After that, you can slowly reintroduce added sugar, but try to be aware of it. Compare labels and opt for less sugar when you can. If you’re going to get a dose of the sweet stuff, especially in liquid form, do it with a meal, Dr. Jampolis says, to help your liver avoid a gigantic rush of sugar.
For refined grains, Dr. Jampolis recommends cutting back, and substituting where you can. “If you don't have the option of switching to whole grains -- like with sushi, for example -- try to reduce your portions. When it comes to sushi, I always ask for 'easy rice' to cut back on refined carbs.” Sounds far more plausible than just giving up the stuff entirely. When it comes to carb-heavy dishes like pizza, try to go for whole-grain dough, if possible, or even make it yourself.
You should actually be eating more fat
OK, not all fats. Like, don’t start sucking down sticks of butter. “In people who are resistant to insulin, replacing some of the carbohydrates in your diet with healthy fat -- olive oil, nuts, avocado, and salmon, for instance -- may help reduce belly fat more effectively,” Dr. Jampolis says. Um, yum -- being able to pile on the avocado and salmon definitely takes the sting out of giving up refined grains.