Carbohydrates are an important macro element that should not be excluded from your diet, even if you follow a diet. The key to success is to choose complex carbohydrates that give a feeling of satiety, and not simple ones that can contribute to weight gain.

There are strategies that allow you to enjoy your favorite dishes, such as pizza or pasta, however, it is important to correctly combine carbohydrates with other ingredients and choose healthier grain types. How to do this, they said in Eat this, not that.

Take care of the filling if you want to make pizza more dietary, choose options with the addition of protein. Protein reduces the glycemic index of dishes, which helps to stabilize blood sugar and reduces hunger, contributing to weight loss. This is much more effective than adding fat, although reducing gi, but adds extra calories.

Add berries berries can help slow down digestion and absorption of starch, reducing the level of insulin after consuming carbohydrates. For example, 150 grams of strawberries with 50 grams of white bread reduce an insulin reaction by 36%. Eat berries as part of your diet, and they will help you reduce the glycemic index that supports the process of losing weight.

Together with green tea, green tea with an antioxidant of Epigalokatehin-3-Gallat (EGCG) can be useful for regulating hormones of hunger and metabolism, especially when to drink it after food with a high carbohydrate content. In addition, studies show that one and a half cups of tea reduce blood glucose, which can help with sugar control. This is a simple way to maintain the health of metabolism without unnecessary effort.

Add a little fat mono -saturated fats, such as olive and avocado, help to feel satiety and reduce calories consumption. Science proves that in a decrease in appetite they are more effective than saturated fats. Therefore, add these beneficial fats to your diet for better weight control.

Give preference to solid carbohydrates fruits contain carbohydrates even if they look healthy. One apple has 34 g of carbohydrates, which is more than two pieces of whole grain bread, and juice without fiber can be less useful than a whole fruit. For better weight control, choose whole fruits instead of juice.

Night carbohydrates time is not as terrible as is commonly believed. Studies have shown that the use of carbohydrates in the evening can help reduce the level of fat in the body and reduce the feeling of hunger. However, if you want to improve results, try replacing breakfast with carbohydrates with protein omelet.

Choose persistent starch storage of pasta in the refrigerator can make them less high -calorie due to the formation of persistent starch, which is harder than the body.

It looks like natural persistent starch in the lentils, peas or oatmeal, more supporting satiety. Choose persistent carbohydrates, as this will help control the appetite and maintain a feeling of saturation.

Do not forget about training, training on an empty stomach can be more effective for burning fat, since without food the body uses fat stocks as a source of energy. If you consume calories before training, the insulin level increases, which can reduce the effectiveness of fat burning.