Rules for ‘What to Eat’
Avoid added sugar — causes insulin resistance and high insulin
Eat less refined grains — High insulin effect
Moderate protein — excessive consumption can be fattening
Don’t be afraid of eating natural fats — Low insulin effect
Eat real unprocessed foods — refining increases insulin effects

Rules for ‘When to Eat’
Don’t eat all the time (time-restricted eating or intermittent fasting). Stop snacking.
If you want to lose more weight — increase the fasting periods