The link and balance system is described in The Insulin Resistance Diet
(The Insulin-Resistance Diet : How to Turn Off Your Body's Fat-Making Machine: Books: Cheryle R. Hart MD,Mary Kay Grossman RD )
I don't follow the weight loss plan- but I do link each 15 grams of carb (any carb including the so-called free carbs like broccoli, salad greens, and cauliflower) with 7 grams of protein. So I'd never eat just a salad of greens and veggies- I add 2 egg whites, an ounce of cheese, a veggie dog and a bit of fat (any kind except trans fat).
I limit my net carbs to 55 per day (trying out the Atkins plan), but I always link them to a protein. To add more calories (if you're hungry for example), I eat additional protein and fat- so I might have 1 carb, 3 proteins and 1 fat at a meal. The minimum meal would be 1 carb+ 1 protein-or just protein and fat.
Yesterday, I made a casserole with Dreamfields pasta, ricotta, eggs, zucchini,low carb marinara sauce, onions, peppers, veggie sausage, and provolone- each portion contained 12 net carbs + 22 grams of protein - the portion was 1/12 of a lasagna pan ( nice and big!)- almost too much (385 calories) - my premeal was 82 (15 minutes after my long bike ride of the day), my 2 hr pp was 94, 3 hour was 92, 4 hour was 89- You can see that I dont spike and fall- I did rise and stay up through 3 hours ( I suspect bec there was a lot of fat in there)- and I eat good My prebed was 89 and my AM today was 93- so it didn't impact me.
I have done this kind of testing for every type of meal I eat, and for all 3 of my meals- I generally dont snack but have milk with my night time metformin. I never see a big spike. Some of my meals have had as many as 60 net carbs, balanced by 5 proteins- and the result is the same. I go up 10-20 points tops and come down by the 3 hour mark.
It took some tweaking, but I have it down now- I'm used to eating this way and I like it.
I just want to live happily ever after-every now and then. Jimmy Buffett