Insulin Resistance Diet(231 Posts)
Is there anyone else doing this? I didnt know where to put this thread, as even though its lower carb, its not ketogenic. Hope it's ok to have here! Ive tried really low carb (less than 30g a day) and I just couldnt sustain it even though I love all the science behind it. So I am giving this a go instead.
Here's the book
Basically, its a diet for those who have insulin resistance. If you can answer yes to 3 or more of the following, you probably have it ....
If you are in the obese BMI catagory or above
If you store weigth mainly around the tummy area
You have PCOS
Your tummy measures 35 inches or more (40 inches for men)
Skin tags in the neck area, underarms & chest
Dark skin patches in the arm pits, between thighs, neck etc
Carb, especially sugar, cravings
Sleepiness after a meal
Poor sleep at night
So, how the diet works - you balance your carbs with protein. No more than 30g of carbs per meal (15g for snacks) paired with at LEAST 15g of protein. You can eat as much protein as you like though, thats just the minimum to balance the carbs. 3 meals a day, 2 snacks (plus extra veg/proetin snacks whenever, if you are hungry). Carbs must be 2 hours apart. A typical day would probably look like this ...
Breakfast - 30g Carbs, 15g (or more) protein, as much veg as you like.
Snack - 15g carbs, 7g protein, as much veg as you like.
Lunch - 30 g C, 15g P, veg
Snack - 15g C, 7g P, veg
Dinner - 30g C, 15g P, unlimited veg.
So a max of 120g of carbs in any day, spaced 2 hours apart.
Now, this is where it differs from the usual low carb diet .... dairy, pulses, legumes and nuts count as protein not carbs. So a glass of milk will balance out a slice of wholegrain toast. Beans (no added sugar) would balance out a small baked potato. Fruit are carbs (apart from apples, pears, cherries, grapefruit, those ase classed as already balanced), potato & corn are carbs plus all your pasta, rice, bread etc.
Still with me? Ive no idea if this diet will work, this thread is just to document my progress and see what happens. Would love others to join in too!
Ok, Im on day 3, will weigh in next Thursday. Here are my 1st 2 days food diaries ....
B - 2 slices wholemeal toast (30g carb), 2 tablespoons peanutbutter (7g protein)) plus a glass of milk (7g protein)
s - Ham slices (protein, decided to not have any carbs)
L - small jacket potato (30g C) tuna mayo (10g P) cheese (7g P) salad
s - Handful of nuts & an apple
D - Chicken coconut curry (35g P), loys of extra added mushrooms & onoin, brown rice (20g C)
Hi - I'd love to chat about this, but I'll need to come back to it later I didn't want to 'lose' you!
B - 1/2 cup porridge oats (30g C), 1 cup milk (15g P) cinnamon
S - 3 crackerbreads with cheese (9g C, 7g P)
L - Steak in a small roll with onions & mushrooms (23g C, 25g P)
S - Nuts & raisins
D - Sausage/sweet potato/carrot/onion stew type thing (45g P, 15g C)
Hi Chipping, Ill keep checking in
The important part is to keep you blood sugar levels stable, and get your insulin working properly, so aim to eat every 2-3 hours and never eat more than 30g of carbs (always balanced with protein) in any 2 hour window.
oooh this sounds good , I've lost weight before low carbing but find it difficult to sustain
May order that book ..thanks
I've just had 3 slices of bacon and two of seeded wholegrain bread ..is that ok?
Also, the books recommends low fat if you can, but I strongly believe in eating good fats (animal, butter & coconut oil), so I am hoping it will still work for me"!
Welcome ggirl Hope you come & join the thread if you try the woe out.
Yep, I would imagine so! Im not exactly sure how much protein there is per bacon slice though. I am finding that myfitnesspal is very handy to get the idea of carb/proteins amounts.
I just had bacon & egg in my wholemeal bread!
Have you tried the low carb bootcamp on here? I've been doing it for a year on and off and I have insulin resistance (due to pcos which interestingly can cause many of the same symptoms of insulin resistance you listed above) which has improved massively doing that. And I don't have to weigh/measure anything which I would find hard to do on what you're doing.
Good luck though
Yeah I tired bootcamp, did fab on it but just couldnt sustain it for any length of time, Ive tried it 3 times in the last 18 months so I know I fail at it sadly
Day 3 done, this is easy peasy - but let's see if it works! Seems too simple and too carby to be any good for weightloss, but I am willing to give it 2 weeks to see.
Todays food -
B - Bacon & egg on wholegrain seeded bread
s - Crackerbreads & philly
L - Lentil, veg & bacon soup, small roll
s - nuts, ham slices
D - beany mince & veg (10g carbs) & a oaty biscuit thing (12g carbs)
Will have some veg sticks & sour cream dip laterif I am hungry before bed.
Can you tell me more about the 'science' behind it compared to Briffa?
Have you been monitoring your blood sugar levels?
I have been diagnosed as having Diabetes T2, low carbing was good initially and I lost almost 3 stone. However, being a non egg eating vegetarian it's actually quite hard to do (especially when you don't enjoy cooking). If I could 'add back' lentils etc that would be fab.
I'm maintaining on a strict low carb diet now, but not losing and I still have several stone to lose. Insulin resistance is a bastard.
However, I really 'get' Briffa - so....??
I only read the book once before starting .. think I will need to read it again! Its on my Kindle upstairs so cant quickly access it. I think its to do with your body being able to use the carbs differently if they are from dairy, legumes/pulses & veg. Also, that your body has a 2 hour window to decide what to do with the carbs, so if you eat more than 30g in this time, it will be stored as fat. Also, eating enough protein at the same time stops your body from turning the carbs in to ...glucose? maybe? ... something anyway! I will read through it again tonight.
I am a firm Briffa believer, so I am taking a big leap of faith here .... hope it works!
No, I dont moniter my levels, Im not diabetic (yet! heading that way though). I used to get ratty & shakey before meals a lot though, and havent really had that since starting.
Thanks EP whatever light you can shed on it would be good.
If it was 'just' weightloss I'd be happy to 'give it a go' but with the DT2 I have to be a bit more careful (I'm diet controlled, I don't want to take Metformin).
Have you been tested recently?
Yes, but wasnt given the results, just got a phone call from Dr receptionist to say that everything was ok for now, but be careful with my diet!
Totally understand why you have to be careful. Maybe some other will join me, and we could see how it goes. Dont think anyone will take the plunge until they see if I lose any weigth first though
Oh - were you posting under a different name on another thread the other day? Have we 'spoken'? (or was that someone else entirely?).
If I was you I'd call the surgery back and ask them what your HbA1c result was exactly.
No, I think that was someone else. But good advice anyway, I will do that & see what they say.
I've just ordered the book. I'm obese, carrying weight on my tummy, and my blood sugars are up in the 5s. I had gestational diabetes which is a huge warning sign of impending type 2 and I want to do everything I can to reduce my risk.
Chipping, I read your thread in admiration. Do lentils spike you or are you just putting them under carbs? I ate very low carb when pregnant but lentils were fine when other things weren't.
Day 4. feeling very level throughout the day, had no shakes or ravenously hungry moments as per usual. Drinking loads of water. Think I can feel a slight decrease in the tummy area, but I could be imagining it because I want this WOE to work
B - scrambled egg on wholemeal toast
s - veg sticks & dip
L - large bowl of lentil soup, 3 wholegrain crackerbreads
s - half a twix, glass of milk, couple of ham slices (balanced!)
D - will be one-pot potato, red pepper, fennel & roast pork chops, recipe says 15g per serving.
