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Your
Fat Can Make You Thin
Theory:
The Insulin Control Diet allows
you to lose weight and keep it off through a ketogenic, low-carbohydrate,
low-calorie diet and aerobic exercise.
Control of serotonin and insulin in your body is key to the diet.
Ketosis is a process of fat burning in which your body converts fat
calories into energy. The burning of fat calories makes for a
“beneficial natural pharmacy” while you lose weight.
Water -
may be the most important nutrient.
A standard recommendation is eight 8-ounce glasses of water daily.
Carbohydrates
– both simple and complex carbohydrates are restricted during the weight
loss phase of the Insulin Control Diet because they are converted into
glucose. During stabilization
and maintenance, carbohydrates will be reintroduced into the Diet. Choose
complex carbohydrates are preferred and provide the body with both
insoluble and soluble fiber. Simple sugars are basically poison to the
body.
Fat
– fat is a critical component of overall nutritional health.
Your fats of choice should be polyunsaturated fat and
monounsaturated fat. It is
recommended that no more than 10 percent of fat calories come from
saturated fat.
The
Insulin Control Diet (1000 calorie and 35
gram carbohydrate diet)
- Breakfast
– 1 egg or 3 eggs whites or egg substitute or ½ cup cottage cheese
or protein supplement drink, sugar-free gelatin (optional), any
sugar-free beverages, including coffee and tea
- Midmorning
snack (optional) – vegetables from free food list, bouillon, dill
pickles, sugar-free gelatin, any sugar-free beverages
- Lunch
– 5 ounces protein (e.g., fish, chicken, or turkey), salad with free
vegetables, sugar-free beverages
- Midafternoon
snack (optional) – vegetables from free food list, bouillon, dill
pickles, sugar-free beverages, if needed (optional): 1 ounce cheese
(e.g., string cheese stick) or 1 ounce other protein (e.g., turkey) or
protein supplement drink
- Dinner
– 5 ounces protein, salad with free vegetables, ½ cup cooked or raw
vegetables, any sugar-free beverages
- Dessert
– Sugar-free gelatin with whipped topping or sugar-free cocoa or
sugar-free ice pop
- Additional
optional foods – 1 serving fruit and/or 1 serving starch, 1 to 2
tablespoon whipped topping
Weight Loss Hints
- Any
starches and fruits are optional.
If you are not getting into ketosis, drop these options. You
may be consuming too many carbohydrates
- Why
all the dill and the bouillon? You need salt! If you don’t take
snacks, add salt to your meals.
- Snacks
are optional
- What’s
up with the gelatin? That, too is optional. It is a nice filler and
can help build strong nails and hair.
- Mayonnaise,
butter, oils, and salad dressings should be used in limited amounts.
While these foods have little or no carbohydrate, fat calories can add
up.
Calvin Erzin, M.D. with Kristen L. Caron, M.A. 2001.
Chicago
: Contemporary Books.
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