If we want to be healthy and ener­getic, we should nev­er reduce the pro­por­tion of car­bo­hy­drates in our diet below 45% (and ide­al­ly stick to the “cor­ri­dor” of 45–65%). Car­bo­hy­drates are the main “fuel” of our body; it is from it that it obtains ener­gy to live and devel­op. There­fore, no mat­ter how much you would like to lose weight, you should not com­plete­ly give up car­bo­hy­drates or seri­ous­ly reduce their amount. But to make the weight loss process more active, here are a few sim­ple rules.

Give up one “bad” carbohydrate

Don’t self-med­icate! In our arti­cles, we col­lect the lat­est sci­en­tif­ic evi­dence and opin­ions from respect­ed health experts. But remem­ber: only a doc­tor can make a diag­no­sis and pre­scribe treat­ment.

If you real­ly love baked goods or piz­za, French fries or oth­er treats full of light car­bo­hy­drates, don’t try to give them up right away. Chances are, the stress you end up expe­ri­enc­ing will even­tu­al­ly lead to a breakdown—and you’ll end up right back where you start­ed. Instead, give up just one dish — but once and for all!

Eat more fresh vegetables and fruits

Veg­eta­bles and fruits are full of sim­ple car­bo­hy­drates and can cov­er a sig­nif­i­cant por­tion of the dai­ly require­ment for these nutri­ents. But sim­ple car­bo­hy­drates (as well as com­plex ones, which are found in grains and legumes) help main­tain your fig­ure. Veg­eta­bles and fruits also con­tain a lot of fiber, which helps us stay full longer – and avoid snack­ing on the usu­al car­bo­hy­drate snacks.

Leave 20% of your diet for sweets

Nutri­tion­ists say: if your diet con­sists of 80% of the right, healthy foods and drinks, your health and fig­ure will most like­ly be fine. So 80% of the time you will be eat­ing exclu­sive­ly healthy pro­teins, fats, fiber and com­plex car­bo­hy­drates, you can eas­i­ly indulge your­self from time to time with your favorite car­bo­hy­drate treat. If, of course, you still want it.

Drink a glass of water before meals

A sim­ple but very effec­tive tip: drink a glass of water before snack­ing on car­bo­hy­drate snacks. First­ly, this way you will fill part of your stom­ach capac­i­ty and eat less, and sec­ond­ly, you will pro­tect your­self from a com­mon mis­take — con­fus­ing hunger with thirst.

Eat the “right” carbohydrates

Not all car­bo­hy­drates are equal­ly harm­ful: some of them are not only safe for our fig­ure, but also help us lose weight. Here we wrote about which foods rich in car­bo­hy­drates are com­plete­ly safe to eat.

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