Finally: An Insulin-Resistant
Diet that’s Really Doable!
It reflects what our Paleolithic ancestors (i.e., before agriculture) evolved eating over a million years and, as such, has the highest potential of supporting healing and preventing disease. In addition, this diet is naturally alkalizing, which is considered by some people to be healthier than the typical American acidifying diet. Best of all, I like that this approach is SUSTAINABLE!
The site tells us that it will take at least 2 to 3 months to reestablish normal insulin sensitivity—good to know. If there is severe IR or an issue with obesity, stabilization could take longer. However, most people will experience some improvements early on in the program.
After stabilization has been shown through lab values, blood pressures, improved energy, loss of weight (especially abdominal), loss of carbohydrate cravings and loss of hypoglycemic symptoms, then switching to the Maintenance Diet for Insulin Resistance is possible. However, it will be essential to continue to monitor the lab values, signs, symptoms and weight.
With this particular diet we should not be hungry until it’s time for the next meal. If this is happening, the site suggests we try increasing the non-starchy vegetables, nuts, fats and/or protein intake in the meals. The site warns that we should not avoid naturally fatty foods, but limit saturated fats, and to also avoid hydrogenated oils and fried foods.
For hypoglycemia symptoms, we’re told to eat smaller and more frequent meals. The advice is also given to try to eat for hunger and not emotional reasons. If we must eat for emotional reasons, we ought to eat non-starchy vegetables or lean protein. Finally, our snacks should be non-starchy vegetables, nuts, seeds or protein foods. To get us started, I’ve included a favorite snack recipe that uses nuts and seeds (see below).
For our convenience, the site includes a table that simplifies choosing which veggies to eat most, in moderation, and which to avoid:
Highly recommended vegetables:
Cabbage (green and red)
Lettuce (avoid iceberg)
Vegetables to use in Moderation:
Peas (actually a legume)
Vegetables to Avoid:
Corn (actually a grain)
The site explains which carbs to use and which to avoid, which fats to use, which proteins are best, and so on. Here is the site’s general list of DOs:
To conclude, here is a one day sample of home-cooked meals for one person on the Insulin Resistance Diet.
[Takes 10-12 minutes to make but while cooking go to making lunch.]
[Clean up takes 5 minutes.]
[Takes 10-12 minutes to make.]
Protein Treats1 C almond butter
½ C chopped raw hazelnuts
½ C chopped raw pecans
½ C chopped raw cashews
1/3 C raw sunflower seeds
1 C raisins
¼ - ½ tsp ground cinnamon
1 heaping Tbsp raw honey
½ C powdered or instant milk
¾ to 1 C unsweetened shredded coconut
Mix ingredients thoroughly using a hand mixer. Roll into a log or balls on waxed or parchment paper; roll log or balls in coconut. Wrap in plastic wrap and refrigerate. By the way, you don’t need to include all these nuts. Just use what you have. It’s hard to mess this up. It’s yummy!
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