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Carbohydrates have always been a topic of debate in the world of health and fitness. While some believe they are essential for energy, others claim they are the culprit behind excess weight and fatigue. But what if we told you that you don’t have to completely give up on carbs to meet your weight loss goals? Before we dive into that, let’s clarify what carbohydrates are. They are one of the three macronutrients along with protein and fat, and they provide our bodies with energy. There are two types of carbs: simple and complex. Simple carbs are found in processed foods like candy, soda and baked goods, while complex carbs are found in whole grains, fruits and vegetables. The problem with consuming too many simple carbs is that they spike our blood sugar levels, leading to a quick burst of energy followed by a crash. This can make us feel tired and can ultimately lead to weight gain. However, complex carbs are digested more slowly and therefore provide a steady stream of energy without the crash. So, instead of completely cutting carbs from your diet, try incorporating more complex carbs and limiting your intake of simple carbs. Some great sources of complex carbs include brown rice, quinoa, sweet potatoes and whole grain bread. You can also load up on fruits and vegetables for a healthy dose of carbs and nutrients. Now, let’s talk about how to enjoy carbs while still losing weight. Firstly, it’s important to understand that weight loss ultimately comes down to calories in vs. calories out. This means that in order to lose weight, we need to consume fewer calories than our bodies burn in a day. However, this doesn’t mean we have to starve ourselves or give up carbs completely. One strategy is to practice portion control. Our culture has a habit of supersizing everything, but we can break that habit by simply paying attention to serving sizes. Aim for one cup of cooked grains or one small potato per meal, and load up on non-starchy vegetables like broccoli or green beans. Another strategy is to pair carbs with protein and healthy fats. This will not only provide a more balanced meal, but it will also keep you feeling full for longer. For example, try whole grain toast with avocado and eggs, or brown rice with grilled chicken and vegetables. In conclusion, carbs are not the enemy when it comes to weight loss. It’s all about choosing the right types of carbs in appropriate portions, and pairing them with protein and healthy fats. By incorporating these strategies into your diet, you can enjoy carbs and still reach your weight loss goals. Sources: - https://www.healthline.com/nutrition/carbs-in-sweet-potatoes#carbohydrates - https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044842 - https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-carbohydrates

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