- Self-tests to determine your insulin resistance and check your progress with linking and balancing
- Real-world strategies for eating at home and out on the town
- Easy-to-make, tasty recipes and livable meal plans
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Conquer insulin resistance. Reduce cravings. Eat your favorite foods. And lose weight!
If you have tried every diet and are still struggling with your weight, the real culprit may be insulin resistance. When you have more glucose than your body needs, your body responds by producing more insulin to stabilize your blood sugar level and store the excess glucose as fat. In The Insulin-Resistance Diet, Cheryle R. Hart and Mary Kay Grossman show you how to control insulin resistance and lose weight without sacrificing all of your favorite foods.
Overcome insulin resistance and lose weight with:
- The exclusive Link-and-Balance Eating Method, which balances carbs with the right amount of protein at the right time for maximum weight loss
- Self-tests to determine your insulin resistance and check your progress with linking and balancing
- Real-world strategies for eating at home and out on the town
- Easy-to-make, tasty recipes and livable meal plans
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There are quite a few books that propose a similar theory about food, diet and health. But “The Insulin-Resistance Diet” is probably the easiest to understand, the best-written and most no-nonsense of the lot.
The basic theory is this: an excess of certain types of carbohydrates, namely sugars and starches, exhaust the body’s ability to respond to insulin. Insulin is the hormone that allows your body to use sugar (glucose) which is the basic gasoline that runs your muscles and brain. We break starches and complex sugars like the high-fructose corn syrup in your soda and the sucrose in your coffee, plus the starches in breads, cereals and vegetables down to that basic component glucose. Only then can the body fuel itself.
But, too much starch, too much sugar and the body, over time, loses its ability to respond to the insulin that’s released, and we get Type II diabetes. We still can make insulin, but no longer make the receptors that pick it up. When insulin and receptors bind together, it sends a message thats tells the cells what to do with that glucose. The solution here is to eat a combination of carbs with protein to prevent too much insulin from having to be released, and to avoid high-glycemic foods, which means those foods that break down into LOTS of glucose.
This is so simple. I’ve been doing this for a month, and I’ve lost a bit of weight, which for me is a difficult thing. I feel far less hungry if I follow the ideas here–mixing cottage cheese with lower glycemic foods like potatoes or whole grain rye, avoiding white rice, sweets and other problematic foods. I still sneak an ice cream or a roll once in a while, but I know how to balance it with a high protein, low fat cheese or tofu. While I have to watch that I don’t eat just carbs for a meal, it is rewarding not to feel so hungry. Hey, this works.
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This diet is a breeze. Anybody can be successful on it. I lost 96 pounds using their Link and Balance Method. I feel 25 years old again — and my health report looks that way too. I recommend this book for anyone who wants to safely lose weight without a whole lot of rules and regulations. It makes perfect medical sense. I know. I was a fat doctor. I now give copies of this book to not only my overweight patients, but to all those patients that need to develop correct nutritional habits.
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This book is a wonderful guide and should be used by everyone, whether they have diabetes/insulin-resistance or not. This book has already helped my lose 15 pounds in just a few months and has changed the way I eat. I like it becuase it is not a “diet”, it is a new way of eating that is easy to follow for life.
This book shows how you can control your body’s response to what you eat by balancing carbs with protein. It is very easy to understand and as long as you are willing to learn about portion control and read food labels, you can master the method easily.
The best part about the method is you get to eat everything you like, in the right portions when you balance it properly. You can have a small dessert with a glass of milk, for example. With this method, you will not feel deprived, you can actually eat more! My co-workers are amazed that I can eat every couple of hours throughout the day and still lose weight – I just eat the right combinations of foods.
This book makes learning the method simple, with descriptive lists of what proper servings are and what to eat from popular fast food restaurants. It also helped change the way I think about exercising – more isn’t necessarily better!
I recommend this book to everyone I know – my friends, family and co-workers – and I recommend you give this method a try, too!
