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introduction

Insulin levels increase in two circumstances:

1. We eat more foods that stimulate insulin. Or,

2. We continue to eat the same insulin-stimulating foods, but more

frequently.

Goals

The Obesity Code laid out the science behind weight gain and how to

apply that knowledge to lose weight. It forms the theory behind the

IDM program’s many successes over the years. In this cookbook, I hope

to make following the principles behind the IDM program even easier to

implement in day-to-day life by providing simple, delicious recipes and

meal plans.

The key to long-lasting weight control is to control the main hor-

mone responsible, which we’ve established is insulin. There are no drugs

to control insulin. Controlling insulin requires a change in our diet. This

boils down to two simple factors: how high insulin levels are after meals,

and how long they persist.

1. What we eat determines how high insulin spikes.

2. When we eat determines how persistent insulin is.

Most diets concern themselves with only the first factor and there-

fore fail over the long term. It is not possible to address only half the

problem and achieve total success. Therefore, this is not a low-calorie

diet. This is not a low-fat diet. This is not a vegetarian diet. This is not a

carnivore diet. This is not even necessarily a low-carbohydrate diet. This

is a diet designed to lower insulin levels because insulin is the physio-

logical trigger of fat storage. If you want to lower fat storage, you need to

lower insulin, and this can be done even with a high-carbohydrate diet.

History shows us this is true. Many traditional societies have eaten

carbohydrate-based diets without suffering from rampant obesity. In the

1970s, before the obesity epidemic, the Irish were loving their potatoes.