1. Avoid boosting insulin 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 the 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 a few steps: Avoid sugar, fruit juices, and processed foods like bread and pasta most of the time, especially when burning body fat is your goal. These foods increase insulin, dull metabolism and make fat loss difficult.

The only thing you can do to avoid insulin spikes is encourage them at the time of your workouts. Because insulin is a driver of the calories you consume, it will deliver these nutrients to muscle tissue when you’re training. In effect, it will provide your muscles with additional energy and provide the raw materials to support muscle repair and growth 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 your workout, as they will slow down the absorption of the nutrients your muscles are thirsty for. Your protein should be taken immediately after your workout. Approximately 45-60 minutes later, we suggest eating carbohydrates such as 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 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 for 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 with limited calorie intake.

Choose a time that works best for you, but make sure you don’t 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 at 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 she jumps into bed to sleep.