Nutritionist, Herbalist, Ayurvedic practitioner, Closed Colonic Hydrotherapist, Lecturer, Speaker, Author, Registered Nurse - helping the community for over 30 years.

Regular exercise along with a weight loss diet, is a powerful combination

A sensible diet for gradual weight loss

Carbohydrate at one meal per day only in the form of an unprocessed good quality grain e.g. oats, brown rice or millet, with soymilk or yoghurt for extra protein, seed mix for extra protein and fibre. Bread should be kept to a minimum.

2 Protein meals a day with no grains or starches and a large content of vegetables. Proteins should be selected from low saturated fat sources like fish, tempeh, lean meat; vegetable protein should be combined carefully. Vegetable should include solid earthy root vegetables as well as green vegetables, sprouted seeds and bitter greens. Avoid the extras that creep in to the diet, like sugar and honey in tea or coffee, biscuits, cakes and chocolate. Gymnema and bitters can be used to quell sweet carvings. Cynara is specific for losing weight but both must be prescribed by a Naturopath. Making the time for substantial breakfast and a good lunch and a smaller and earlier meal in the evening will help to regulate appetite and metabolism. Use fruit for snacks and ‘extras’.

Decrease insulin resistance

A similar diet to the above, with even more attention to protein-to-carbohydrate ratios, should be adopted and paying particular attention to food during the working week. Responding to appetite signals, eating when hungry and not after, and monitoring which meals are followed by dysglycemic symptoms (2-4 hours after): all of these strategies are crucial. ‘Six small meals a day’ is popular, but seems to lend itself to unbalanced and complicated eating. We are not grazing animals, and it seems more sensible to build up the infrastructure of the diet with good quality proteins, grains, vegetables, sit down to eat and enjoy three god meals a day, and have snacks on hand if hungry in between. Fruits are not an ideal snack for the dysglycemic person: protein snack is preferable if truly hungry. The standard western mealtimes may not suit the persons with insulin resistance; they may need to re-learn true appetite, their won individual circadium rhythm of appetite and hunger.

Avoiding coffee and tea, drinks with sugar and honey, taking alcohol infrequently and only with meals, using vegetables rather than fruit juices, is important. Soy Products improve insulin sensitivity, and this effect thought to be due to the isoflavones, especially genestein.

Supplementing glucose tolerance nutrients like chromium, magnesium and zinc may be useful. Antioxidants and essential fatty acids also help insulin senssitivty. Gymnema and bitters reduce sugar cravings and regulate appetite. Cynara reduces high cholesterol which may be a complication of insulin resistence in women with PCOS. Galega, Trigonella and Cynara improve glucose tolerance. Codonopsis is an excellent tonic, used in TCM for diabetes. All herbs need to be prescribed by a Naturopath.

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