IR diet

[dmbucky7]

I'm really gonna try and buckle down and do the IR diet. I basically need it all layed out for me...can anyone go through what is GOOD to eat while doing this and what I should stay away from, besides the obvious (pasta, potatoes)?? If you have a good book or website to refer, that would be great! TIA!

[Cassie R.]

There is a book called "The Insulin Resistance Diet" that I thought was pretty clear cut. The basics are that you have to do protein-carb balancing, and you always have to make sure that you are eating at least 6-7 grams of protein for every 15 grams of carb that you eat. So crackers with cheese is okay, plain crackers is not, etc. Also, you are not suppose to have more than 30 grams of carbs in any one sitting.

Here's an example of what I might eat (anyone who wants to jump in and critique it, go right ahead ):

9:00 a.m. fat free/no sugar added yogurt with blueberries and high-protein granola and/or Kashi
11:00 a.m. string cheese and an apple
1:00 p.m. sliced turkey and mozzarella cheese on whole wheat bread
3:00 p.m. 1/2 c. cottage cheese with triscuits
5:00 p.m. carrots, tomatoes, apple slices, grapes, etc. (not a lot of protein there, but high fiber which is suppose to be good for sugar processing)
7:00 p.m. fish, veggie, small roll/slice of garlic toast
My favorite "afterdinner" treat/dessert -- a small scoop of no sugar added cherry vanilla ice cream, topped with cheerios and some chocolate sauce.

My big killer is chocolate -- I really have to make a very conscious/strong effort to stay away; particularly when I'm working and just need something to munch on

[Cassie R.]

Hey --one more thing that I learned when I started doing the IR diet -- "low fat" often means "high sugar." To compensate for the lack of fat, they add more sugar. So sometimes it might be worthwhile to skip the low fat in order to save the sugar. Also, look on the ingredient list - if corn syrup, high fructose corn syrup, etc. is on the list of ingredients, be wary. I have found that a lot of the sugar free/no sugar added foods are really pretty good. But obviously you can't take that as a go ahead to eat all you want -- like I tend to do with the no sugar added chocolate covered raisins (hey, they count as a serving of fruit, don't they?!?!?!?!?!)

[dmbucky7]

Thanks for the help Cassie!! I'm planning a trip to the library or book store within the next two days. Plus, this week is grocery week, so I hope that I can get a good idea of what to buy and stick with it. I am a horrible dieter...I never needed to until the last few years. Basically, I eat pretty well, but probably too many carbs for a PCOS'er... My doc is hoping that I can lose close to 10# a month with the combo of the new "diet" and continuing with pilates...I am really hoping!!!

[dmbucky7]

If we're gonna give pointers, I guess I'll add this...
I was told that eating breakfast is so important, to everyone, but esp for those with IR. I was told that making sure your breakfast is the right foods is essential. It kinda sets the standard for your body - if you eat well 1st thing, it will help your body work the rest of the day. If you eat poorly 1st, your body will react to that and not process the carbs and sugars like it should.
Not that we should be splurging on pancakes,etc very often, but I was also told that if we are really craving something like that, it's better to eat it for dinner than breakfast.

[dmbucky7]

*B*U*M*P*

Hoping to get more ideas and help here...anyone else??
How about making lists of ideas for meals and snacks?? Guess we could critique them too?

Breakfast-
Cracklin' Oatbran
Grapenuts
Eggs
Omlett
Yogurt
fruit

Lunch-
Salad
Roll ups (usually cream cheese in salami)
Cottage cheese

Dinner-
Fish
Chicken
Shrimp Scampi (got a great IR recipe)
Mashed Cauliflower
Cauli-rice

Snacks-
String Cheese
jell-o
Apples, grapes, peaches, pears, strawberries
celery with peanut butter
yogurt raisins

[dmbucky7]

Originally Posted by Cassie R.

I have found that a lot of the sugar free/no sugar added foods are really pretty good. But obviously you can't take that as a go ahead to eat all you want -- like I tend to do with the no sugar added chocolate covered raisins (hey, they count as a serving of fruit, don't they?!?!?!?!?!)

I LOVE those!! I have also come to really like yogurt covered raisins. Does that mean those aren't that great for me either?! LOL!

Actually, I read that raisins are good for you, but not as good as grapes... Also, that frozen veggies and fruits are almost better than fresh because they are picked at the best time and then frozen and preserved with all of the goodness. The fresh fruit is picked and then shipped and then sits for awhile, so it tends to get bad faster and looses the good stuff. Guess that is kinda why the grapes are better than raisins??

[Cassie R.]

Any dried fruit (like raisins!) has a high concentration of sugar -- you still have all of the sugar without the water bulk. I think there is still a good amount of fiber, though, and I've heard that fiber is suppose to be really helpful for IR.

I think your list of foods sounds pretty good. I've become a huge fan of Kashi -- particularly the Almond/Honey/Flax flavor. I mix it into my yogurt and let it sit for a minute or two so that it "softens" a bit. I'm also a big advocate of cottage cheese. Sure, it's not necessarily a low-sodium food, but it is so high in protein and calcium and low-fat/low-calorie. And it is so versatile!!!! I've been eating it with chopped up grape tomatoes and banana peppers from my garden, sprinkled with some pepper and basil; or you can use it to make a good alfredo sauce; and in the winter, I make a spinach pie that uses 1/2 ricotta and 1/2 cottage cheese.

Beans are another good staple. For a main dish, I like to mix cooked brown rice (what you get from cooking 1 C. uncooked -- I think it turns out to be about 3 cups cooked????), 1 can of drained black beans, 1 can of drained corn (either regular corn or the mexi-corn), and a pico de gallo-style salsa. To serve, I sprinkle with some shredded cheese, microwave, then toss in some chopped avocado. Season to taste with hot sauce/salsa. It is really high fiber and high protein!

[bags]

I basically followed the South Beach diet plan (though had to add more fat to make up for feeling so deprived of carbs). I think your food list looks pretty good -- I'd probably veto the Cracklin' Oatbran (yummm!) for something will less sugar. I stuck with FiberOne -- it has a bit of nutrasweet in it to make it taste better. I also suspect that yogurt covered raisins are pretty high in carbs -- both from the raisins and the yummy sugary yogurt. I stuck to nuts and low-carb fruit (ate lots of nuts -- don't recommend if trying to lose weight!)

Best of luck!

Megan

[dmbucky7]

Originally Posted by Cassie R.

I've become a huge fan of Kashi -- particularly the Almond/Honey/Flax flavor.

I almost picked this up. I'll have to make sure I do next time!

Originally Posted by Cassie R.

I'm also a big advocate of cottage cheese.

I eat this alot!

Originally Posted by Cassie R.

Beans are another good staple. For a main dish, I like to mix cooked brown rice (what you get from cooking 1 C. uncooked -- I think it turns out to be about 3 cups cooked????), 1 can of drained black beans, 1 can of drained corn (either regular corn or the mexi-corn), and a pico de gallo-style salsa. To serve, I sprinkle with some shredded cheese, microwave, then toss in some chopped avocado. Season to taste with hot sauce/salsa. It is really high fiber and high protein!

Hmmm...I've been told to stay away from corn and beans, except green beans...