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With middle age approaching, and after several unsuccessful dieting attempts, I didn’t think I would ever lose all the extra weight I had been carrying around. I went to Dr. Hart’s Wellness Workshop last year truly in despair. Dr. Hart and Mary Kay were genuinely interested in getting to the bottom of my problem. Using their simple-to-follow eating plan, I have lost 50 pounds in the past year, lowered my cholesterol, and I feel great. I haven’t been “on a diet”, but have learned to change the way I organize my meals and think about foods. I even went on vacation, ate and drank what I wanted, and still came home a pound lighter! Use this book to lose weight, but teach its principles to your family too, so they can avoid developing insulin-resistance and the diseases related to it.
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I have fought the battle of the bulge for 20 years. I have tried all the major diets out there from Adkins to Weight Watchers, and truly with every diet I gain a little more. Weighing in at 279 lbs, and wearing a size 26 at a mere 5’7″, I was considering “the operation.” That is until my Aunt Mararet turned me on to this book.
I read this very easy to read and understand book as it was my last effort before “the operation” and decided to give it a try. One year later I am 90 lbs lighter, and wear a size 16. I have about 50 lbs to go, but the weight is melting off! This is the easiest thing I have ecer done and has paid-off in ways I never imagined it could.
If you do nothing more than just read this book just for the facts, then you truly will be ahead of the weight-loos game!
ID
Fairbanks, AK
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I can’t believe I’m saying that a diet worked for me, but this really worked for me! For about ten years I was around 20 pounds overweight even though I ate less than my peers, exercised regularly, and ate (what I thought was) a very healthy vegetarian diet. Finally a few years ago an endocrinologist diagnosed me with PCOS. He put me on 850 mg of Metformin, 3x a day. The medication helped me get back to my normal weight, but I didn’t like the side effects.
This past year another doctor of mine mentioned The Insulin Resistance Diet book. I was skeptical at first since I never had much luck with any type of diet, but I decided to give it a try. If you’re interested in nutrition topics, you’ll find this book a very easy read. I finished it in a few days. I talked to my endocrinologist about lowering my Metformin dosage at the same time I started the Insulin Resistance Diet. He agreed to lower it to 500 mg, 3x a day. Within about four months of following the Insulin Resistance Diet, I’ve lost 15 pounds. The concept itself is easy to grasp with a little practice, and carrying it out is easy too because I can still eat anything I want to eat as long as I follow the link-and-balance method described in the book. Diets that tell you to eliminate complete food groups never sounded right to me. You won’t have to do that on the Insulin Resistance Diet. I’m actually eating more food and more often than I used to eat, and yet I’m losing weight. A friend of mine who doesn’t even have insulin resistance followed this plan and lost 30 pounds. We both kept commenting on how easy it is to follow, and how surprising it is to see the weight come off since it feels so easy.
The only aspects that I personally didn’t find very useful were the recipe section, the suggestion to use artificial sweeteners, and the sections dedicated to fast food and frozen prepared meals. Perhaps this is appealing to the majority of readers, but if you like eating all-natural foods, you might not find those sections useful either. You can still get so much out of this book, even if you ignore the recipes and the suggestions to use artificial ingredients. (In fact, sometimes I even cheat a little on her lowfat emphasis and the weight still stays off.) Since I found this plan (I don’t even like calling it a “diet”) so easy to stick to, I’ve found that on the rare occasions that I cheat on it, it’s very easy to get right back on track. In fact, cheating on the plan helped remind me how well it works– I recently skipped the balancing and was quickly reminded how spacey and tired I feel when I don’t follow it.
At my last follow-up with the endocrinologist, my male hormone levels were still elevated, unfortunately, but he was happy to see that I hadn’t gained weight and said I could stay at my new lower dosage for now. So I can’t say for sure right now that the Insulin Resistance Diet is curing my PCOS, but I can definitely say that it helped me lose 15 pounds very easily. I really hope this works as well for you as it did for me. Tip: I used a free online food journal that helped me calculate the grams of carbohydrates and protein. Good luck!
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THE INSULIN-RESISTANCE DIET was written by Cheryle Hart, a medical doctor trained at the Mayo clinic, and Mary Kay Grossman, a Registered Dietician. The authors bring the most-up-to-date research into the discussion of how to lose weight and keep it off. Their theory resonates with me. My experience has shown me that simply eating less (especially fat) and exercising don’t make a difference. When I was younger, I used to be able to keep weight off with ease. When I reached my fifties, the going got harder. I eat much less today than ever. I don’t drink alcohol or soft drinks. I don’t eat desserts. I seldom eat bread, and when I do it’s usually multi grain. I eat lots of fish and chicken, yogurt and cottage cheese, vegetables and fruits. I exercise moderately by walking, climbing stairs, parking far from the door. I do stretches every day (sit-ups, etc.).
