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The Insulin-Resistance Diet
Conquer insulin resistance. Reduce cravings. Eat your favorite foods. And lose weight! If you have tried every diet and are still struggling with your weight, the real culprit may be insulin resistance. When you have more glucose than your body needs, your body responds by producing more insulin to stabilize your blood sugar level and store the excess glucose as fat. In The Insulin-Resistance Diet , Cheryle R. Hart and Mary Kay Grossman show you how to control insulin resistance and lose weight without sacrificing all of your favorite foods. Overcome insulin resistance and lose weight with:
256 pages, Paperback
First published February 11, 2001
351 people are currently reading
386 people want to read
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Displaying 1 - 30 of 60 reviews
April 6, 2009
This book has saved my sanity. It's easy to understand and follow. The diet is very cut and dry. It has helped me understand that IR is not a death sentence and that as long as I manage and watch what it eat, the ticking time bomb in my body will tick a little slower and quieter.
January 28, 2012
First of all, I do like to try to stay positive in my reviews, so I will start off with what I liked: I liked the reminder to link carbs and proteins. I liked that they reiterate often that you SHOULD have both, just not overdo it. It is true that if I eat protein first, then carbs, I'm satisfied on less for longer and I don't eat as much of the carbs. That's good advice. Also, the advice to eat smaller portions more often (eating 5 or more times a day). That is wise, but not new. That's why this book got 2 stars instead of negative!
The book starts out saying that it's not a diet book and won't make you count fat grams or calories; that THIS diet (note they now call it a diet??) will let you eat anything you want and you can still lose weight; that you don't have to do aerobics anymore; that this easily fits into your lifestyle and is healthy and balanced.
Then comes the *double-standard* *hypocritical* *opposite* advice where it turns around and spouts the need to eat EVERYTHING as low-fat as possible (forget the fact that most low-fat foods are FULL of processed chemicals!!); you need to count the GRAMS and watch for fat and carbs and read all the labels and work out how much you should eat before you start (portion control is important, but this seems a little obsessive--aside from the fact that they just got through telling me that they weren't going to make me count anything); eat as little as possible in 2-3 hours increments (yes, as I said before, I agree with eating a little at a time as often as you can, but how many people can actually DO that? How does that easily fit into your lifestyle?); you must exercise every day and do aerobics at least 3 times a week for at least 25 minutes (what happened to not doing aerobics anymore? although, quite frankly I'm a HUGE advocate for exercise and aerobics, but if you say you don't need to do it, then later tell how important it is...where is the continuity?); the list of snacks was laughable and ridiculous (shelf-stable microwaveable meals and instant bean soup, anyone?) including LONG lists of pretty much everything being LOW-FAT dairy (which also causes huge problems if eaten in the quantities and exclusivity that they recommend)...
The recipes were pretty terrible. All the ingredients included things like low-fat margarine sprays (after touting the evils of maragarines, they put it in almost every recipe?), and 'butter sprinkles', and every low-fat and processed substitute you can think of. How can eating all of those high-fructose corn syrups, hydrogenated oils, and highly processed chemicals be HEALTHY and BALANCED??? How can you REDUCE the effects of a disease that is caused by the foods we eat by eating ONLY those foods which cause problems in the first place?? (If you want a REALLY good book about food, read Michael Pollans' "In Defense of Food".)
Overall, I was very disappointed in this book. It is definitely not one I would recommend as something to help you overcome insulin resistance and pre-diabetes.
The book starts out saying that it's not a diet book and won't make you count fat grams or calories; that THIS diet (note they now call it a diet??) will let you eat anything you want and you can still lose weight; that you don't have to do aerobics anymore; that this easily fits into your lifestyle and is healthy and balanced.
Then comes the *double-standard* *hypocritical* *opposite* advice where it turns around and spouts the need to eat EVERYTHING as low-fat as possible (forget the fact that most low-fat foods are FULL of processed chemicals!!); you need to count the GRAMS and watch for fat and carbs and read all the labels and work out how much you should eat before you start (portion control is important, but this seems a little obsessive--aside from the fact that they just got through telling me that they weren't going to make me count anything); eat as little as possible in 2-3 hours increments (yes, as I said before, I agree with eating a little at a time as often as you can, but how many people can actually DO that? How does that easily fit into your lifestyle?); you must exercise every day and do aerobics at least 3 times a week for at least 25 minutes (what happened to not doing aerobics anymore? although, quite frankly I'm a HUGE advocate for exercise and aerobics, but if you say you don't need to do it, then later tell how important it is...where is the continuity?); the list of snacks was laughable and ridiculous (shelf-stable microwaveable meals and instant bean soup, anyone?) including LONG lists of pretty much everything being LOW-FAT dairy (which also causes huge problems if eaten in the quantities and exclusivity that they recommend)...