Sid - not sure which thread you read? My first one was under a name change 'Headinthesandnownot' - I got lots of help from some lovely people I had namechanged as I know some MNers IRL and I hadn't/haven't told family & friends so I thought it would be easier, but it was a pain in the bum and so I gave up!
I'm not sure about the lentils. I haven't tried them since I bought my monitor. Low carbing was going so well, that I just stayed away from them. However, it isn't going very well now - so I'm interested to see what I can do about it. I need to both lose weight & keep my levels down - a bit of a balancing act when trying new things.
The other option is to do low carb really really strictly again and see if I can get any results, the problem is that 9 months into it, as a vegetarian who doesn't eat eggs and doesn't like cooking I'm a bit fed up of it.
EP - interesting to see how you get on
Chipping, it was that one. There aren't many MNtting veggie non-egg eaters writing about diabetes! I read it either while or just after my stint of gestational diabetes and I felt so sorry for you, but also so impressed at your determination. I ate buckets and buckets of cheese while pregnant and couldn't face it for a while afterwards, and that was just for three months, so I sympathise on finding it all a grind.
But for me, lentils were fine. I know we're all different though. I am a week into eating low-GI and will definitely be including pulses. Just went to my first exercise class in a long time and feel fabulous.
Sid - I know It was too complicated trying to keep it separate - I lasted about a month!
I am happy to try lentils and see how they affect my bloods - but I'm a bit nervous of how they'll affect my 'low carbing' as they aren't low in carbs! (I'm curious to see how they are being passed off as a protein?!)... I'm not losing any weight at the moment (I haven't for about 3 months - sigh) but I am maintaining this weight and I am somewhat terrified of putting it on again if I stop low carbing.
I'm glad you are feeling so good
When you're pregnant, you get warned off not eating carbs, and when I said I was eating lentils and beans, I was told they didn't count! So even the diabetic consultant has them down as not really carbs. It's to do with their GL and the effect they have on blood sugar - ie not much.
This gives an outline of it.
Sid to be perfectly honest, diabetic consultants are hopeless. How in gods name can eating a constant stream of carbs help a diabetic?? (NHS suggest very carby meals for diabetics). Yes your blood levels will be constant - constantly HIGH! It is shocking advice.
You have to watch with foods that are 'good' GI or GL because although they might not 'spike' you (at your normal high time), they might keep your bloods high over a long period or spike you much later than you would normally spike.
All very interesting though... just off for a look at your link.
elbow I was thinking of doing something starting tomorrow. I always feel terrible on the low carb. Do you want a companion? I have ordered the book and until it comes I am going to copy what you have eaten
Oh, I know that, Chipping. What I meant was that it wasn't carby enough for the carb pushing consultant!
Elbow, can you really eat Twix on this WOE?
probably not the best choice, I had wanted to avoid sugar, but it called my name and is allowed according to the book, as long as you balance it with protein and it fits your carb allowance. Will find out Thursday wether it was a good idea though haha..
Chippingdoesn't the New Atkins have a section for vegetarians? As long as you don't eat any "plastic" food like bars and shakes.
Vegetarians have trouble with strict low carb so if you want to keep this up for life you are best to change it up a bit.
Elbow another one watching with interest here.
Im so worried that its not working... only time will tell. Willing to give it 2 weeks I think. I am getting benefits from it though, I can tell my blood sugars are much more stable, Ive had no hypo feelings at all since starting. Im also sleeping better, and my hunger is starting to decrease a little bit, like it does on low-carb.
B-egg & bacon sandwich
L - mug of veg soup, roast beef salad
S - 4 wholegrain crackerbreads & philly
D - will be a portion of thiswith extra butternut squash added.
Sid - sorry, I see what you meant <duh> I see RED when I see NHS Diabetic Consultant!
MillyMillyMe - 'changing it up' with a Twix bar sounds good TBH I can't think of anything New Atkins could say that would be something you can eat that's vegetarian and low carb but not permitted by Briffa? Still, I'll have a read
EP - Depends how you are going to define working doesn't it! Blood sugars stable, no hypo feelings, sleeping better, less hunger... sounds like winning to me - and without the sugar it might be weight loss as well
though I wouldn't advise Quorn as it has been found to be absolute rubbish and detrimental to health.
Chipping Briffa is following in the footsteps of what Atkins devised isn't he?
Just wanted to post about my wonderful sleep last night! Im still not convinced this is helping weight wise, but usually I wake 3/4 times a night minimum, check the clock or rearrange my pillows etc. Last night I feel asleep, then woke when the alarm went off this morning - I was all confused because I couldnt understand why my alarm was going off at 1am (my usual wake time). Was so chuffed to realise id slept all night soundly
Yay!!!! weigh in in two days
Chipping, I thought of you while cooking dinner tonight. Sainsburys do a 'stew mix' of lentils, split peas, pearl barley and dried onions and tomatoes (can't remember exactly) which we use frequently. I noticed that it has just 10g of carbs per 100g, and we rarely use more than 150g for 3/4 of us. Not sure if you're eating anything like this already but this in vegetable stock with extra veg makes a yummy dinner.
elbow princess thanks for posting this information, glad you are feeling some positive resuls. I am going to consider this for times when I go off plan with Briffa/ primal so I don't end up with hypo feelings.
I have an underarm skin tag how weird that it might be connected to insulin.
Can I ask a couple of other questions please , what's the verdict on caffeine and can you eat fewer than 5 meals a day?
Is barley a grain or a pulse?
giraffe- I sometimes eat less than 5 times, but wouldnt if I was still getting hypo feelings.
One of my underarm skin tags fell off it went black then just fell off in my fingers. Wonder if it is because of the diet?
I cant remember what it said about caffeine, will get back to you.
Thanks Elbow. Barley is def a grain, i'm not totally sure what pulses are - I think that is another term for legumes and covers beans and lentils . Ewww but yay to skin tag falling off
Just wondering if I need to balance barley as a carb, or wether its counted in with legumes & pulese - confused.com!
hmmmm I was wondering about that with nuts as they have some protein and some carbs. barley 1 cup of cooked barley would count as almost 1 and a half portions of carbs because it has 44g of carbs and only 4 g of protein.
I wonder what it is counted as on this woe then? Will go through the foodlists in the book again & see if I can find it.
Ok, so a 2lb possibly 3lb loss (hard to tell on my scales). very minimal, but I am actually surprised I didnt gain weight while eating carbs!I am definitely going to continue because I love how feel doing this and it is so, so easy to stick to. I may add in some intermittent fasting in a month or two if things get stuck.
That's brilliant. Well done, you.
Elbow that is not minimal, 2lb is brilliant considering your eating good.
Thanks Is anyone else trying it?
I've just got the book but haven't had a chance to read it yet.
Looking forward to seeing what you think of it.
Hi Elbow, I followed this plan for a short time a few years ago.
Barley is definitely counted as a carb on IRD, 1/3 cup serving size is15g carb. So you do need to balance it with a protein.
It should be listed in the 'Grain Products' section of your book, my version is the 2nd edition published in 2007.
Thanks for starting the thread, it's renewed my interest and my give it a go again myself. I felt great while I was on it and a lot of my cravings disappeared.
Well done on the 2lb.
Hi Herdy did you lose much weight when you did it before? Thank you for confirming the barley issue! There was some in my Scotch broth the other day, but I didnt count it - oops.
