When we’re young, it seems like we can eat as much as we want and not gain an ounce.  But as we age, it’s harder to keep weight off.   Why?  Because as we get older, our metabolism changes.  We become more insulin-resistant, which makes it harder to control our weight.   In addition, the excess insulin in our bloodstream can inhibit the release of human growth hormone, which protects us from the effects of aging. But here’s the good news:  There are scientifically based changes you can make in your diet that will help you control insulin resistance, your weight and the aging process overall. It starts with knowing not only what to eat, but also when to eat.

WHEN TO EAT

Begin Your Eating Plan at Night

The best thing you can do is to go to bed with no carbohydrates in your system. If you avoid carbohydrates for at least three hours before you go to sleep, you will build a good foundation for the next day. 

Starting the Day: Breakfast

In the morning, your metabolic goal is to not “wake up” your insulin for as long as possible.  The way to keep insulin asleep is to start the day with protein.  You also should ingest a large dose (about 3000 mg) of essential fatty acids, a long chain omega-3 from fish oil, and you should take a fiber supplement.  You also should avoid coffee, which can release glucose and trigger insulin production.  Choose decaffeinated coffee or tea or better yet, choose herbal tea.

Midday Meal: Lunch

Try to hold out for as long as you can without carbs during the day. When you are ready to eat lunch, choose protein (ideally fish), green salads, and low-starch vegetables.

Unrefined carbohydrates from fruits and vegetables release their sugars more slowly. The effect of each food on your glucose and insulinlevels is quantified by a system called the Glycemic Index. The lower a food falls on this index (the more slowly it releases its sugar), the better it is for the purposes of this diet.

I recommend that you take the largest portion of your daily dose of vitamin supplements at lunch, since it is better to take vitamins and other supplements with a full meal.

Late Afternoon Break: Snack

By this time of the day you can afford to have a snack that contains carbohydrates. Fruit is a good choice, especially fruit that is low on the Glycemic Index. You should avoid pastries, cookies – sugar and flour snacks of any kind. 

Last Meal: Dinner

For dinner, try to eat more protein, low-starch vegetables and fruit. No bread, pasta, or potatoes. Take the rest of your supplements at dinner, and make sure to finish your meal at least three hours before you go to bed. Do not eat any carbs three hours before bedtime.

---

WHAT TO EAT

Here are some great foods to include in your diet:

• Egg whites are an excellent staple because they contain the highest usable form of protein for humans.
• Cottage cheese and yogurt (sugar-free), in moderation, are good choices to help you meet your need for calcium.
• Whole milk is a better choice than reduced-fat or fat-free milk.  It is more filling and triggers less insulin production.
• Fresh fruit is better than fruit juice. Whole fruits are a rich source of fiber and vitamins, and leave you feeling fuller and more satisfied.
• Berries are an especially good fruit choice.  They taste delicious, are full of minerals and antioxidants, and are low on the Glycemic Index.
• Dress your salads with vinegar and oil. Be careful of commercial dressings; many of them are loaded with carbohydrates.
• Nuts and seeds have nearly zero carbohydrates, and they won't trigger an insulin reaction. They're also high in nutrients.
• Whole-grain breads are the best bread choice, but they should be eaten in minimal amounts and only in the afternoon. Try to eat bread in isolation from protein.
• Top ten super foods:  According to USDA researchers, the best fruits and vegetables that act as antioxidants are beets, blueberries, broccoli, brussels sprouts, kale, oranges, plums, red grapes, spinach and strawberries.

*Here’s a partial list of foods low on the Glycemic Index, which are excellent choices:  asparagus, cabbage, cantaloupe, citrus fruits, pears, raspberries, zucchini, honeydew melon, kiwi, leafy greens and peaches.

Here are some foods to avoid:

• Sweet baked goods, cakes, cookies, bagels, muffins, scones and sweet cereals.
• Beans, lentils and other legumes are fattening for anyone who is even moderately insulin-resistant.
• White bread, white rice, pasta, and oatmeal should all be eliminated from your diet.
• Fruits that are high on the Glycemic Index, such as bananas and even some sweet apples, should be avoided**.
  **Here’s a partial list of foods high on the Glycemic Index – these foods should be avoided:  pancakes, papaya, pasta, potatoes, rice, waffles, bananas, breads (other than whole grain), carrots, cereal, corn, fruit juice and mangoes.