The recipes were pretty terrible. All the ingredients included things like low-fat margarine sprays (after touting the evils of maragarines, they put it in almost every recipe?), and 'butter sprinkles', and every low-fat and processed substitute you can think of. How can eating all of those high-fructose corn syrups, hydrogenated oils, and highly processed chemicals be HEALTHY and BALANCED??? How can you REDUCE the effects of a disease that is caused by the foods we eat by eating ONLY those foods which cause problems in the first place?? (If you want a REALLY good book about food, read Michael Pollans' "In Defense of Food".)
Overall, I was very disappointed in this book. It is definitely not one I would recommend as something to help you overcome insulin resistance and pre-diabetes.
October 23, 2009
I have to say this is the first book I have read of this type that actually makes sense to apply for my entire life.
I have been applying the principles for about 2 weeks and I cannot believe how much better I feel.
Diabetes, high cholesterol, high blood pressure, and PCOS run deep in the genes in my family. This book is a must read for those individuals who are concerned about preventing these illnesses from evading their lives. I highly recommend it.
I have been applying the principles for about 2 weeks and I cannot believe how much better I feel.
Diabetes, high cholesterol, high blood pressure, and PCOS run deep in the genes in my family. This book is a must read for those individuals who are concerned about preventing these illnesses from evading their lives. I highly recommend it.
February 13, 2017
If you have insulin resistance, as I do, this is the book for you. This is the first diet I've been on in years in which I've actually lost weight. It's not difficult to follow, and I consulted with a nutritionist at my local hospital, who confirmed that the book was based on sound principles. In fact, a lot of what she told me I also found in this book. Highly recommended if you have this condition!
January 4, 2012
This is the best overall, easy-to-follow blood sugar leveling method I've ever read. Whether I'm watching calories or carbs, this has formed the basis of my eating method. I'm insulin resistant, and have PCOS, and have been diagnosed as pre-diabetic. This diet allows me to keep my blood sugar level, and still have the flexibility I need when I need it.
April 5, 2018
I hate adding this book to my Goodreads because the word 'diet' makes me cringe. The research is pretty clear that diets don't work; something like 95% of people who go on a diet end up gaining the weight back, and many of them end up heavier than they were originally. Not only that, diets condition us to not trust or listen to our bodies and set us up for ugly restrict-binge-restrict cycles. On a more theoretical level, diets are often a response to a culture that promotes celebrity bodies and says that women should all look a certain way. It all makes me feel angry and a little sick.
That said, I did in fact read a book with the word 'diet' in the title. Not because I'm planning to go on a diet, because I'm not. (See above.) But, as someone who was a little late to the game in discovering that she has PCOS, I'm playing catch-up on understanding the syndrome and what factors lead to a healthy and happy life despite its presence. This book was recommended as a good explanation for insulin resistance - a common part of PCOS - and a possible framework for eating in a way that wasn't actually a diet.
Did it live up to that promise? Yes and no. I appreciated the chapters on insulin resistance, yes. Understanding how my body is wired to process the food I eat was helpful and fit pretty neatly with what I've observed about myself. The principles for linking proteins with carbohydrates to prevent a blood sugar spike and crash also made a lot of sense (and again, resonated with my own experience.) Beyond that... this book kind of undermined its own goal of being a lifestyle, not a diet. They're obsessed with making things more low fat, include standard bland recipes, and use phrases like "you must" or "you should," which sounds a lot like any other diet out there.
The best chapter was actually the final chapter in the book, which addressed appetite and emotions. I wish this chapter had been put first; who actually reads to the very end of a diet book? (People who want to finish it to write a Goodreads review, that's who.) In it, they talked about the dangers of dieting, how stifling your body's signals is damaging, the need to truly enjoy your food (which directly contradicts the low-fat-cream-cheese recipes) and the way that our emotions often influence what we eat when we're low on dopamine and serotonin. This is important stuff, and I wish it hadn't been tucked away next to the endnotes. For more on this topic, I like Rebecca Scritchfield's Body Kindness.