I am having this for dinner tonight, yummy & no "countable" carbs!yum
Herdy I would be interested to know how you did on it a few years ago and why you stopped doing it and if you gained the weight back. I myself don't do diets at all as they always end up with me overeating so I just eat whatever I want as long as im hungry and stop when im satisfied.....totally mindful eating. Been doing it for ages now.
elbow don't beat yourself up over the barley. I bet there wasn't a huge amount in you soup anyway.
milly and elbow, It was my doctor who recommended this way of eating to me. There's a plan that's quite similar, but much stricter, called The Schwarzbein Principle. I'd had some blood tests that indicated pre - diabetes, so the doctor suggested this or Schwarzbein to get my levels under control. I followed the plan for about two months, lost 15 pounds in that time. I went on holiday for two weeks and followed it as well as I could, and didn't feel deprived.only gained 1 pound during the holiday which was amazing for me as I often used to gain 7 pounds or more on a fortnight holiday !
Why did I stop? Because I wanted faster weight loss and went on a stupid crash diet. I have a long history of food issues, and for me, strict diets trigger the eating disorder. I managed to keep the weight off for about 6 months when I changed to the crash diet, but during that time I was in a cycle of bingeing and starving.
I believe that for me this plan is sane and healthy, I felt great on it and not deprived or hungry, and wish I'd gone back to it instead of trying lots of other diets. I'm seeing a therapist now to help with my disordered eating, and am definitely going to discuss the IR diet with her and possibly incorporate it into my treatment plan.
Sorry for the essay !
Thankyou for your diet story Hardy. I would think though that your therapist will not recommend any diet or "woe" where you are eating in a disordered fashion ie......using food restriction for the sole purpose of losing weight. All diets and woe just restrict calories one way or another. Have you tried just eating when your hungry (true hunger that makes you really needing to eat) and then stopping when you feel satisfied (sometimes only a very small portion) and eating whatever you want but always mindfully. This is how naturally slim people eat. They don't have disordered eating so they wouldn't eat if they were not hungry. Once you make all food equal( and I mean all food) and you get over the joy of being able to buy all your favourite things, then you start to see food as just food and you do start to eat normally. This is the way that Overcoming Overeating by Jane Hirschman recommends to sort out disordered eating. Maybe you have already tried it? What do you think?
Herdy, please join me on this woe
My therapist did recommend this woe to me because its eating for health & not for weight. This makes it so much easier for me, and now that I am seeing health benefits so quickly, I feel great. Oh, and another skin tag fell off
I have tried mindfull eating in the past, I still had hypos and was still IR
I think there is def something to be said for mindfully eating, however given the choice I would want to eat food like toast and chocolate! Even if I have eaten these foods in moderation/mindfully it sets me up for cravings and sugar highs and lows and gradually the mindfulness goes out the window.
Ate out last night, it was Chinese. Avoided the noodles & rice, but ate freely of everything else & had pudding so I think I was way, way over my 30g carbs! I weighed this morning & it hasnt affected my weight. Off now to eat a balanced breakfast!
Elbow you are doing really well.
Not sure if anyone else is doing this, but I thought id share a tasty bar that I found in tesco, they are high protein, so balance the carbs. A box of 5 is about £1.90. See here, but they seems very expensive on that site.
Hi elbow, how's it going for you?
I'm going to be starting IR again in the next couple of days, I probably won't be posting much but will read regularly.
Those bars look good and are well balanced.
I quite like 9 bars too, they are often on offer in my tesco, much nicer than naked bars which just seem like dry fruit.
Can I ask do you just refer to food labels or work everything out on mfp?I quite fancy trying this to see what its like but just have a pc at the mo so can't use mfp very easily. How are you finding working out the ratios of carbs and protein etc?
Another 1lb down, so very slow but very steady. Health benefits far outweigh that though.
I look mostly at food labels, but to be honest, after the first week, I can get a good estimate of carb amounts just by eye. I know that a handful of pasta wont take me over my limit, that a small jacket potato or 3 new potatoes are roughly 30g carbs. I do use MFP for stuff im not sure about.
The pumpkin 9 bar is delicious, really gets me through the afternoon at work.
Well done on the 1lb, Elbow. As you say the health benefits are the main thing, and I'm sure you'll see a difference next time you get your bloods results. I will get some of those pumpkin 9 bars.
giraffes when I followed this, I don't think MFP existed, so I used labels although I didn't allow myself to get too hung up on weighing and measuring as then it gets too much like a 'diet-y diet' and likely to cause me problems. I also got very good at 'eye balling' the amounts within a week or two. If you can read the book, I do recommend it as it helps you to understand IR better and it gives quite a bit of help about emotional eating in the last couple of chapters. Also the authors do stress about not getting too hung up on the numbers, although it is important to link and balance as often as possible. There's no deprivation in this plan as long as you link and balance. And you never need to go hungry either.
I'm just back from my GP for blood test results and I do need to take some action. My therapist has read the book now -it's available as an e-book apparently. I'm seeing her tomorrow and she said she's happy for me to start the plan after our appointment tomorrow, she just has a few pointers for me before I begin.
Will be nice to have some company Herdy, to comapre notes
Well done elbow! Will give it a try tomorrow then <off to check food labels on sweet potato and mackerel> Is there any restriction with fat?
Thanks Herdy too sounds like you have got some good support from your therapist, reassuring she has given this the green light for you
giraffe, you dont need to know anything in mackerel or sweet potato? sweet potato is a non-countable carb, and mackerel is protein You just need to know carb content of white potatoes, grains, pasta, rice etc. The book recommends low-fat, but I am really against that (probably why my weight loss is minimal).
Elbow, I'm really against low fat too so I didn't go low-fat last time and won't be this time either.
I'm back from my appointment. My ED therapist wants me to keep note of any binges/disordered eating episodes that I have during the next month. If the frequency doesn't increase while I'm following this plan, she's fine for me to stay with it as long as necessary.
I'm starting tomorrow.
Hopefully you will be fine. Ive had no binges at all since starting, nor wanted to. I am seeing this as just a positive life style change to heal my body.
Oh thats interesting about non countable carbs, best get the book I think.
I looked at this thread because of blood sugar issues but if I can find a healthier pattern of eating I will be so happy. When I do paleo propely I feel quite in control of my eating and its healthy stuff but I need to be able to find a method which will allow me to eat one slice of white bread from time to time or a small piece of cake etc without it turning into a carb fest. Fingers crossed this will help us
I am already seeing great results just 2 weeks in
Non-countable carbs are ALL veg except white potatoes and corn, all legumes & pulses, all dairy. Dairy, legues & pulses count as PROTEIN.
Countable carbs are potatoes, corn, grains, breads, pasta, rice, sugar etc.
Meat, eggs & fish, as much as you like as long as it covers at least half of your carb intake at that meal.
At least 2 hours between eating carbs. No more than 30g of carbs at a time, balanced with a minimum 7g protein.
^ thats the basics, but it is better to read the book
Thank you Elbow so if I am careful about choices I wouldnt need to count much anyway. Really pleased you are seeing good results
One thing I am going to try tomorrow is making sure I plan and put my snack on a plate and eat it consciously rather than just nibbling on nuts and grapes
and malteesers all day long.
ooops, forgot to mention that fruit is countable, so you wouldnt be able to snack on geapes all day anyway! do you have a copy of the book?
No I think I will get a copy. Interesting about the fruit. Have not done very well at not nibbling so far today - quite a few macademias have been consumed. I am reading game of thrones and its too easy to read and graze.
They are allowed though, so need to beat yourself up. You dont want to make this a chore, just a healthy easy way of balancing your food
Oblomov, did you get cut off there?
Really like the sound of this. I low carbed for a while but find it too restricting. I have in the past had good results with cutting out wheat and sugar but still eating things like porridge or German style rye bread. I've just down loaded the book onto my kindle and will hopefully read it tomorrow.
Was going to attempt low carb again from Monday but might try this instead.
Have been so bad for last month. Eating so much crap. Feeling sick but still eating. .
