A Short Primer on How to Lose Weight: What to Eat & When to Eat

Weight gain isn’t simply about calories—it’s driven largely by insulin, the body’s primary fat-storage hormone. Chronically high insulin levels, fueled by refined carbs, frequent eating, and insulin resistance, lock the body into fat-storage mode. Lower insulin, and fat loss follows.

What to eat matters: refined carbohydrates and added sugars spike insulin the most, protein raises insulin moderately, while natural fats have minimal effect. Whole, unprocessed foods, fiber, fermented foods, and avoiding excess sugar all help keep insulin lower.

When to eat matters just as much: constant snacking keeps insulin elevated all day. Time-restricted eating or intermittent fasting restores the natural fed–fasted rhythm, allowing insulin to fall and fat burning to begin. Balance feeding with fasting—and stop eating all the time.