2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
A low-carb, moderate-protein, and moderate-fat diet focuses on foods that address insulin resistance syndrome (IR), sometimes called metabolic syndrome or syndrome X. It will take you at least 2 to 3 months of strict diet to restore your normal insulin sensitivity.
Carbohydrates
• Not on potatoes or simple sugars / carbohydrates (sugar, fructose, candy, biscuits, ice cream, pastries, honey, fruit juice, lemonade, alcoholic beverages, etc.). Anything that tastes sweet (including artificial sweeteners and stevia) can increase insulin levels, thus boosting IR and maintaining hunger for pastries. When IR improves, this hunger usually decreases.
• Almost no cereal products (bread, pasta, cornbread, cornbread, biscuits, popcorn, etc.)
• Whole grains (brown rice, wheat, rye, barley and buckwheat) only in very small quantities. Good carbohydrates (refined and starch-free)
• Small amounts of fruit are OK, but eat them with a protein diet, not alone. The grains are the best. No dried fruit.
• Eat lots and lots of starchy vegetables. Raw or lightly cooked is best. They should be a major source of carbohydrates in your diet. Fresh vegetables are best, frozen ones are also OK, but canned foods should be avoided except for canned tomatoes and tomato sauce.
• Legumes (beans, peas, peanuts, soybeans, soy products, etc.) have a low glycemic index are also allowed.
Proteins
• Eat moderate amounts of lean meats, seafood and fish. The best are fresh fish, game, chickens and turkeys, beef, lamb, buffalo and naturally raised pork. The more omega-3 fatty acids, the better.
• If you are not allergic to milk and dairy products, some dairy products are good for you. Interestingly, the lower the fat in milk, the more it raises blood sugar levels, so low-fat milk is worse than whole milk. Do not drink milk, it raises blood sugar levels too much. Other dairy products are fine. Use only unsweetened yogurt. Limit butter and hydrogenated margarine.
• Eggs are allowed if you do not have allergies to them, but the best are eggs from free-range birds.
• For most people: a moderate amount of nuts (walnuts, macadamia nuts, almonds, cashews, Brazil nuts, etc.) and seeds (sesame, sunflower, pumpkin, etc.). Walnuts are high in omega-3 fatty acids.
Fat
• Consume moderate amounts of healthy oils. Low fat diet is not healthy or compatible with this diet.
• Healthy oils are: Monounsaturated fats (olive oil, canola, walnuts). Polyunsaturated oils, which are high in omega-3 fatty acids (rapeseed, flax, fish oil, walnuts). Saturated fats from vegetable sources (coconut oil, palm, avocado oil).
• Limit animal sources of saturated fats found in milk and dairy products (cheese, butter, etc.) and the most commercial red meats.
• Feel free to add healthy oils to salads, sauces and vegetables and when cooking lean meat. Natural palm and coconut oil are excellent for cooking and frying.
• No hydrogenated fats and restriction of fried foods.
Additional recommendations
• Drink plenty of clean water.
• Reduce salt intake, but do not hesitate to use other spices generously.
• With the exception of starchy vegetables, other carbohydrates should be limited to protein foods.
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