Oh and I love pulses and beans esp in winter so it would be perfect.
Yeah, its so comforting to eat a lovely bowl of stew full of meat, veg & pulses at this time of year!
Have ordered the book to my library Interested to read more about balancing blood sugar and why some carbs are free!
Ate a pudding last night that wasnt linked & balanced (bakewell tart & custard) and have been awake most of the night lesson learnt!
Hope your feeling more balanced today - harder after a rough night but you can do it
<waves pom poms, trys to do a kartwheel and falls over >
Yep, have had a fab day, appetite still quite reduced. Had egg & bacon granary roll this morning, a prawn salad for lunch, and no snacks so far. Having a pork & mustard wholewheat pasta dish for tea, and that should be that for the day how are you finding it?
Wow that sounds excellent! Still waiting for the book. Currently munching on pistachios which are a tiny bit higher in protein than carbs so pretty balanced so long as I don't eat the whole packet and chicken stir fry for dinner.
giraffes, on this plan, nuts are not counted as a carb, they're a protein, you don't need to link and balance them .
Elbow your food today sounds lovely.
I'm doing ok. Need to go and do a grocery shop as my fridge is a bit bare, last time I did this I found a little bit of planning ahead was helpful but kept things generally quite flexible.
Haven't had any cravings since I started a couple of days ago.
I haven't managed to read the book yet but did have a much better day today that I have been having!
Healthy granola for breakfast with some blueberries, milk and Greek yoghurt. Lunch was soup - a covent garden skinny Goan chicken and lentil. Having gammon steaks for dinner although not sure I will be able to as had root canal filling today and tooth quite sore. Not sure what I'll have.
giraffe, nuts dont need to be balanced either, they are just counted as protein
Cider, that soup sounds lovely!
Herdy, fab that you arent getting cravings
No snacks at all for me today, just havent needed them! Breakfast at 9.30am, lunch at 1.30 pm and dinner at 5pm. I wold have had a snack if I needed it, had some 9 bars, milk & carrot sticks at the ready. I am loving the 9 bars, the pumpkin one is just so tasty!
I agree that cider's soup sounds lovely.
Elbow no snacks! I think that's proof that this is sorting out your insulin, do you ?
I've had some beef stew, with a small dumpling and some mashed potato, loads of carrots and cabbage, all linked and balanced, for my supper. Just what I wanted on such a cold day.
I also had a small glass of red wine.
I've had no cravings as I said, and I noticed that today I had more energy than I've had for ages.
Ah, thanks all, really need to read this book some nuts are higher in carbs than protein though ... not sure I would loose weight this way but haven't had any blood sugar crashes which is the goal at the mo anyway.
Deviated and had a bit of a weird dinner, 2 and a half sausages, roasted butternut squash and tomatoes with rosemarry balsamic reduction, pak choy with ginger err and a handful of oven chips ...
I would be happy to be the same after christmas. Not weighing but one of my jeans are a bit tight so so long as they fit I will be happy!
Really happy to hear you are feeling good and cracking cravings herdy
Glad it's going well for people!
I've been doing generally low carb eating with uncounted carbs and low counted carbs. I've had some meals off (birthday meal for example) but in general it's been easy enough as it's nice, warm and filling food.
Breakfast is either porridge with linseed or homemade Bircher muesli, neither of which I think are balanced enough. Lunch is either soup or sandwich on wholemeal multigrain or leftovers. Snacks are oatcakes with cheese. Dinner is mostly meat or fish with pulses and veg, with a small amount of countable carbs. Sometimes I have no countable carbs in my main meal and then a bit of ice cream for pudding. Otherwise my treat is a small amount of 85% chocolate (about 1.5g carbs!) after dinner. How does it all sound? I've lost about 2lbs in two weeks but like you lot, am not embracing the low fat element!
Sounds like a great start Sid! Your breakfast sounds balanced enough if you are having milk with it? I have either porridge or linseed bread toast & peanut butter - lovely on cold mornings. I sometimes have a cup of cosy milk with it
4 lbs down this week that's 7lbs in 3 weeks, I am amazed actually. Definitely sticking with this woe, I am feeling soooo much better, healthy, normal!
That's fantastic! I keep losing and gaining my 2lbs so am tinkering to see what will help.
Well done on your 7lbs!
I'm doing well, I feel more energetic and my moods are more even. Not thinking about food all the time.
After only a few days, and eating such things - but balanced - as beef stew and dumplings, chicken and pasta salad, ham sandwich etc, I'm pleased to report that my trousers are feeling a bit looser around the waist.
I've eaten out several times this week and this plan works well as long as I remember to balance. It's definitely something I can do long term.
Are you following this woe Sid? How long for?
I've been low-GI-ing for about a month and doing this for about two weeks. I think I might see a loss suddenly, which has happened to me before.
I seem to tick most of the boxes for this but perhaps due to brain fog and lack of sleep seems quite complicated. Does the book make it simpler? Not read the whole thread though.
Fab Herdy Ohhh dumplings sound good! I have stew planned this weekend, I might have dumplings instead of potatoes!
I love how easy it is to eat out, at the work canteen or at a restauraunt, as its easy to balance. I had tasty potato skins in the canteen yesterday, which had cheese & red onion on them - yum! Lots of salad with it too
Delgirl, it does sound complicated on paper, but within a week I found it easy I would recommend reading the book though, for the sciencey bit & to see how it works, they explain it better than I can The basic bit is though, you link & balance carbs with protein.
My brain fog disappeared within about 3 days of eating this way!
ok will definitely have a look thanks
Yummy chicken stir-fry for dinner
I have an all day conference tomorrow, with lunch provided, so just going to relax, eat what I fancy, balance & link if possible, and if not, just eat, be merry & then carry on
Today was a nightmare! Breakfast fine - bacon and scrambled eggs with a slice of rye sourdough toast. But then it all went a bit mad and over the course of the day I have had a bit of ciabatta with melted cheese and three bites of a blueberry muffin (daughter's leftovers), an oatcake with primula cheese on, and two mini pork pies! Dinner though will be five spice braised pork belly with vegetables
Only the muffin and pork pies were unbalanced, which is a start Dinner sounds lovely, I love pork belly.
The pork pies are OK I think because they are filled with protein (and fat!).I know when I was GD they were OK for my BG readings. Obviously the muffin was dreadful.
Elbow hope all goes well at your conference today.
I was out for a slightly boozy lunch yesterday. I decided to have lemon sole served with risotto for my main, so I passed on the bread that was served at the beginning of the meal and for a starter I had smoked duck salad which was gorgeous and no starchy carbs in it. Probably had a bit too much wine but I didn't feel hungry until several hours afterwards, and had no cravings.
When I followed this plan last time I always knew if I'd gone slightly over on my carbs because I'd get cravings about an hour later, or fee hungry. Apologies if I've mentioned that in a previous post, I'm at an age where I do keep repeating myself !
Elbow you are doing amazingly, well done
Herdy - thats really interesting what you say about starchy carbs, I have been winging it a bit and eaten too much bread, was ok at first but after a bit has resulted in weight gain and bloating, ibs etc so next week (hopefuly the library will have the book by then) I think i will see if I can have a very little bit without swelling up like a balloon. Maybe I will
just have to accept I can't eat wheat if I want to fit in my jeans! Once I have the book I will give it a strict try and see what happens. Either way I have felt mostly better for balancing protein with carbs and its something I can learn from hopefuly.