I still feel lame, writing a review of a diet book (or having read a diet book at all.) However, I've been choosing to embrace authenticity in all areas of my life, and I guess that means sticking this book up there for all to see. :) Maybe it's worth it to remove some of the shame around PCOS.
That said, I did in fact read a book with the word 'diet' in the title. Not because I'm planning to go on a diet, because I'm not. (See above.) But, as someone who was a little late to the game in discovering that she has PCOS, I'm playing catch-up on understanding the syndrome and what factors lead to a healthy and happy life despite its presence. This book was recommended as a good explanation for insulin resistance - a common part of PCOS - and a possible framework for eating in a way that wasn't actually a diet.
Did it live up to that promise? Yes and no. I appreciated the chapters on insulin resistance, yes. Understanding how my body is wired to process the food I eat was helpful and fit pretty neatly with what I've observed about myself. The principles for linking proteins with carbohydrates to prevent a blood sugar spike and crash also made a lot of sense (and again, resonated with my own experience.) Beyond that... this book kind of undermined its own goal of being a lifestyle, not a diet. They're obsessed with making things more low fat, include standard bland recipes, and use phrases like "you must" or "you should," which sounds a lot like any other diet out there.
The best chapter was actually the final chapter in the book, which addressed appetite and emotions. I wish this chapter had been put first; who actually reads to the very end of a diet book? (People who want to finish it to write a Goodreads review, that's who.) In it, they talked about the dangers of dieting, how stifling your body's signals is damaging, the need to truly enjoy your food (which directly contradicts the low-fat-cream-cheese recipes) and the way that our emotions often influence what we eat when we're low on dopamine and serotonin. This is important stuff, and I wish it hadn't been tucked away next to the endnotes. For more on this topic, I like Rebecca Scritchfield's Body Kindness.
I still feel lame, writing a review of a diet book (or having read a diet book at all.) However, I've been choosing to embrace authenticity in all areas of my life, and I guess that means sticking this book up there for all to see. :) Maybe it's worth it to remove some of the shame around PCOS.
October 22, 2012
This book gets three stars for the following reasons. I hate the word diet, I just do...I would have perferred they used a different word for the title and for all the references to "diet" in the book. I don't diet, I make lifestyle changes. It is just a pet peeve of mine.
I also doc a few stars because this book has some recommendations that seem a bit outdated in the current research on the best foods to eat and what foods to avoid. For example, they recommend using a sugar subsititue like splenda. Sugar substitutes are clinical proven to be unhealthy and so I wasn't impressed by that.
But in general the book had a lot of great information. Information that I am already implementing into my lifestyle to see if I can tackle this issue of having Insulin Resistance. I thought that losing 50 pounds would make the insulin resistance go away, but I have since discovered through research that dropping weight can actually make it worse.
I am looking forward to seeing if the link and balance system is going to work. I'll do an update and let those who are interested know how it goes.
I also doc a few stars because this book has some recommendations that seem a bit outdated in the current research on the best foods to eat and what foods to avoid. For example, they recommend using a sugar subsititue like splenda. Sugar substitutes are clinical proven to be unhealthy and so I wasn't impressed by that.
But in general the book had a lot of great information. Information that I am already implementing into my lifestyle to see if I can tackle this issue of having Insulin Resistance. I thought that losing 50 pounds would make the insulin resistance go away, but I have since discovered through research that dropping weight can actually make it worse.
I am looking forward to seeing if the link and balance system is going to work. I'll do an update and let those who are interested know how it goes.
August 6, 2015
This book was decent. I thought the part about linking protein to carbs was especially useful but I thought some of the data was pretty old fashioned. I"m not exactly sure when this book was written. For instance, it kept warning about eating too much fat. I lost 40 pounds by giving up sugar and I eat about 80-90 grams of fat a day. The book says you can have 70 grams of fat but all the low fat foods that are advised would make it impossible to get up that high. I am going to use the info to make sure I get the right amount of protein per carbohydrate but I"m not going to include wheat or sugar in my diet to get there and I will never eat low fat or fat free foods unless they came that way naturally.
September 29, 2009
This book describes quite thoroughly how we become or are prone to becoming insulin resistant. A common sense approach to leveling out the insulin spikes and hypoglycemia that result from our eating habits. This isn't a book about what you can't eat - it's about how to eat certain foods together to keep your body in balance.
