If you have set yourself the goal of getting a chiseled figure and decided to give up carbohydrates in order to speed up the process of losing weight and be the star of the beach parties, this is great. However, it should be remembered that carbohydrates are different, and not all of them cause an increase in body volume.
For example, it is important to remember that carbohydrates are the main suppliers of energy for the body, which are important for a good metabolic rate and smooth functioning of internal organs, and their deficiency threatens with rapid fatigue, irritability and even a decrease in mental activity. The body’s daily need for carbohydrates is about 4 g per 1 kg of body weight.
We have compiled a list of carbohydrates that you can eat while losing weight (polysaccharides that are digested for several hours and provide satiety), as well as those that are best avoided (carbohydrates with a high glycemic index). We include complex carbohydrates in the diet that you can eat while losing weight:
Bulgur, quinoa, buckwheat, brown rice, oatmeal, bran, asparagus, whole grain bread, carrots, corn, broccoli, cucumbers, leafy greens, zucchini, beets, raw fruits and berries (except grapes and bananas, which are characterized by a high glycemic index) , bell peppers, tomatoes, radishes, mushrooms, durum pasta, corn and legumes.
We give up simple carbohydrates:
White bread, white rice, chips, honey, cookies, cakes, chocolate bars, alcohol (red and white dry permissible), yoghurts with added syrup, fruit juices and sauces from the supermarket (most of them contain a record amount of sugar), sweet soda , ice cream and jams.