Hi Sid and Del too
Herdy, I love your advice and help
Conference was brilliant, and I wasnt horrendous at lunch either, though not perfect link & balance. I ate 4 quarters of sandwiches, with plenty of protein as a filling, and then some lovely omlette chunks so that was ok. But I also had some crispy prawns, and then a bit of cake! Havent felt hungry since though, so I am lucky it didnt trigger cravings. Going to share a takeaway with DH later, I cant manage a whole meal to myself anymore. One chinese dish (linked & balanced!) is plenty for both of us.
Searching for some tasty soup recipes, I plan to spend the day in the kitchen tomorrow to fill up my freezer with plenty of soup
My tummy is definitely deflating! Thats where I store most of my excess weight, so I am very glad
Very interesting, keep up the good work!!
Brill, well done!
Just a quick check in from me.
I'm doing really well.
I feel great, lots of energy, no mood swings and no cravings.
I don't feel deprived at all and no binges.
I'm not even thinking about weight loss, just focusing on my health generally and how much better I feel.
Have ordered the book, will start after I've read it (ie. soon!!)
I'm feeling very depressed today. A month into diet and exercise I've lost no weight. I tested my fasting blood this morning and it's 6.2, which puts me firmly into the pre-diabetic range. I have spent a lot of time crying and feeling furious at my hormones. But I need to work out just how to lose weight. I need to shed four stones. At least I'm getting into the exercise habit and enjoying it.
Is that following this woe Sid?
Thursday weigh-in, another 3lbs. 10lbs total now
Elbow thats great!
Sorry your feeling depressed sid, prob varies from person to person but taking a magnesium supplement seems to have a positive effect on my mood and help with weight loss. Hope weight loss kicks in soon.
I have been exercising for 20 minutes in the morning which is working out quite well. Going to join a xmas shred challenge on weightloss thread if anyone else is up for it
The book finally arrived at my library so looking forward to reading it once the children are in bed. On my 4th school run of the day in half an hour (5th if you count the one where I got the time wrong and left coffee with friends an hour early - doh)
My next mission is going to be getting into fly housekeeping. I will be slim, organised, non foggy headed and non slattern in
you sound a lot like me giraffe!
Make that 3 of us, elbow and giraffe.
As well as doing IR, I'm also really trying to get my house better organised.
I do find that my head is clearer when I'm eating this way and I have more energy - so that helps me to stick to house routines better.
Have a good weekend everyone!
Glad its not just me
Half way through the book, I think of all the diets I have looked into this is the book that I could give to my mum as its not too extreme. Can't really see her counting carbs though.
I met 9 of the subjective markers for IR including liver spots (am 34). I don't meet any of the major ones though because I have lost over a stone in the last year, does make me more aware that I can't regain that weight and creep up to obese. The relation to diabetes and strokes was not something I knew about either.
It is all very interesting but a bit dated in parts such as limiting to 3 egg yolks a week. Also like every one else I am hanging on to the fat is not bad message, but actually the only reason they caution that is to keep calories down so I guess if we keep calories in check in general the fat thing wont be an issue?
Have a great rest of weekend. I am going to have doritos later but will measure and add cheese and guacamole, v balanced ;) !
Hi. I was attempting the WOE but not very well owing to skim reading the book. But I read it thoroughly and am launching renewed efforts. My problem is I am so scared of the blood sugar thing that I don't want to eat anything... I feel I'm losing all pleasure in food. I am also a bit stressed at the book's comments about not exercising aerobically for more than 25 minutes. The classes I'm going to, and already starting to love, last an hour. It seems scarily easy to accidentally increase IR rather than reduce it. I am also rather about the fat stuff, and the egg restriction is definitely based on out of date information.
Ah well, home from Zumba for balanced pot roast partridge and kale.
I think the problem is advice on diet and exercise is always changing and the book was written in 2001. it makes sense to listen to your body, if you are enjoying the class then thats really good I think?
I ignored the fat stuff last time I did this. I will admit I don't eat large amounts of fat like I would if I was doing traditional low carb or primal, for example, so none of those 'coffee bombs' or whatever they're called.
But I do eat full fat cheese, eggs, avocado, cook with coconut oil, olive oil in salad dressings, butter on bread. I dont eat 'low fat' anything because it's invariably manufactured and full of crap.
That's what I did last time and I'm doing the same now.
I should also add that I don't actually count carbs. After a couple of weeks of measuring out - I use American measuring cups like in the book- potato or rice etc I find that I can judge the portion sizes, either 30g or 15g, just by looking at them.
Honestly, if I had to keep weighing/measuring/counting anything at all, I'd be pushed into 'strict diet' mode in my head and it would drive me mad and I'd end up in a binge.
One thing I do want to say is that we have to be careful with bread. The glutton in me was very surprised at how little bread you actually get for 30g, and let's not even think about 15g! I do try to not eat too much bread because I think wheat is problematic for me, but even so, our allowed serving sizes are very small!
Herdy I have found hovis wholemeal medium sliced is 15.1 g per slice so you can have two slices! My problem is its tempting once I start eating bread to forget about stocking up on veg and and protein.
That's worth knowing giraffes. Is it the normal sized loaf or a small loaf? I'll pick one up tomorrow and freeze it for toast.
I find bread incredibly addictive !
I was insulin resistant with an untreated low thyroid and high cholesterol. I was diagnosed Jan 2013.
I went low GI at the start of February and I've lost 3 stone.
But more than that my insulin is at a normal and healthy level, my thyroid is now normal as is my cholesterol.
It's taken me 9 months to get here but I feel like a different person - I sleep better, I've no brain fog and I can think properly for the first in years.
For me it's not been a diet, it really has been a lifestyle change and I'll never go back to how I used to eat.
It took me at least 6 weeks to lose any decent amount of weight and it was 4 months before anybody noticed I'd even lost weight! Now tho all I get is "wow you look great, I didn't recognise you, how much have you lost?" So it is worth sticking with it.
Over the years I've been diagnosed with depression on and off. But after a few months of eating Low GI my depression lifted and hasn't come back. And it seems that one of the signs of insulin resistance is depression that lifts once you get your insulin under control.
borinastorm thats really interesting, have you cut anything out or is it simply balancing protein and carbs?
Herdy it's the normal 800g loaf. Its quite filling and not quite as addictive as white for me. I do feel better when I don't eat bread though.
Thanks for the info griaffes. I also feel better when I don't eat bread, although I do find that restricting it to one slice or one small bread roll, a day seems to be ok.
Well done Born!
I'm halfway through the book and would love to join in.The section about genetics sent a cold chill through my heart as both sides of my family have raised BP, type 2 diabetes etc and both DH and I have very podgy waistlines and he is already on antihypertensives.
So I am kicking bulletproof coffee to the kerb and will try and link my meals until I get the hang of it ....Don't feel like weighing myself yet though
giraffes the only thing I've cut out is sugar. I don't count carbs or fat. I replaced white carbs with brown or wholegrain carbs for every meal and I make sure my plate contains salad/veg, protein and brown/wholegrain low gi carbs at every meal.
Instead of potatoes I eat sweet potato, for rice I eat brown basmati rice, etc.
For snacks I eat fruit, low fat yoghurt and salted popcorn. I also eat a couple of squares of normal chocolate every night.
So good to see success stories on here, including you of course, OP.
Can I ask for ideas about protein/protein heavy snacks. I have things on oatcakes but am a bit uninspired generally and am very bad at snacking too, so need to make myself eat between meals.
I have the opposite problem sid Good idea to have chicken, leftover roast meat, boiled eggs, ham, cheese, natural yoghurt (add some berries and seeds) in the fridge. I noticed my tesco have an american section with beef jerky but havent persuaded myself to try it yet. Do places still sell peperami? Those little bags of individually wrapped cheeses are handy (not cheese strings though they taste like plastic) . I love nuts which helps.Olives are a good snack but not protein.
