The Insulin Resistance Diet Plan & Cookbook: Lose Weight, Manage PCOS, and Prevent Prediabetes

by Tara Spencer, Jennifer Koslo (Foreword)

Nutritionist Tara Spencer knows firsthand the struggle of coping with insulin resistance and PCOS. Now she combines her experience and expertise to help you overcome the physical and emotional effects of your condition with a holistic 4-week meal plan and cookbook. Millions of people are diagnosed with insulin resistance—yet too often feel alone. If you’re looking for a natural approach, Tara’s practical insulin resistance diet and meal plan and compassionate, up-to-date advice will guide you toward reversing your insulin resistance—naturally.

Lose weight, take control of your PCOS, rebuild your confidence, and embrace a healthier way of living,

100 easy-to-prepare recipes using clean, wholesome ingredients A sensible and affordable 4-week meal plan Self-compassion techniques for coping with stress Bodyweight exercises to boost your metabolism With The Insulin Resistance Diet Plan & Cookbook, you’ll take the first crucial step in reclaiming your health for the rest of your life.

Genres: Cookbooks, Health, Nonfiction, Cooking, Self Help, Foodie

347 pages, Kindle Edition

Published April 19, 2016

Reviews

[Michelle · Rating 5 out of 5]

This book has been so unbelievably helpful. All the women in my family have serious PCOS and insulin resistance. It's been so frustrating because as much as we've learned about it, we feel like we've only skimmed the surface and haven't found solutions besides birth control and metformin (sp?). Add that to all the conflicting information on why people get fat and stay fat (it's sugar and chemicals #dassit) and often I'm driven to giving up and just drinking soda because I thought juice was better, but it's "not" so screw it!

This book explains WHY and HOW different things impact your body. It made me feel enabled to make informed choices and less guilty about "unhealthy" things because it felt less like failing and more like learning.

As far as the recipes go, I really like all the ones I've tried so far. I'm am a big seasoning person, and these recipes are actually tasty. I don't miss the dairy or wheat flour. The only flour substitute I'm struggling with is the almond flour because it's extremely mealy. If I could offer any criticism, it would be that many of the recipes lean on almond flour, clearly the authors have a preference.

I am highly skeptical of diet industry and anything that tells people (especially women) that their lifestyle. I did not enact the 4 week meal plan. Rather, I've been slowly adjusting myself and my sugar usage. Some of these recipes, especially the breakfast recipes, are extremely low calorie. Some of my larger babes literally need more calories than our thinner counterparts, so if they leave you super hungry have a second serving or tack on something else, like a piece of fruit or some meat, eggs, anything. It takes time to transition to a lower calorie, lower sugar, lower salt, lower gluten diet. If you read the info at the beginning and take your time adding these meals/use them to inspire your cooking, you will feel a difference.

[Aga Gasienica · Rating 2 out of 5]

Very dissapointed ..Every cookbook should have photographs of each recipe..

[Vonda Roper · Rating 5 out of 5]

Can’t wait to try the 28day plan for Insulin Resistance 😀

[Val · Rating 4 out of 5]

Solid information

I have some indicators of insulin resistance, though I haven't been diagnosed, and had diabetes while I was pregnant. I purchased this book for inspiration in avoiding type 2 diabetes, which I'm apparently predisposed to. The book was affordable, accurate (as far as I can tell) and the recipes look yummy. The best part is the four week menu complete with shopping lists. Can't wait to try the oatmeal pancakes!

[Leticia · Rating 1 out of 5]

I read through this last night because it's super overdue and I got in trouble for renewing it. Couldn't wait to get on here and write this review. This is one of the most contradictory books I've ever held in my hands. I'd read one page that said such and such was the cause of such and such and then read something that contradicted it three pages later. Had me yelling out "Well which is it, Tara?" every few minutes and my husband thought I was crazy. The meal plans felt very calorie restricting as well. I got to the very end and saw all that I needed to see: a barcode on the bottom of the very last page, indicating that it is self published. Kudos to you Tara for such a nice book design. It really doesn't look self published but the meat of it is revealing. Oh also - who could possibly want to eat roasted lamb and mussel paella two weekends in a row, with leftovers for lunch? Gross.

[Andrea Christensen · Rating 4 out of 5]

Loads of great info in here

I would've given this book five stars except for two things. One, the 28 day eating plan is sparse. The author writes that we need to eat enough calories to lose weight, but the plan doesn't include even half the daily recommendation. You have to fill in your own side dishes and snacks. For people who don't read the first few chapters carefully, they're going to starve.

Second, she clearly states that her recipes take only 15 minutes to prepare. I got excited until I read through the recipes. One has a 10 ingredient meatball and 12 ingredient sauce. There's just no way.

