Low glycemic diet:

To control insulin levels in the body, a simple way is to select foods that have a low glycemic index. As much as possible, choose unprocessed
and whole grain foods.
By the numbers:
 Fat: 20-30%
 Protein: 20-30%
 Carbohydrate: 40-60%
 Fats and Oils: Keep fats to a minimum, include some good fats
 High-Carbohydrate Foods: Eat no more than 2 servings at any one time. Eat at least 2 fruits servings daily
 High-Protein Foods: Eat at least 8 servings a day. Include 2 to 5 servings of dairy foods
Vegetables: Consume freely, but eat at least 3 servings a day
Free Diet Plan Sample:
The following is a free insulin resistance diet plan, but remember that this plan is based on 1500 calories. Your specific needs may need to be
more than this.
Breakfast: 1 cup oatmeal, ½ cup berries, ½ cup cottage cheese. Total calories: 220.
Lunch: 4 oz. grilled chicken or salmon, 1 cup vegetables cooked in 1 or 2 tsp of olive oil, 2 cups greens (salad, spinach, etc.), ½ cup kidney
beans, and 1 apple. Total calories: 490.
Dinner: 5 oz grilled or poached chicken or salmon, ½ cup vegetables cooked in tsp of olive oil, 1 cup greens, and ½ cup brown rice. Total
calories: 485.
Snack: 1 oz. almonds or soy nuts. Total calories: 134.