I am finding it quite hard to sit down and eat proper meals I am a bit of a grazer and I think I have possibly gained weight because I am not working things out properly
So yesterday I had
Breakfast bulletproof coffee - then felt really bleurgh and didn't feel like doing anything ( I had planned decluttering the living room)- then read Born's post about brain fog and depression lifting and decided to give this a go as low carb isn't working for me any more.I seem to be only able to stick to it for about 3 weeks and then have mad carb binges.
Lunch smoked salmon and cream cheese on 1 slice bread
Snack boiled egg and curried rice ( V small portion)
Dinner Butternut squash and lentil soup
Haven't had bread or lentils for months
Also like the fact that you don't have to buy special food/ vitamins
My kitchen cupboards are full of oatbran, protein powder, coconut oil etc !
Maura, it's my experience that I'm much less likely to binge when I'm eating as suggested in this book than I am trying to do anything else. Whether that's restricting/counting/intuitive eating etc.
This really does help me and it's something I can live with forever.
But you may need to accept that if weight loss is one of your goals, it's likely that it will be slow.
I hope it works for you too.
maura I have unopened oatbran in my cupboard!
I def need to start logging on mfp if I am going to lose weight or even maintain because its too tempting to think everything is 'allowed', I have tried to balance my food today but I assume I may have gone over carb wise. It is nice though as I had a play date for dd and was able to do nice and easy pasta pesto for lunch with extra cheese veg and humus on the table.
I eat more oats than I ever dreamed possible! Not the bran though...
Can I run a day past you guys? Yesterday for example I ate:
Breakfast - porridge (small amount) with dried prunes and raw apple
Lunch - smoked salmon, cream cheese, half a wholemeal pitta, chickpea salad with olives, hummus and coleslaw
Dinner - chorizo and butter bean stew with leeks and mushrooms in, roasted carrots and deep fried courgette fritters.
Snack - bit of epoisses cheese and a square of Moser Roth orange mousse 85% chocolate
I also walked for over an hour and did an aerobics class.
Do you think this sort of thing will lead to weight loss?
sid yes that will lead to weight loss especially as you're incorporating exercise.
It is best not to look at it as 'being on a diet', I try to look at it as making different healthy choices that have helped me balance out my blood sugar, reduce my insulin and feel healthier than I have in years. And a bonus of that is the weight loss.
I've done low carb in the past maura and about 3 weeks was all I ever managed at one time and I would initially lose and then nothing. With this it's been a very slow but continued weight loss.
It's great to hear how well everybody's doing.
Thanks for your comments yesterday
Born and Herdy at this stage I would be happy just to have a
normal relationship with food! Any weightloss would be a bonus.
Giraffes - I think I have 3 packs left - wonder if there's any good recipes to use it up?
Yesterday I had
B 1slice toast with cream cheese and smoked salmon
Then went to gym and did weights session
Then bowl of homemade chicken soup
then Moser choc thing and a hard boiled egg - is this balanced??
Dinner sausage casserole and pasta - found this strangely unsatisfying and had to have a cracker and cheese later but it was very cold last night and DH and teen children were snacking too.
But woke up this morning at 6am full of energy ( felt a bit cheated though as it was still freezing)
Sid - those Moser choc things are verrry good
I am not thinking of being on a diet either, but do need to lose weight and the book itself of course emphasises that IR will only improve a lot with weight loss.
Am fretting slightly over my dinner. We had roast chicken, pigs in blankets, braised leeks, carrots and swede mashed with butter and cream, and then I went and had two roast potatoes rather than one. I went to aquafit straight after so hopefully burnt it all off a bit but I feel I was greedy, especially as carrot and swede are pretty starchy.
Sounds like a yummy meal though and most of those veg are balanced so you don't count them. 2 roast potatoes would only be a little bit over 30g?
I am reading the book, almost half way through now. I started with the protein/carb balancing a few days ago and also leaving 2 hours between eating carbs. Could hardly believe my eyes on the scales today, I've lost a pound!!! I kid you not. I was diagnosed with IR last year, did the low GI thing and it went well. Then I got lazy and the weight piled back on faster than ever, esp around my middle - I feel like the Michelin man!!!!
But after just a few days on this plan, I feel lighter and def less fat around my waist!!! Very encouraging...!
Glad to hear it, Wundawoman.
I have finally lost a couple of pounds. Thank goodness.
Brilliant Sid! I weighed this morning and it wasn't as bad as I thought.
Yesterday I had Chili and rice and salad - much better dinner than day before - still getting the hang of including enough protein as I'm loving having the small amount of carbs.Am going to add some ham to my soup for lunch today.
elbow how are you?
I'm reading the book again, there's so much information in it. I do understand the eating plan well, but I like their advice about comfort eating etc.
Hope enveryone is doing well.
Oh, FFS, I've put my 2lbs back on. This just doesn't make sense. I've broken the rules twice in a week - once having high carb flatbread (with protein) and once having a tiny bit of pork pie in a meal that also included a wholemeal pitta. And I am exercising every day. I feel rather dispirited.
I'm with you sid but to be honest I know where I am going wrong and its lack of monitoring.
the entire packet of biscuits I ate over the weekend Part of me wants to go back to primal and no calorie counting, but whats the point if I just gain the weight back as soon as I go off plan? I guess I will have to either get strict with counting the carbs or cut stuff out altogether?
sid could it be your totm is coming up?
I AM counting the carbs! I wish there was something obvious. I'm not getting periods at the moment - my son is only six months old and I'm still breastfeeding. Maybe that is the problem?
Yes defo, it seems like people either lose weight more easily and are thinner when breastfeeding then regain some weight or on the flip side hold onto weight and then lose when they stop. Fingers crossed its that for you, I bf my 3 and found losing weight easier after they stopped.
I think this is a pretty balanced way to eat while bf and if you maintain or lose a little slowly that will still be quite good?
What happened to Elbow has it stopped working?
I've now been following it for a month.
I'm addressing three issues 1)Obesity 2) a 35 year eating disorder 3)insulin resistance
Today was my weigh-in day and I've lost 9lbs in 4 weeks. So I'm very pleased about that, especially as I don't feel deprived and haven't been hungry.
Still working with my therapist for my disordered eating, and my record sheets show that my binge episodes and general overeating have decreased from being almost daily when I started treatment, to only two episodes in the last month.
I've got loads of energy, no cravings, I'm sleeping well, and my moods are more stable than before. I'm in peri-menopause and quite a few of my symptoms are improved too, especially the night sweats and anxiety.
I'm due to have my routine bloods done in early January. I'll update again when I get the results back.
Really glad things are improving herdy I think having a food diary is a good idea, I might try as thats worked for me before.
Herdy I think we were both on the binge eating thread......you are doing well on this and I was most interested to hear that your night sweats have decreased.
I have now once more regained my two pounds. I am pretty fed up. I am following the plan and doing large quantities of exercise.
Sid, thats annoying Could you be losing inches rather than lbs because you are exercising too? Do you have much to lose?
Lack of sleep at night that can have an effect on weightloss as can vitamin deficiencies or thyroid problems?
Have you seen wheat belly blog? It suggests wheat can stop people loosing weight if sensitive to it. You could cut gluten and balance with 30g of carbs from rice, potaoes, squash, quinoa or beans etc?
I know I would shed about 7lbs quickly (matter of week or two) doing this and look slimmer quickly, particularly if I cut out beans and sweets other than dark choc, the only thing is it goes back on just as quick if I go back to eating it. I will prob aim for Gluten free again in NY though as it just works for me with regards to looking slimmer.
