I have PCOS which causes me to have Insulin Resistance, this means that my body doesn’t use insulin like it is supposed to, like my body is key hole and the insulin is the wrong key. I take medicine to make my body use insulin better but regardless it makes it very difficult for me to lose weight. I found a book about a nutrition plan for people with insulin resistance (or for anyone, but it benefits people with insulin resistance the most)
It works like this… when you eat, your blood glucose and insulin get higher so that it can digest your food and turn it into energy, or to fat. Carbohydrates make your glucose and insulin go up the highest. Proteins don’t make your levels go up and they can help keep them low if you eat them with carbohydrates.
What to do… ANYTIME you consume ANY carbohydrates you HAVE to have a protein to go with it, it’s called “Linking” you link the protein to the carbohydrate and it keeps your insulin and glucose low. 1 serving of carbohydrates is 15g, you can have NO MORE than 2 servings, or 30g of carbohydrates for whatever you are having at that time. For every 15g of carbs, link it with at LEAST 7g of protein.
Milk is considered a protein because the carbohydrates in milk can not be digested by humans so drink plenty of low fat or skim milk!
Fruits (except fresh raw apples and grapefruits) are considered carbohydrates!
Vegetables (except corn and potatoes) are already balanced and you can have as many as you need.
Try to eat low fat, but your body needs some fat to function. Don’t consume more calories than you burn in a day or you will not have much progress in losing weight.
You don’t have to restrict yourself from foods you enjoy eating, just try to keep your serving sizes manageable and make sure to link and balance your carbohydrates and proteins!
There is a 2 hour window after you eat where calories become either energy or fat, wait at least 2 hours after you consume 30g of carbohydrates before you consume anymore, other foods are safe though.
For a guide, follow the link to the food list that gives a variety of foods and their serving sizes, to make it easier to link and balance.