chose natural gluten-free fibers such as buckwheat (both soluble and insoluble), chia seeds (soluble), millet (insoluble), amaranth (insoluble), and quinoa (both soluble and insoluble). Other good natural fiber sources are pectin, a soluble fiber found in fruits and berries, and psyllium, a soluble fiber from the husk of the Plantago genus of

Low-net-carb foods do not have a significant impact on your blood sugar and are therefore likely to help support weight loss.

Some fibers are derived from natural ingredients while others are synthetic. It is better for your health and digestion to supplement with natural fibers.

Fish, whey protein (cottage cheese, ricotta cheese, and milk), and yogurt. These foods have been shown to increase GLP-1 levels and improve insulin sensitivity. (Whey is the watery milk that has separated from the curds when cheese is made.)

Examples of complex carbs are vegetables, legumes, fruits, and whole grains. My favorites are apples, artichokes, asparagus, bell peppers, beets, berries, broccoli, broccoli slaw, Brussels sprouts, cauliflower, leafy greens, nuts and seeds, and pickles. These are carbs to enjoy.

Complex carbohydrates are high-fiber foods, which improve your digestion and overall gut health. They also help stabilize your blood sugar, keep your energy at an even level, and help you feel satisfied longer after meals. They are less likely to be deposited as fat.

Most people actually need three to four weeks to reach peak fat-burning adaptation.

70 Percent Healthy Fats These include avocado, avocado oil, coconut oil, olive oil, olives, seeds (especially chia and flax seeds), butter, raw nuts (especially almonds, macadamia nuts, pecans, and walnuts), nut butters (no sugar added), and mayonnaise (olive oil or avocado oil based).

Instead of sour cream, try a full-fat plain yogurt or a whip of yogurt and a full-fat cottage cheese. In recipes, use cheeses that are naturally lower in saturated fat, such as cottage cheese, ricotta cheese, Parmesan, feta, or goat cheese.