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introduction

and high in the monounsaturated fat oleic acid. Furthermore, it is very

high in both soluble and insoluble fiber.

Step 5: Increase your consumption of fiber and vinegar

Fiber can reduce the insulin-stimulating effects of carbohydrates, mak-

ing it one of the main protective factors against obesity. The average

North American diet falls far short of recommended daily intake lev-

els, however, because fiber is often removed during processing. Natural

whole foods such as fruits, berries, vegetables, whole grains, flax seeds,

chia seeds, beans, nuts, oatmeal, and pumpkin seeds provide ample fiber.

vinegar

Used in many traditional foods, vinegar—in any of its many forms—may

help reduce insulin spikes when eaten with high-carbohydrate foods.

For example, vinegar added to sushi rice reduces its glycemic index by

between 20 and 40 percent. Similarly, fish and chips are often eaten with

malt vinegar, and bread is often dipped in oil and vinegar. Try mixing

apple cider vinegar in some water for a very refreshing drink. Be careful

to avoid vinegars with added sugars.

What to eat to encourage weight loss:

1. Fewer added sugars

2. Fewer refined grains

3. Moderate levels of protein

4. More natural fats

5. More fiber and vinegar