When starting a diet, whether to lose weight or gain lean mass, it is very common for people to start cutting carbs. However, this is a bad strategy, since food represents an important source of energy for the body and plays a fundamental role in the proper functioning of the organism.
Nutritionist Matheus Motta, responsible for the Weight Watchers program in Brazil, maintains that carbohydrates do not harm the weight loss process, as long as they are ingested in limited quantities and come from a good quality source.
“If you consume more carbohydrates than your body needs for daily energy, the excess will be stored as fat, impairing the weight loss process. If you consume the right amount, consumption will be beneficial”, explains Matheus.
In addition, total restriction to this food group can cause unpleasant symptoms, such as tiredness, dizziness, headache, nausea, weakness and shortness of breath. Matheus warns about the sources of consumption, since refined carbohydrates – such as white bread and common flours – can cause blood sugar spikes, leading to a feeling of constant hunger.
Losing weight in a healthy way is not something that happens overnight. It is necessary to have a good habit of life, exercise, maintain a good diet, be persistent and, of course, patient.Francesco Carta photographer/ Getty Images
***foods-that-help-in-weight-lossHowever, when combined with good practices, certain foods can help with weight loss thanks to their high fiber content and/or thermogenic and anti-inflammatory power.Getty Images
***foods-that-help-in-weight-lossThese foods are those capable of combating fluid retention, improving intestinal transit, accelerating metabolism or helping to burn calories.iStock
***foods-that-help-in-weight-lossAvocado, despite being caloric, is rich in good fats, has anti-inflammatory properties and is a food that encourages slower digestion. Therefore, it is a fruit that helps to prolong the body’s satiety.Irene Kredenets/ Unsplash
***foods-that-help-in-weight-lossPepper is another food that helps with weight loss. By raising the body temperature and being able to increase the heart rate, peppers make us burn more calories.Priscila Zambotto/ Getty Images
***foods-that-help-in-weight-lossSalmon is one of the foods that prolong the feeling of satiety. In addition to being a great source of protein, it also contains anti-inflammatory fatty acids.Catherine Falls Commercial/ Getty Images
***foods-that-help-in-weight-lossThe green apple is one of the most suitable fruits for those looking for foods that help with weight loss. In addition to containing little sugar, compared to other types of apples, it is also rich in pectin, which helps in reducing cholesterol and in good digestive functioning.Inacio Pires / EyeEm/Getty Images
***foods-that-help-in-weight-lossIn addition to having a thermogenic effect, eggs have 6 grams of protein per serving. When consumed in the morning, they promote satiety for several hours a day.Laurie Ambrose/Getty Images
***foods-that-help-in-weight-lossDespite being caloric, coconut brings a feeling of satiety, is rich in good fats and provides energy to the body more quickly than other types of fat.HD Connelly/ Getty Images
***foods-that-help-in-weight-lossBroccoli, kale, cauliflower, Brussels sprouts, cabbage and arugula, the cruciferous vegetables, are low in calories and are powerful sources of fiberSam Barnes/Getty Images
***foods-that-help-in-weight-lossChicken breast is an excellent source of protein and is low in fat and calories.Arx0nt/ Getty Images
***foods-that-help-in-weight-lossAccording to experts, apple cider vinegar prolongs the feeling of satiety and helps control insulin levels in the body. There are two ways to consume this food: adding it to a salad or diluting it in water and taking it before meals.Aniko Hobel/Getty Images
***foods-that-help-in-weight-lossBerries are another great asset. They have rejuvenating properties, act to reduce inflammation levels and blood pressure, are rich in antioxidants and delicious. Strawberry, cherry, red currants and blueberries are some examplesOlivia Bell Photography/ Getty Images
***foods-that-help-in-weight-lossTo be able to see the numbers decreasing on the scale and ensure good health, be sure to seek professional guidance
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To help those who are starting a balanced diet, Matheus gives 3 pieces of advice related to carbohydrate consumption:
1.Opt for whole grains
When choosing a pasta to eat, like bread or pasta, opt for the whole-wheat version, which provides better sources of fiber and other important nutrients.
“Refined cereals go through a process that removes precisely the part of the grains with more fiber and nutrients”, says the nutritionist.
2.Balance the portions
The nutritionist advises that carbohydrates are consumed along with protein sources and healthy fats. For example, brown rice, beans, grilled chicken and vegetable salad with olive oil make a great combination for those looking for a balanced diet.
3. Cut back on added sugar
According to the World Health Organization (WHO), the total consumption of added sugar cannot exceed 10% of the total calories consumed in a day. Therefore, Matheus recommends that people looking to lose weight avoid sweets, processed foods and soft drinks.
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