Science-based  protocols for losing visible fat (blubber)

Hints:

• Do not count calories, and exercise for your health.
• What you eat, and when you eat matter most.
• This plan usually moderates or prevents hunger.
• This plan averages a loss of up to one pound a day.
• All obesity results from high insulin response to food(*).

Eat these foods, as much as you want:

• Vegetables, fruits, beans, lentils, greens, nuts, seeds and spices.
• Healthy fats such as olive or avocado oil.
• Sweeteners: monk fruit, allulose or stevia.
• Eggs, two or more a day with their yoke.
• Vegetable (non-wheat) pastas.
  

Eat these foods in moderation (or once a week):

• Meats: Organic, grass-fed, anti-biotic free (if you can find it).
• Dairy: yogurt, kefir, butter, cheese.
• Bread: Only Ezekiel bread. Nothing else.
• Durham low-gluten wheat pasta.
• Hungry or habitual: handful of nuts.
  

Never eat foods having:

• Added sugar, fructose, syrup, refined grains, white flour.
• White potatoes, white rice.
• Fast food or restaurant meals.
• Seed-derived vegetable oils.
  
• High glycemic impact foods.
  

Eat:

• Early in the day, never after 19h (7pm).
• Proteins and fats before carbohydrates as dessert.
• Low glycemic impact foods.
  
• Fast 12 to 18 hours a day, including night time.
• Your usual vitamin and mineral supplements.

(*) High glycemic impact foods cause insulin to rise in blood,
     which directs food energy to be stored in fat (blubber) cells.
     Keep your insulin low, and enegy gets stored in muscles,
     where it is needed.