The rest of the book is excellent though. She presents evidence for her statements and the eating plan is well balanced. I'm motivated to begin after reading it.

[Erin Frost]

I started 2022 with a reading challenge for 52 Graphic Novels. Unfortunately, in early 2022 I was diagnosed with diabetes. I changed my reading challenge to tackle this new diagnosis. This is one of over 100+ books I read in 2022. These titles taught me about insulin resistance, metabolic syndrome, Whole Foods living and nutrition. I was able to make the lifestyle changes needed to put my diabetes in remission and lower my BMI. I still have lots of work to do but I hope this list helps you get started on your health journey.

[Kim Hill Markland · Rating 3 out of 5]

This book was helpful to me in my quest to learn more about how to control my blood sugar issues. I was recently diagnosed as pre-diabetic and need to tweek my diet. I may be able to incorporate some of the recipes into my diet, but I doubt that I will follow the meal plans. They seem time consuming and some of the ingredient would be hard for me to find. All in all I am happy I read this book, but it will probably not be my go-to reference.

[Jenni · Rating 2 out of 5]

I found a few new recipes, but I don't agree 100% with the approach. The writer is a nutritionist who was diagnosed with insulin resistance. She analyzed her own diet and found she was over exercising and not eating enough. Her meal plan outline is less than 2k calories per day and just doesn't seem realistic. I'm starting to lose faith in many of these books, which shouldn't surprise me since I have very little faith in our medical community.

[Heather Johnson · Rating 5 out of 5]

I'm on a diet that's not Keyo and not low-glycemic... But is higher protein, lower sugar and cut out the "junk". The recipes in this cookbook are tasty! And they are typically easy (bonus for me as I'm not a natural cook.)

[Maryann bussard · Rating 5 out of 5]

I liked this book, very informative and easy to read. It gave clear information and didn't have hard to follow instructions for a diet plan, the worst thing with a diet book is if you can't follow or thing it is too hard to do, not with this plan.

[Charity · Rating 3 out of 5]

I stayed up late reading through this book- there are a few recipes that seem tasty and healthy, but overall, didn’t appeal to me. Also, some of the actual info on insulin resistance was sparse or unclear

[Lisa Ostreim · Rating 5 out of 5]

Very helpful, holistic, well-rounded book! Explains the science behind insulin resistance, and all that is involved. Gives practical tips for exercise, mindfulness, even body image. And the recipes are both practical and sound delicious!

[Kandy Kappler · Rating 4 out of 5]

Interesting read

Good information on insulin resistance. Recipes are interesting and actually have leftovers for other meals which are not usually included in other meal plans.

[Stephanie Cyr · Rating 4 out of 5]

I was not expecting to like this book so much. I have made notes on a number of recipes to try.

[Megan · Rating 5 out of 5]

Really nice, informative book that was totally non-judgy and easy to read. I feel better about my situation now and I feel like I can make improvements. It IS possible!

[Maddie · Rating 5 out of 5]

A wide variety of recipes that fit this bill. Nice to have around if this is a diet you’re interested in

[Monica Ward · Rating 5 out of 5]

Healthy but really good food

I tried a recipe from each category and enjoyed them all. The cookbook is very well written. Easy to make the recipes

[Linda church · Rating 5 out of 5]

Fun recipes, just check against the shopping list, some ingredients required do not show on the grocery list for the week.

[Kaitlin Coulson · Rating 5 out of 5]

Lots of healthy recipes

There are Lots of healthy and tasty recipes if you need ideas for cooking with pcos the start is very informative also!

[dawn · Rating 5 out of 5]

Insulin resistant diet


Some good information and lovely recipes. Enjoyed reading this book love the way the meals are planned out daily. Helpful

[Hailey · Rating 2 out of 5]

on a quest to make sure I’m cooking pcos friendly meals for my gf but this was wayyyyyyyyy too restrictive 😐

[Liz · Rating 2 out of 5]

oh wellness culture...

[mary · Rating 5 out of 5]

Love the recipes well balanced

[Shawn Lowe · Rating 4 out of 5]

This book is helpful

[Cheryl Carpenter]

Has some good recipes that my picky eater diabetic is willing to try.

[Beth Barnes · Rating 2 out of 5]

It wasn't for me.

[Ximena · Rating 4 out of 5]

Recipr book

This book has good recipes, but overall is not an insuline resistance plan. If you want a recipe book it’s ok

[Marilee · Rating 3 out of 5]

Decent cookbook. I prefer Tara Spencer's book "PCOS Diet for the Newly Diagnosed" for the information, and it also has more common recipes with easily attainable ingredients than this one. However, I bookmarked many recipes in this book and look forward to trying them!