Sid how frustrating! Are you still eating similar to how you were when you posted this : Tue 19-Nov-13 16:59:25 ? If so, that sounds fine, but I'd expect you not to have regained that same bloody 2lbs !
Milly I've noticed general improvements with peri-menopause symptoms, but the most drastic has been the absence of the night sweats. I was waking up twice every night with it and haven't had any at all for the last 3 weeks.
Sid just another thought. I'm sure the book says to try cutting the countable carbs to 15g per meal if you're struggling to lose weight.
Also, you may be very carb sensitive and may need to consider counting your chickpeas and other pulses into your 30/15g allocation.
Hmm, good thoughts. I am eating lots of root vegetables which are carby but not countable. Not pulses as much at the moment though. I tend to have either porridge or one slice of multiseed toast in the morning, a staffs oatcake at lunchtime and then often only non-countable carbs at dinner with my square of chocolate afterwards. Snacks are oatcakes or protein only. ( Obviously I'm eating protein alongside all that.) Maybe I should cut out the wheat and see what happens? I've reduced fat already.
I am more toned around the waist I think. Yes, I need to lose four stones, so you'd think the exercise alone might make a difference frankly.
Oh, and I lost a stone and a half over about six months doing fairly relaxed low-GIing last year, so my body is capable. Maybe it is the breastfeeding.
fingers crossed you figure it out could be bf from what you are saying. Otherwise what about increasing good fat (oily fish, avacado, nuts) but reducing carbs by including all starchy cabs as countable ?
Sid what you're eating sounds fine. This must be so frustrating for you, but I'm in agreement that it could be the bf.
If you feel ok about cutting out wheat, then try it. I've read the Wheat Belly book and it's a persuasive argument.
A minor triumph today, even if no lighter. My fasting blood sugar was 5.4, down from 6.2. I want to get it into the 4s, which is where the weightloss needs to come in, but I feel much better for getting it back towards a healthy figure.
How's everyone doing?
Sid that's brilliant re your blood reading. I'm not really an expert on blood glucose readings (understatement!) so if I'm wrong in what I'm about to say I hope someone will correct me. But it's my understanding that lower glucose will help with insulin resistance too, and that's when our body finds it easier to lose weight.
Anyway, well done.
I'm still doing well, not restricting my choice of food, although I am of course restricting the amount of some carbs per the diet. Not hungry, very happy with the food I'm eating, no uncontrollable food cravings, and much more balanced moods.
I seem to be the only one still here now, which is a pity, but I'll keep posting now and then just to update.
So I've been following this now for about 7 weeks.
My skin is looking much better, look about 5 years younger when I look in the mirror first thing in the morning! My skin was looking red and blotchy and that's cleared up now.
My moods are stable, I feel happier and my energy is better than it has been since my mid 30's.
Peri menopausal symptoms are mostly gone, periods are still irregular but nothing's going to change that.
I've gone down two sizes in my trousers which I'm thrilled about. I haven't weighed again since the end of November, am just weighing monthly, but I can tell I've lost a bit more weight. It's definitely coming off the tummy area.
Most importantly, I'm eating some lovely food, I don't feel deprived, and I'm not binge eating.
Well done herdy! seems like you have had a lightbulb and things are really clicking into place . I might try afresh in jan but will be steering away from wheat. Happy christmas!
After two months I have lost about 6lbs, but am definitely thinner. I feel much better although I'd like to be losing more, given how much I have to lose. I am going to cut the carbs down more after Christmas.
I have ordered the book - well I have tried everything else and the description fits me pretty well. I have 7 of the symptoms. I will let you know how I get on!
Hi jinty, I hope you decide to join us when you've had chance to read the book. I too have tried everything else in the past.
Once you've got the hang of your carb portion sizes I think this is very easy to do and I don't weigh and measure my food at all.
Thank you. The book has arrived so I will start reading it tomorrow and probably aim to start next Monday.
I have read the book and plan to start today! I found the American measures a bit difficult to picture but we do have cup measures and I'm sure I will get the hang of It. Also lots of the suggested foods and take-always are not available which is a pain but hopefully all will be well.
I always ignore those bits anyway!
All the weight I'd lost reappeared in three days over Christmas but I think I've read that carb weight brings water with it so looks more than it is. Half of it has gone again.
I tried to keep to the rules as much as I could but did have some lapses. Back on in earnest now. I haven't stopped exercising which has helped.
I have had three meals today - no snacks - and I'm not the least bit hungry. I did wash some cherries for a snack but ds3 ate them and I couldn't be bothered getting more.
Marking my place as I'm going to read the full thread - I definitely fit the symptoms described in the first post and need to find a diet to address it.
Marking my place. This looks exactly what i'm looking for
<slinking back in>
no idea why I stopped doing this
but back on it today!
Herdy, you have done amazing - all those changes! Well done
Hi Elbow, I've read your thread and I've just ordered the Schwarzbein book...I'm very interested in the idea of non countable carbs
More generally I'm interested in how carbohydrates affect metabolism and to what degree it is necessary to restrictt them for optimal health
Good luck with getting back on it
Feel good being back on this already
I've found it's already become second nature to eat like this. But I'm restricting carbs more because the weight loss just isn't happening. I feel that keeping to the basic principle means that I'm eating more healthily at every meal, but I'm usually having at least one carb-free meal a day.
Having said that, I have also embraced the splurging concept!
Key is make it fit with your life too. Im going to have home-made baked beans, ommlete & fried mushrooms for lunch The only carbs is the spoon of sugar in the beans, which will be split between 4.
Made home made doner kebabs for dinner, carbs only in the pitta, with loads of salad & lamb doner meat inside. Delicious! Love eating this way
Well, I have lost 4lbs since I started 10 days ago so quite pleased with that.
Well done Jinty
Ate some Haribo today but thats the last of my Christmas sweets gone now, so no temptations!
That's brilliant, Jinty! I've lost 5lbs in three months.
Had too much sugar at the weekend, I can still feel myself feeling weird after it. Lesson learnt.
Since Christmas I have more or less stopped eating wheat - possibly a wholemeal pitta once a week? I've lost 8lbs since then. Wow.
That's great Sid. I'm a bit off course at the moment. I have a broken elbow and injured knee which, like everything else, affects my eating! Will be back on track soon. I had been doing so well, swimming most days ect. Still, could have been worse
Elbow - out of interest, what is your total weight loss so far?
Well I'm here with my monthly update.
Yesterday was my weigh day and I've now lost 20lbs. Some may think that's slow going over 3 months but I am very happy with it. I'm trying not to get too hung up on what the scales say and am watching how my clothes fit. I do need to lose about another 40lbs but I'm eating food I really enjoy, I'm not hungry and know that I can continue eating like this.
My binge eating is under control too - I'm just not getting those cravings or feeling deprived eating like this.
Still feeling really good, less mood swings, definitely less of the perimenopausal stuff I was dealing with.
i am inspired!
I have the book and have started today.
2 x low carb toast (7g carb in total) + 2 eggs (12g protein)
Apple & small handful of nuts
Spelt cracker (8.6g carb) + homemade smoked salmon pate (smoked salmon, cream cheese, lemon)
So far I am making much more of an effort to drink more water…
This is way more than I would normally eat in a day so far so I will be intrigued!
Good luck, chocolate!
And way to go, Herdy. I'm green with envy at your fantastic weightloss.
Thank you sid.
Can't take much credit because its actually been easy this time. .
I'll post another update after I've done my monthly weigh in on 1st March.
Is anyone else still doing this?
I got the book last weekend and put off reading it, so glad I found this thread!! I recognise so many of the symptoms of IR, and I am fed up of them. I don't want to get used to feeling this way. If I have a very high carb meal I feel so depressed after and its not guilt, its definitely something chemical going on inside. So got my big shop to do later today, will look through the book and back through the meals you have all so helpfully posted and make a meal plan.
