1. Avoid Insulin Booster for Most of the Day
First, what is insulin: Insulin is a hormone produced by the pancreas that allows your body to use the sugar (glucose) from carbohydrates in the food you eat for energy or to store glucose for future use.

(In detail) Insulin transports calories that are not burned by activity to be stored as body fat. As such, you should avoid consuming foods that encourage insulin release when you don’t need that fuel to fuel your workouts or provide nutrients to rebuild muscle tissue and speed recovery.

Let’s take some steps: Avoid sugar, fruit juices, and processed foods like bread and pasta most of the time, especially when your goal is to burn body fat. These foods increase insulin, dull metabolism, and hinder fat loss.

The only thing you can do to avoid insulin spikes is to encourage them at the time of your workouts. Since insulin is a driver of the calories you consume, it will deliver these nutrients to muscle tissue when you are training. In effect, you will provide your muscles with additional energy and provide the raw materials to support muscle growth and repair when you consume protein.

Tip: You can have a small amount of natural sugar, but keep it to 20-25 grams of total carbs post-workout. You should also avoid fats and fiber before and after training, as they will slow the absorption of the nutrients your muscles are thirsty for. Your protein should be taken immediately after your workout. About 45-60 minutes later, we suggest taking carbs like rice cakes.

2. Try intermittent fasting (the best way to lose belly fat)
It is less useful for people looking to add muscle mass, and especially for those who already have a fast metabolism.

There are many different ways to do intermittent fasting (don’t panic), consume all your calories within a few hours each day, and avoid high-calorie foods the rest of the day. This window can be quite long, like up to 12 hours, or rather short, like about six hours, depending on how your body feels on limited calorie intake.

Choose the time that works best for you, but be sure not to break your fast with foods that increase insulin. Start with slow-digesting protein sources, high-fiber foods, or those that are moderate in dietary fat.

You should do a weight training session in your meal window, so you can perform well during your weight training and recover afterwards. And finally, after working out, she has a high-protein snack, like casein shakes, about two hours before hopping into bed to sleep.