Lose stubborn fat and boost health

1. CARBS ARE NOT THE ENEMYConsume carbs that are high in fibre and low in starch:
- Fibre does not raise blood sugar
- Fibre helps to make you feel full
- starch does the opposite

Foods that loaded with starch - such as bread, pasta and rice - can send blood sugar soaring. That can be a problem because fast-rising blood sugar triggers pancreas to release a flood of insulin, a hormone that lowers blood sugar but also signals body to store fat.
What's more, in about a third of people, insulin tends to "overshoot", a dysfunction that can send blood suagr crashing. That's why you can feel hungry shortly after eatinga plate of rich even though you may have taken in as many as 400 calories.
However, if you choose your carbohydrates carefully by picking foods with greatest ratio of fibre to total carbs, you can normalise your insulin levels and reduce your hunger.

Best carb choices: Almost all veges top of list, since broccoli, spinach, brussels sprouts and peppers are considered high-fibre, low-starch foods. Opt for those that are as minimally processed as possible.

By making best choices, you tend to automatically consume fewer carbohydrates that your body uses for energy. This helps lower your triglycerides - fat in your bloodstream that can raise your risk of heart disease.

2. CLEAN UP YOUR PLATE
Choose only clean foods - mean foods that are free of synthetic components. Clean foods do not contain:
- trans fats
- added sweeteners, actificial colourings, flavourings or preservatives
- pesticides, herbicides
We advise that you generally avoid processed foods, which are often the biggest sources of these unwanted ingredients.
How can you tell whether a food has been processed:
- it often comes in packaging, such as box, a can, a bag or shrink wrap.
- it made from flour such as cereal, crackers and bread.

3. MAKE FATS YOUR FRIEND
"Eat real fat to burn fat". Trans fats have been linked to a range of health conditions, including obesity. Natural, or what call "real" fats, however, are good for your body and that's true even of the kind derived from animals. You can choose from many different sources including:
- olive oil and coconut oil
- beef, poultry and pork raised on food that were designed to eat (not grain or soya)
- avocados and olives
- nuts and seeds
- fish
Enjoy fat without guilt. As long as your portions are reasonable, you will be fine.
Study found that eating these foods while cutting carbs reduce risk of heart disease and it does that more effectively than eating a low-fat diet.

4. CHEAT AND INDULGE
Nobody wants to go through life without a beer or ice-cream once in a while.
Choose the food you love most and enjoy it responsibly

- Ice cream. Eat it after dinner, when you have fewer hours to allow one bowl to turn into three or four. Choose any natural variety that does not contain additives, such as Julie's (organic ice cream) or Haagen-Dazs. Cream, sugar and milk should be the only ingredients on label. Top with fruits and nuts.

- Beer and wine. Instead of happy hours, go for an after dinner drink. Just think of it as a dessert and limit yourself to one glass.

- Salty snacks. Once a week treat yourself to any trans fat-free snack such as pretzels or baked potato chips. Always eat with a little fat to slow digestion and help stay in control. Have it with a tablespoon of peanut butter or almond butter, avocado, ricotta cheese or hummus.