August 5, 2012
This book got on my nerves. I'll keep it & refer to it from time to time. But as much info it has in it & I think it would work it gonna take me some time to even manage this. I'm moving on to books that are interesting.
April 23, 2008
The writing is very easy to follow and understand. Lots of good tips and ideas if your are insulin resistant or not. Lots of commen sense. I HATE that!
August 19, 2018
Must eat protein with your carbs, reduce the portions and eat a couple of times a day. There I just saved you from reading 294 pages and 12 dollars.
This entire review has been hidden because of spoilers.
August 19, 2017
I have PCOS and carry most of my excess weight in my middle - something my doctor reminded me is due to insulin resistance. The link and balance method does make a lot of sense... I've known for awhile now that you shouldn't eat carbs/sugar on its own (I feel the effects on my blood sugar when I do), but this gives definite guidelines on how many grams of carbs total in a meal and how much protein to pair it with. It had a few other good reminders on how exercise helps the body process carbs better, what the body does when you eat more carbs than it can handle at a time, etc... But I docked a couple stars due to the constant emphasis on low/no fat dairy (no fat cheese? No thanks) and just constant low fat in general. I get that fat contains a lot of calories and obviously too much saturated fat is not good, but there are plenty of foods with good fat like avocados and olive oil... plus having dairy that is full fat is much more satisfying, not to mention less processed. That's the other issue I had with the book. Sooo much processed food. I'd rather see an emphasis on whole, quality foods rather than simple carb/sugar substitutes/fast foods/overly processed crap. I think taking the best parts of this plan and pairing it with the best parts of a plan like paleo might work better.
October 27, 2018
This book is the best, most fool-proof food book I’ve read. It gives sound, science based advice on how to take control of your diet. Some other reviews I read bashed the book because you do have to think about how much you eat and how often. You DO actually have to THINK about food!!! Others have said this isn’t a diet book, but it is. Diet is in the title. Plus, I want to point out that a “diet” is how you regularly eat a majority of the time. It is not a temporary fix. This book encourages you to make lifestyle changes in order to live the life you envision. It not only provides great recipes (I highly recommend the Alfredo recipe), but fast food options, and frozen/canned options. This book seriously makes controlling your blood sugar easy. It leaves you with zero excuses for success, and is well written. The end of the chapters include homework, so don’t expect it to be a quick read if you are serious about losing weight and keeping it off.
July 7, 2019
Waste of my money.. just received this book..
was looking forward to receiving this but I’m very disappointed. It was published 2007, The advice on diet contradicts everything my doctors have told me
Low Fat? That’s higher in sugar 🤔
Reduced fat margarine.... fat free mayo? This is high in sugar
Pasta... potatoes
Liquid sprays for cooking .... I’m not a expert but surely we all know in 2019 that this is all bad for us
This book needs updating.. Complete waste of money
was looking forward to receiving this but I’m very disappointed. It was published 2007, The advice on diet contradicts everything my doctors have told me
Low Fat? That’s higher in sugar 🤔
Reduced fat margarine.... fat free mayo? This is high in sugar
Pasta... potatoes
Liquid sprays for cooking .... I’m not a expert but surely we all know in 2019 that this is all bad for us
This book needs updating.. Complete waste of money
October 1, 2024
I read this for personal reasons and for information in general. It would be a great book to share with a friend who is interested in rethinking their eating habits regardless of their body type shall I say. I requested it through interlibrary loans because I thought it would be worthwhile to read and learn more about eating habits good or bad. I am glad I read this book. I will soon own my own copy of it, thinking it might be a good reference to have on the shelve.
J.
J.
January 7, 2020
This book had good advice on how to balance your proteins and carbs to keep your insulin levels down but it was a bit outdated with the information about fats. Low fat dairy and vegetable oils, no thank you.
October 15, 2025
To the point…
I love that they explained it just enough to know what’s going on in my body, but not so much that it was boring. And then showed how to combat it. Look forward to trying the techniques.
I love that they explained it just enough to know what’s going on in my body, but not so much that it was boring. And then showed how to combat it. Look forward to trying the techniques.
August 27, 2021
Never eat empty carbohydrates without "linking" it to a food containing protein. We get it. I'm overdue to coin a term for a book whose message could fill a mere brochure.
March 18, 2023
More advice, but now how to get it incorporated? This is the struggle with most books in this category.
April 19, 2025
This book offers a wealth of information on insulin resistance in a simple and easy to read fashion.