I’ve started the insulin diet because it makes sense. Basically, I eat about the same things I have been eating, but do it differently. The authors show you how to “link” foods so that the compliment each other and induce the body to make less insulin. Insulin is the hormone our ancestors needed to deal with the starving times. Today, most of us aren’t starving most of the time, so insulin actually becomes dysfunctional. The authors explain the process–how our bodies manufacture too much insulin in response to the foods we eat and when we eat them–and how it can lead to Type II Diabetes. Then they explain how you can change the pattern and be healthier–and slimmer.
Carbohydrates can be a problem, but you should not give them up. The authors suggest carbo-depriving can make you unhealthy. Diets overly reliant on protein can cause kidney damage. Balancing what you eat is the key. Our ancestors did not eat steak everyday. Survival and reproduction required some protein and fat, but most likely they ate lots of plants and fruits. But this information isn’t new. The USDA has been saying for years we should eat vegetables, fruits, protein, and some fats and complex carbohydrates. Grossman and Hart suggest the way you combine these foods can actually help you lose weight and keep it off.
The book contains food lists, recipes, and meals. Also included are lists of items you can order from your favorite fast food joint. Apparently, you can find healthy choices in even the worst circumstances.
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I was recently diagnosed with Polycystic Ovarian Syndrome after trying unsuccessfully to become pregnant. My doctor told me I was insulin resistant & I looked everywhere for a book that would not only inform me regarding what exactly insulin resistance is, but help me take charge of my own health by teaching me make successful changes. This is the book!!! I read the entire book in one and one-half days, and found myself continually reading sections to my husband. I couldn’t put it down! It was the missing link of info that I needed to do my part to keep my insulin resistance in check and work to prevent it from becoming Type II Diabetes. I have been using the Link-and-Balance program and I believe I can do this. Today I saw my OB-GYN and was so excited about this book that she decided to get it. This book has changed the way I think about food, including explaining why I couldn’t resist carbs & sweets. Now that I am linking my carbs with the appropriate amount of protein, I have been able to manage the cravings. This book has everything, medical info, and personal roadmaps for success and even troubleshooting in case you need to adjust what you are doing to fit your own needs. The menu portion is great (I have tried three main courses already—the chicken enchillada are wonderful!) and it made shopping easy. I can’t say enough about this book. I feel like it was written for me! My sincere thanks goes out to the authors!!!
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Are you feeling tired, sluggish, and in desperate need to lose weight and be healthy? If so, this if the book for you. At the advise of my OB/GYN I ordered this book and began following it on February 17, 2005 by June 17, 2005 I had lost 46 pounds and a whopping 13% bodyfat. I went from a size 18 to a size 8. A year later I am still following the plan because it was so easy to make it part of my life. I am off all cholesterol lowering medication, my blood pressure is perfect, and I feel wonderful. I have ordered this book several times because I give mine away when people ask me how I lost the weight. I love this book so much because after 4 years of trying to get the 100 pounds of weight off from having a child nothing seemed to work until I found The Insulin-Resistance Diet. My life is forever changed thanks to reading this book. I hope you find all the same joy I have found through this diet.
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I purchased this book years ago, decided it was too much work and got rid of it. Then I started reading other diet books, opted to go on the French diet and even got a job working at an online French diet site! What a great opportunity to help other people and lose weight while enjoying chocolate, cheese and wine. There was just one problem, after working for the site over a year I had gained weight!
When my scale settled on a new high number it was depressing and the shapeless clothing selection wasn’t exciting either.
I knew I needed to get the weight off not just for looks but for health purposes also.
I have read and tried numerous diets over the years but to be honest I couldn’t stay on them for more than a day. And as sexy as the French diet seemed, I had trouble eating french bread, chocolate and other goodies in moderate portions.
