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Hello, Eat More Fruits, Vegetables and Whole Grains People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight. Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines. Cut Down on Sugar Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling. Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free. The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway. The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again. Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity. thanks!! TurboFire Workout for cheap