September 16, 2014
Are you overweight? Have you tried dieting or exercise without losing weight? Do you suffer from or are at-risk of Hypoglycemia, Heart Disease, or Diabetes? If you answered yes to any or all of these questions you may be suffering from insulin resistance. Dr. Cheryle Hart and Mary Kay Grossman, a registered dietitian, bring to you the Link-and-Balance Eating Method that is sure to help you lose weight and keep it off. The The Insulin-Resistance Diet--Revised and Updated: How to Turn Off Your Body's Fat-Making Machine
provides the proper nutrition and exercise to help improve your health.
This book is full of scientific data that explains what insulin resistance is and how the Link-and-Balance Eating Method is sure to help improve that resistance. Don’t be turned-off by this type of language, Hart and Grossman want you to better understand their Method and they do this through client testimonials. They want to teach you how to read the nutrition facts in order to better take care of yourself. The Link-and-Balance Eating Method is NOT a diet, it is a lifestyle. However, before you begin their Method, they encourage you to consult your physician. The Link and Balance Eating Method does not require you to give up any of your favorite foods or even count calories! It is all about balancing, balancing your carbohydrate intake with your protein intake. Hart and Grossman provide lists of all the major food groups with the appropriate serving sizes to balance against one another. You are not limited to one serving! But proteins and carbohydrates must always be balanced.
The Insulin-Resistance Diet has tons of resources to ensure that you understand what Hart and Grossman are trying to get across, including a website, survey, and quiz. They also provide you with logs for you to record your daily food intake, exercises, any splurging (which they encourage) and more. However, they do not want you to rely on recording because then this Method will turn into a diet. Hart and Grossman adamantly refer to the Link-and-Balance Eating Method as a lifetime method not a diet, despite what the title of their book suggests.
Additionally, Hart and Grossman provide recipes for breakfast, lunch, dinner (including appetizers, soup, sides and main dishes), and dessert! The Link-and-Balance Eating Method will get easier as you develop an eating pattern. What makes this book so great is that Hart and Grossman actually teach you what at-home “fast foods” you can eat as well as eating out at restaurants and actual fast food restaurants including Arby’s, Burger King, McDonalds, and Subway.
Most importantly, however, is that Hart and Grossman encourage you to exercise. Can you lose weight without exercising? Yes – but then the Link-and-Balance would become a diet. And you do not want to be a “lifetime dieter.” They give specific types of exercises to preform: brisk, aerobic, and muscle-building; and they explain why each type is important to your overall success. The great thing is that YOU get to make your exercise-action plain. You will not have to do activities that you do not enjoy because it will deter your from maintaining this lifestyle.
Hart and Grossman understand that commitment is difficult and relapses may happen, but don’t worry, they also provide you with the encouragement needed to stay on this path. You can do it! Change is possible. If you are ready to take this step, this book can be the change you need to lose weight, keep it off, and live a happier, healthier life.
provides the proper nutrition and exercise to help improve your health.This book is full of scientific data that explains what insulin resistance is and how the Link-and-Balance Eating Method is sure to help improve that resistance. Don’t be turned-off by this type of language, Hart and Grossman want you to better understand their Method and they do this through client testimonials. They want to teach you how to read the nutrition facts in order to better take care of yourself. The Link-and-Balance Eating Method is NOT a diet, it is a lifestyle. However, before you begin their Method, they encourage you to consult your physician. The Link and Balance Eating Method does not require you to give up any of your favorite foods or even count calories! It is all about balancing, balancing your carbohydrate intake with your protein intake. Hart and Grossman provide lists of all the major food groups with the appropriate serving sizes to balance against one another. You are not limited to one serving! But proteins and carbohydrates must always be balanced.
The Insulin-Resistance Diet has tons of resources to ensure that you understand what Hart and Grossman are trying to get across, including a website, survey, and quiz. They also provide you with logs for you to record your daily food intake, exercises, any splurging (which they encourage) and more. However, they do not want you to rely on recording because then this Method will turn into a diet. Hart and Grossman adamantly refer to the Link-and-Balance Eating Method as a lifetime method not a diet, despite what the title of their book suggests.
Additionally, Hart and Grossman provide recipes for breakfast, lunch, dinner (including appetizers, soup, sides and main dishes), and dessert! The Link-and-Balance Eating Method will get easier as you develop an eating pattern. What makes this book so great is that Hart and Grossman actually teach you what at-home “fast foods” you can eat as well as eating out at restaurants and actual fast food restaurants including Arby’s, Burger King, McDonalds, and Subway.
