Low Carb Diet
for Insulin Resistance

This low carb diet is composed of foods that will require a small insulin response, leading to less fat storage and less health problems.

Low Carbohydrate Breakfast:
Eggs (1 or 2)
Bacon, ham, sausage or any other meat, poultry, or fish (4 to 6 ounces, Cheese(1 or 2 ounces)
Crunchy vegetable such as radishes, celery, cucumber (See Food List.)

Low Carb Diet Lunch:
2 cups of salad greens
Meat, poultry, fish, cheese, boiled egg
Vegetables from list
Diet (sugar-free) Jello with 2 tablespoons of artificially sweetened whipped heavy cream

Have a sugar free treat for dessert. A fruit with artifical sweetner and whipped cream is perfect. Blue Bunny makes a yogurt called Sweet Freedom that has only 5 grams of carbs in a 6-ounce carton. There is an ice cream called Carb Careful that is good. Look for other treats that are suitable. Make sure they contain no sugar, no grains, and no flour.

Not-quite-so-low Dinner
Glass of wine or light beer
Large salad
Steak, fried chicken, baked salmon or other meat of your choice
Cooked vegetable, (from list)
Fruit from list with whipped cream or a dessert treat.

If you must have a sandwich now and then, you could get by with using a thin sliced bread such as Wonder Light. Two slices have 18 grams of carbs and 5 grams of fiber. The fiber can be substracted from the total since it does not impact blood sugar. So 18 grams minus 5 grams equals 13 grams of carbs. Count your carbs and stay under 30 a day if you are trying to lose weight. On maintaience, you might get away with 55 grams of carbs a day.

If you are worried that you are missing out on essential nutrients by cutting the carbs, read

Essential Nutrients

With this low carb diet you should be getting plenty of vitamins from the allowed vegetables and fruits that you are eating.

Just to be sure, take a good multivitamin each day. I also take extra vitamins C and D. If your cholesterol is high, add fish oil and niacin.

One final word. Do not drink caffeinated beverages with your meals. Caffeine raises blood sugar. (Learn more.) Drink caffeine free beverages or plain water.

If you feel that you are not a carbohydrate addict, but are just eating too much and exercising too little, you may want to review the behavior modification meal plan

Return from the low carb diet to the Insulin Resistance Diet Introduction to see the science behind the diet.

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