Just another thought, I noticed that some other posters have mentioned intuitive eating. I too read up on this and thought it sounded great but I think that with my PCOS and possible IR that my intuition isn't enough to decide what I should be eating. I think I need to think of my food more as medicine, I need a little prescription. I wouldn't intuitively medicate myself for anything else, I would follow the advice of the medical professionals. Just thinking aloud there really.
Anyway will definitely be posting here as a way to track progress!
I am planning to get back on track tomorrow. Herdy I would be more than happy with 20lbs in 3 months.
So today was my weigh day - I only weigh once a month because of my food issues.
I've lost another 4lbs in February.
I don't even care that much about the weight loss, I've seen such an improvement in how I feel, my energy level etc.
so pleased that elbowprincess started this thread and reminded me about the IR diet!
Has everyone stopped or just doing sooooo well!!
Time I got back into this, my health is terrible just now
Day 3, dropped a couple of pounds already and feeling great, mood lifting, energy levels rising.
Hi ladies. I have been reading this thread on and off for some time now and have finally got round to buying the book. Not sure if I am getting thick in my old age but i can understand the principle of linking, but am struggling to put it into practice in as much as meals and what to eat.
I really want to get into this way of eating as i recognise so many symptoms, but just cannot get my head around it. Any advice or meal ideas would be very greatly appreciated.
I can share what I have eaten today, if that is any help?
Breakfast - toast x 2 slices (hovis seeded, 13g carb per slice) with 2 eggs scrambled
Snack - babybel cheese, 9Bar (balanced seed bars, delicious!)
Lunch - small jacket potato, tuna mayo, salad
Snack - ham slices
Dinner - Breaded fish (19g carbs) veg, 2 small new potatoes (13g carbs)
Snack will be 3 crispbreads (9g carbs) & pate
Thanks EvertthingIsAwesome. I will give your list a try.
Can I join you all?
I bought a blood glucose monitor a couple of months back as I was having blood sugar issues (cravings, very low hypo type symptoms). My level upon waking was around 5.4, which was a lot higher than when I had monitored about 5 years previously (recurrent thrush) - my level had been about 3.4!
I stopped monitoring it for a while. Started again a week ago and my morning fasting level is now between 6.2 and 6.7. I need to nip this in the bud! I'm 30, a few pounds overweight, about 11st 1 at 5'5". I'd love to be back under 10 stone, and stop worrying about getting diabetes. I've also got high cholesterol (about 7.3) which runs in the family, so I'm wary of eating too much fat.
Off to buy the book (apologies for the essay!)
I thought I'd pop back in and update, for anyone who may be interested.
It's now been 7.5 months since I started this. I'm still following it, feel fantastic and hardly recognise myself from a year ago. I've got tons of energy, sleeping really well, no real peri menopause symptoms to speak of, no mood swings, no cravings. I had my bloods done again at the beginning of June and my GP is very pleased, all was absolutely normal including cholesterol and no pre-diabetes evident now. I've lost 50 pounds.
I have a history of disordered eating, and when I started this I was having therapy to help with it, but I also needed to lose a lot of weight as my weight was negatively impacting on my health.
so how I had to approach this was not by framing it as a diet,but by focusing on the other health benefits it would bring, pretty much ignoring weight loss. So I focused on how much more energetic I feel, how much better I feel emotionally etc, rather than the number on the scale This wouldn't have worked for me if I'd thought of it as a diet.
I eat whatever I want, I just make sure to eat protein with carbs and balance the carbs. So, clearly there is some restriction in that I can't eat as many carbs as I used to want to - but I feel tons better for reducing the amounts I'm consuming. I eat normal food, nothing is forbidden, and a biggie for me personally is that eating out is easy on this plan too. I've travelled on holiday and business and been able to follow it without any problems, so for me it really does work.
You've done really well!
I keep coming back to this thread as I downloaded a sample of this book but it sounded fiddly to manage with all the balancing. You seem to be achieving it. I'd be interested to hear if theres any of the others doing it and how they are coping.
Thank you miffy. Actually with regard to the balancing, I just eyeball my carb portions and make sure I'm eating an appropriate amount of protein in a similar way. If I'd had to weigh and measure everything I'd have gone mad and surely failed on it! Because the book's written by American authors a lot of the carb serving sizes are measured in cups. I used them at first for the carbs, but after a week or two I knew what a 30g amount of rice or pasta etc looked like.
I should also have added in my post that I did have issues with Insulin Resistance when I started this. It may not work as well for someone who doesn't.
Yes, me too. Theres only been low carb that has brought my BG down. I do light weights too. Can't go too mad on the exercise front as I have FMS.
I assume its the more complex carbs that they favour? I'm not sure how I would really increase my carbs much as I don't much like the gluten free carbs and the ingredients always read like a chemical formula! I'm trying carb re-feeding once a week at the moment to break a stall but I struggle to find something I like to add back. I cant eat potatoes due to my arthritis so they are out too. Might invest in the full book after pay day!
I'm still keen to do this properly - but as usual, struggle with planning my meals!
I work full time and have a 4 year old, so quick and easy is the order of the day. I've been eating those 9 seed bar things for breakfast, and trying to snack on fruit with nuts, but I've not quite cracked main meals yet. Doesn't help that I'm not a big meat eater, so carbs are my go-to choice.
I definitely don't feel as hungry and 'out of control' when I've eaten a balanced meal though.
Not sure if anyone is still interested in this thread, but I thought I'd give another update as it's been quite some time, and I've now been following this eating plan for 11 months.
I'm having no issues at all with binge eating. I can't remember when I last binged, but it was many months ago.
Very rarely, I get the urge to binge but the urge passes within about 5 seconds. It's a bit like my desire to smoke raises its head every so often. I gave up smoking 10 years ago and every so often I still get the urge for a cigarette, but it's fleeting. Same with the desire to binge.
I think the reason this helped me was that I tried to NOT focus on weight loss as my main goal this time. I focused as much as I could on improving my health, with weight loss being a welcome 'side effect'.
On the subject of weight, I'm at my goal weight. I eat pretty much whatever I want to, just keeping in mind portion sizes when I'm eating simple carbs. I've followed the plan when eating out, on holiday, even on two cruises, a work trip to Italy etc. I can follow it for the rest of my life.
Other benefits are much more even moods, seriously reduced menopause symptoms, loads of energy. My skin is clearer and even the wrinkles seem to have reduced a bit - I think sugar was wreaking havoc with my skin fo ryears.
My bloods are normal. I now have normal BP and have come off my medication.
Best of luck to anyone who decides to give this a try, especially those with insulin resistance.
Thanks to everyone that has posted on this thread, especially Herdy that has popped back a couple of times to give some long term updates.
I am very much interested in this WOE. I have been feeling ill for quite some time (rundown - weakened immune system etc). Earlier this week I decided to try and cut down on sugar, as I read that it can inhibit your immune system, meaning it takes you longer to get over colds etc. Even after one day of reducing my sugar intake (mainly by cutting our sugary beverages such as hot chocolate) I felt much better. Now I just need to reduce my sugar intake long-term, and re-train my brain (I have been living on sugar / carbs).
Going to order the book / do so more online research and start planning some meals! I have had more than 300g of carbs today alone - it can't be doing me any good at all!!
BTW - I have PCOS with suspected insulin resistance (I have done my own tests at home, but GP's wouldn't test me except for basic fasting blood sugars) and I have a few more of the symptoms listed on OP's opening thread. From all that I have read so far, I should be eating low GI or low carb etc.
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