The FastDay Forum

At the end of the article you can click for references

http://www.precisionnutrition.com/eatin ... your-brain

Hi @maryann! How are you doing! X
Thanks for this article. Lots to take in,there's more to the process than meets the eye.
All the smug people who snap' eat less,move more!' at folk who need to lose weight should be made to read it.

[carorees]

Great article until it gets to the recommendations on how to build a healthy plate.
It's important to realise that if you have insulin resistance (and if your waist is more than half your height, you probably do), even whole grains/unprocessed carbs will likely be a problem. A better healthy plate is: half vegetables, a quarter or more protein, a quarter or less (and much less to nil if you are insulin resistant/prediabetic/diabetic) unrefined carbs and as much healthy fat (butter, coconut oil, avocados/avocado oil, olive oil, natural fat on meat) as you like while avoiding like the plague sugars (including so-called natural sugars like honey or agave), refined carbs, and unhealthy fats (margarines, sunflower oil, soybean oil, and the non-specific "vegetable oil" that occurs in processed foods). And of course this plate applies to all meals not just dinner (yes, breakfast too). Limit fruits to two (80g) portions a day (and only one if insulin resistant - and make that one a low carb fruit such as fresh berries or cherries). This is the plate recommended by the British Association of Nutritional Therapists (BANT) who, unlike most dieticians and doctors these days, understand the role of carbs in insulin resistance and diabetes.