Most importantly, however, is that Hart and Grossman encourage you to exercise. Can you lose weight without exercising? Yes – but then the Link-and-Balance would become a diet. And you do not want to be a “lifetime dieter.” They give specific types of exercises to preform: brisk, aerobic, and muscle-building; and they explain why each type is important to your overall success. The great thing is that YOU get to make your exercise-action plain. You will not have to do activities that you do not enjoy because it will deter your from maintaining this lifestyle.
Hart and Grossman understand that commitment is difficult and relapses may happen, but don’t worry, they also provide you with the encouragement needed to stay on this path. You can do it! Change is possible. If you are ready to take this step, this book can be the change you need to lose weight, keep it off, and live a happier, healthier life.
June 9, 2014
My wife recommended The Insulin-Resistance Diet. She thought it was less intense than "Sugar Busters”. And it is. It’s a book for the rest of us without the willpower to cut off our beloved bread and sweets entirely. I needed the intensity to get my blood sugar down. But once down - or as down as a diabetic can be - how to I keep it down even when I am bad. And I know I will be bad. After a week or so of “boot camp” - I wanna pizza and a Snickers bar.
This book’s mantra is balance. Balance is the key. The call it the Link and Balance See Saw. I see it more as an apothecary scale. Neutral foods - veggies, etc. - in the middle, with carbs and proteins on either end. If the meal or things you are eating are balanced - it’s good for you.
Provides an extensive list of foods by category - carbs, proteins and neutral. It even includes commercial products - name brand cereals and fast food entrées!
Balancing carbs to protein is about 2 to 1, slightly more to the carbs (2.14 to 1 from some of their examples - I keep it at 2 to 1). If a product has, say, 18g of carbs, but also has 9g of protein - this is balanced and good for you. On weekends I enjoy instant (plain) oatmeal with some cinnamon and Splenda in it. With this balance system - I also cook two slices of bacon or sausage patties for the protein and eat that with the oatmeal. Any excuse to eat bacon.
This has really gotten me looking at the nutritional labels on foods. Especially fast foods. Look at a Subway sandwich - I get the flatbread with tuna with plenty of veggies, mayo, hot sauce and pepper jack cheese. 40g carbs (yow!) minus 2g fiber (see Diabetes Breakthrough) balanced with 20g protein. Balanced.
It also includes lots of recipes as well as how to Link and Balance with commercial products like Hamburger Helper. The section on what to look for in menu items in specific types of restaurants is interesting too (Chinese, Mexican, Italian, etc.).
And no eating just before bed. Cholesterol collects when you sleep. If you go to bed with a full tummy, it can raise your cholesterol. This was always a problem for me.
The book has testimonials or life-stories, which I ignore. “Remember Susan, the receptionist from the beginning of this Chapter?” No, and I could care less.
A better book than "Sugar Busters" for later use; less militant and more techy and number-crunchy, which is fun! That’s not to say Busters is not a good book, it is! It’s what I needed for the first month or so, Insulin Resistance is what I can use afterward to keep my blood sugar under control after the Busters boot camp lowered it to normal levels.
This book’s mantra is balance. Balance is the key. The call it the Link and Balance See Saw. I see it more as an apothecary scale. Neutral foods - veggies, etc. - in the middle, with carbs and proteins on either end. If the meal or things you are eating are balanced - it’s good for you.
Provides an extensive list of foods by category - carbs, proteins and neutral. It even includes commercial products - name brand cereals and fast food entrées!
Balancing carbs to protein is about 2 to 1, slightly more to the carbs (2.14 to 1 from some of their examples - I keep it at 2 to 1). If a product has, say, 18g of carbs, but also has 9g of protein - this is balanced and good for you. On weekends I enjoy instant (plain) oatmeal with some cinnamon and Splenda in it. With this balance system - I also cook two slices of bacon or sausage patties for the protein and eat that with the oatmeal. Any excuse to eat bacon.
This has really gotten me looking at the nutritional labels on foods. Especially fast foods. Look at a Subway sandwich - I get the flatbread with tuna with plenty of veggies, mayo, hot sauce and pepper jack cheese. 40g carbs (yow!) minus 2g fiber (see Diabetes Breakthrough) balanced with 20g protein. Balanced.