Then I read an article in the paper. It said that protein satisfied hunger better than fat or carbohydrates. It said that low carbohydrate diets worked not because of the low carbs but because of the high protein. In tests, participants could not eat as much food, nor did they want as much when they ate a higher protein diet. It was like a light bulb flicked on. I had tried high protein diets in the past and knew that they were not for me, but I also knew protein quelled hunger. I did not want to give up carbohydrates but as I read through the article I realized that maybe if I ate less of them and more protein it might be the key. It might help quell my carbo cravings. But what was the right balance?
Then I remembered the IR diet book. I bought it again and put it to work. With the IR diet you can eat WHATEVER you want. BUT you must make sure to balance the carbs with the proteins. For every 15 grams of carbs you must balance with 7 grams protein. And you are limited to so many carbs per meal. Though I thought it would be complicated it was actually very easy.
To my shock I found I was in control of my cravings the very first day! My breakfast included a high protein and carb cereal with a lo-carb yogurt topper. From that moment on, I found I got hungry less often and when I did I could control my choices. The other day I wanted potato chips so I had some but made sure I linked them with a protein. Most afternoons I enjoy a vita- muffin (recommened by Dr. Gullo in his “The Thin Commandments” book, which is also outstanding) thats choc o’bloc with fiber and a glass of milk. Linked balanced and no cravings for more later!
And the scale started going down immediately. I also found a great support group at soulcysters. Though I don’t have PYCOS, many members of the group follow the diet and have found it to be the only thing that works for them. I also believe this plan will help people with or without insulin resistance.
The authors do endorse low fat products. The key here is to pick and choose. For example butter gives you a lot of calories in a small amount, but I would rather eat real butter than tasteless lo-cal fat free margarine. But I will eat a lite mayo over the full fat. Make the choices you enjoy.
I still enjoy chocolate, wine and cheese but I make sure they are linked and balanced so I am losing weight and I stay in control!
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I bought this book a few days ago and have read it about three times already! I have suffered from hypoglycemia all my life. I’m not terribly overweight, about 20 pounds maybe. I’ve tried low-fat high carbohydrate, low carb diets, the South Beach Diet. This is such an EASY way to eat! I have not had one hypoglycemic incident since I started eating this way, and I usually have one a day at least. I have known for a long time (through many years of trial and error), that I have to eat anything with sugar with a meal or it triggers a hypoglycemic episode. Well, this book tells me exactly what ratio or carbohydrates to protein I should eat to keep this from happening! Just the thought that I can have whatever I want, as long as I keep the carbohydrate grams and protein grams balanced, is wonderful! Also, I am one of those who always ate in defense mode. I was terrified of being caught somewhere without food and having a hypoglycemic attack, so I would eat before going somewhere, even if I wasn’t hungry. Now, I know that won’t happen anymore, and I am finally free from worrying about food all the time. I can’t say enough good things about this approach. Obviously I haven’t lost any weight in only three days, at least not that I can tell, but I feel so much better already. That alone made it worth buying the book.
UPDATE:
I’ve been using this book now for a couple of months and I can’t believe how many inches I’ve lost in my stomach! I am wearing clothes that were way too tight just a few month ago! I’ve only had one episode of hypoglycemia and I have had absolutely NO CRAVINGS since I started eating this way. I no longer crave coffee, alcohol, or carbohydrates. I am eating plenty of carbohydrates though, but more protein along with them, and eating a lot more dairy! I have a lot more energy and feel better. I’ve started a walking exercise program and have toned up also! Definitely not a fad diet book, this is a good sensible, doable approach. I eat whatever I want, but I balance it. However, I have noticed that since I started eating this way, I choose healthy foods almost all the time now, because it makes me feel so much better. I hardly ever eat junk food anymore, and if I do, the portion is much much smaller and I always balance it.
This has now become my way of life, and I don’t consider myself on a diet at all, which is why it has been so easy.
Definitely worth the money for this book!
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I’m so glad I found this book! My mother is overweight and for years doctors simply told her to eat less. However, she eats very little, excercises constantly and continues to gain weight. She’s tried several diets and the results have always been minimal. Finally, one doctor said she might be insulin resistant. This book clearly details how your body’s metabolic system can function more effectively by linking protein with carbohydrates at every meal. Unlike other diets that ask you to eliminate carbohydrates, which is unhealthy, this book tells you how to effectively keep carbohydrates in your diet. Some great recipes are also included. This book is better than a diet! It tells you how to successfully boost your metabolism with the foods that you eat!