The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms

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.

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.

you’re eating three times a day, you should have at least 20 to 25 grams of protein per meal.

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.)

The best way to lower triglycerides is to reduce your carbohydrate intake.

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

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).

Don’t overdo your protein intake, however; that is, don’t exceed these recommendations. If there is excess amino acid floating around in your bloodstream, your body will convert it to glucose to use for fuel, defeating the body’s ability to burn fat.

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