Restrict non-fibrous carbohydrate intake.
Good carbohydrate foods contain dietary fibre. These are vegetables like cabbage, Brussels sprouts, kale, broccoli, etc. They fill the stomach and contain essential minerals and vitamins. The dietary fibre is converted to short-chain fatty acids which help the body to burn fat.
Potatoes are a source of vitamin C and minerals, but should be eaten sparingly because the starch they contain raises blood pressure.
However, cooking and then chilling potatoes for use in salads produces resistant starch. That reduces the blood sugar-raising effect.
Restrict Fructose Consumption
Cease fructose intake. Read the labels. Fructose is present in processed foods and is harmful to health.
Eat no more than 25 grams of fructose a day.
All refined carbohydrates turn to sugar and may cause insulin resistance, which is behind chronic illnesses such as obesity.
Replace Unsaturated Fats with Healthy Saturated Fats
Instead of relying on non-dietary fiber carbohydrates like sucrose and fructose – healthy saturated fats present in coconut oil, olive oil, butter from grass-fed cows, raw nuts, organic-pastured eggs, avocados, etc, are sources of long-lasting energy.
Even pastured meat fat like lard is fine.