Syndrome X

Syndrome X (or the Metabolic Syndrome) refers to a cluster of health-related problems common to persons at risk for heart disease and Type 2 diabetes

Presence of 3 or more characteristics determine metabolic syndrome

The Glycemic Index is a system of classifying foods according to the degree to which they raise blood glucose levels
It compares the level of glycemia following consumption of equal portions & ranks the foods relative to a standard (usually glucose or white bread)
The body's insulin responses tend to follow the rank order of the glycemic response
Highest glycemic foods include many starchy foods such as bread, breakfast cereals, and potatoes
Lowest glycemic index foods include pasta, relatively unprocessed grains, baked beans, dairy products, most fruits and vegetables

A diet that

Lean protein, vegetables, whole fruits
Moderate amounts of fat, especially monounsaturated & polyunsaturated fats
Fish, nuts & cold-pressed unrefined oils such as flaxseed, olive & sesame
Carbohydrates should not be from sugar, white flour or other refined grains
Minimized fried foods & junk foods
Use of a Green Light - Yellow Light - Red Light system to help with food choices

Unlimited consumption of the following:

No additional bread or cereals
No additional cookies, cake, or pastry (or drop 2 CHO choices)
No additional cream gravy or cream soups (or drop 1 CHO choice)
No additional sugar, syrup, chocolate, sweets, honey, or jam (or drop 1 CHO choice)
No additional alcohol or sugar-sweetened fruit drinks or carbonated beverages

Weigh at the beginning of the diet, then once a week or so.
Eat three or four meals a day, with only “green light” foods between meals.
Drink an 8-oz glass of water 8 times each day.
Increase exercise.
Achieve a feeling of fullness with "green light" foods rather than targeting a specific calorie level
Read food labels carefully.
Address your current eating habits--the frequency of eating chips, crackers, cookies, fast foods, soft drinks, snack foods, cakes or desserts
Concentrate on the quality of the food rather than the number of calories. Eat whole grains (not just grains), raw or lightly cooked vegetables, fresh fruits, low or nonfat dairy products, and lean cuts of protein foods.
Follow the Whole Foods eating plan 90% of the time, with a special treat of a favorite food 10% of the time
Be realistic about your weight-loss expectations. Don't expect a "quick fix".
The Whole Foods Diet focuses on healthy eating and not deprivation. Healthy eating results in more energy, more restful sleep and a better mood.
Look for improvements in blood pressure, cholesterol levels, blood sugar levels and energy.