It also includes lots of recipes as well as how to Link and Balance with commercial products like Hamburger Helper. The section on what to look for in menu items in specific types of restaurants is interesting too (Chinese, Mexican, Italian, etc.).
And no eating just before bed. Cholesterol collects when you sleep. If you go to bed with a full tummy, it can raise your cholesterol. This was always a problem for me.
The book has testimonials or life-stories, which I ignore. “Remember Susan, the receptionist from the beginning of this Chapter?” No, and I could care less.
A better book than "Sugar Busters" for later use; less militant and more techy and number-crunchy, which is fun! That’s not to say Busters is not a good book, it is! It’s what I needed for the first month or so, Insulin Resistance is what I can use afterward to keep my blood sugar under control after the Busters boot camp lowered it to normal levels.
July 26, 2012
This book explains a lot. I fit all of the typical insulin resistance profiles and since I began using this book I began to steadily lose weight. Before, I would exercise and eat right and still the weight would not come off. Turns out my eating for my condition had to change and this approach has worked 100% for me. I am so happy that this book was created. It doesn't sell you a fad, special pill, and doesn't promise you miracles that don't deliver. The only problem I have with this book is the title and this is why they lose one star from me. The word "Diet" should be removed and replaced with "Lifestyle". A "diet" is something temporary and this way of eating is a way of living for people with insulin resistance. I never feel hungry and I don't feel in the least bit deprived eating the way that this book tells you to eat. Those complaing about the recipes really shouldn't. If they are bland for you add some herbs and spices and maybe a little more salt to your liking and there you go. If you fully understand the linking though, you will easily be able to create your own flavorful recipes with no issue. I have and I love it.
June 25, 2012
This may be the first time I have read a book and then immediately read it a second time! The authors, one a medical doctor and the other a registered dietician map out their theory that many cases of diabetes, high blood pressure, and obesity are linked to a resistance to insulin production instigated by the way we eat. They set out a full diet that manages all three of the above health problems by always linking the carbohydrates we must have to proteins - as in ALWAYS! The Wellness Workshop they developed gives support for the success they have had with many patients. Great read even the second time.
October 30, 2012
This book is extremely inconsistent and the author who is a Doctor thinks its ok for people to eat frozen meals, fruit canned in syrup, and that fat is evil. She barely even talks about fiber and nothing about omega 3, which both aid in insulin resistance. I disagree with most of her diet except the linking and balancing. That was very useful information and made sense on how are body processes carbs and protein. That's why I gave it 2 stars instead of one. If anyone with insulin-resistance is trying to regain health I would look else where, but I would encourage them to glance at part 2: The link-and-balance eating method.
January 21, 2017
Pretty good book if a little dated. I didn't try the recipes so can't speak to those. There is some emphasis on low fat (I did say it was dated), but that is still preached today by other experts, too. Low fat is fine for reducing calorie intake but just be aware that many "low fat" foods add a lot of extra sugar. Low fat here to me means low fat proteins (chicken instead of steak). As a matter of fact, most processed foods have some extra sugar. And sugar is the real enemy.
The link-balance method seems like a good easy way to follow this lifestyle choice and the explanations about insulin and insulin resistance were informative. Overall recommend this book.
The link-balance method seems like a good easy way to follow this lifestyle choice and the explanations about insulin and insulin resistance were informative. Overall recommend this book.
January 1, 2017
I was dx'd insulin-resistant four years ago. This book helped me understand more about what that means and how to address it nutritionally. Some of the recommendations are outdated (dietary cholesterol in eggs have been proven to have no impact on cholesterol in the bloodstream since the book was published), but the information about how insulin-resistance impacts the body was very helpful. I would recommend this book to anyone struggling with weight to see if it helps you figure out why and what to do about it.
May 23, 2010
Liked this book well enough, the guidelines are easy to follow and it also contains sections for fast food restaurants and packaged foods. Everything in it was simple to understand and seems like it would be easy to follow. This is the first "diet" book of its kind (regarding insulin or blood sugar) so I am not sure how it compares to others. However, I do believe it is one I will purchase to keep on hand. Tons of recipes too!
January 12, 2014
It has been a while since I've read this book and since I put into practice it's plan. The plan is super easy to do and works. The first week and a half I did what it said to do I lost 4 pounds, which is pretty quick for me. For whatever reason I got off track (not sure how because it's so easy to do). I would feel pretty confident starting this plan again without having to go back and refresh because the idea/plan is just so simple to learn and do. I need to get back at it!
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