Carbohydrates do not need to be eliminated from the diet if the goal is to reduce body fat.
According to dietitian Jared Meacham, the key is to choose filling, nutrient-rich foods while keeping overall calorie intake under control, according to Healthline.
Legumes help you feel full
Beans, lentils, chickpeas and peas provide both fibre and protein. This combination can help promote fullness and provide steady energy, while the fibre also supports gut health.
Potatoes can be filling
Potatoes can be very filling while providing relatively few calories, especially when boiled or baked.
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Preparation is important, as French fries and high-calorie toppings can quickly increase the calorie content of the meal.
Oats are rich in fibre
Oats contain soluble fibre, among other nutrients, and Meacham describes them as very filling.
They can be combined with foods such as Greek yoghurt, cottage cheese, nuts, seeds or fruit.
Whole grains provide nutrients
Brown rice, quinoa, barley, bulgur, buckwheat and amaranth provide carbohydrates, fibre and micronutrients.
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Meacham recommends choosing whole grains over refined grains whenever possible.
Whole fruits
Fruit contains carbohydrates along with water, fibre, vitamins and minerals.
Apples, oranges and bananas, for example, can be eaten as a simple snack or as part of a meal.
Sweet potatoes
Sweet potatoes provide carbohydrates as well as vitamins and minerals.
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Meacham recommends eating the skin to get the most out of their nutritional content.
Popcorn as a snack
Air-popped popcorn can provide a large serving for a relatively modest number of calories.
However, portion sizes and toppings should be kept under control, as butter, oil and cheese can increase the calorie content.
A calorie deficit is key
According to Meacham, maintaining an overall daily calorie deficit is more effective for fat loss than simply restricting carbohydrates.
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Carbohydrates can therefore remain part of the diet during weight loss.
These carbs should be limited
Soft drinks, sweets, cakes, biscuits, crisps and highly processed snacks should be consumed in moderation.
The same applies to large portions of refined foods such as pasta, rice and white bread.
Avoid liquid calories
Meacham particularly highlights calories from beverages. Soft drinks, sweetened tea and certain energy drinks can provide many calories without producing a corresponding feeling of fullness.
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Build a balanced meal
Carbohydrates can be combined with protein and fibre-rich foods to create a more balanced meal.
Healthline mentions examples including oats with Greek yoghurt and berries, as well as baked potatoes with chicken and vegetables.
Choose simple drinks
Water, unsweetened tea and black coffee are recommended as alternatives to high-calorie beverages. This can make it easier to keep overall calorie intake down.
Get moving after meals
Regular physical activity can complement dietary changes.
A walk or another short activity after a meal is mentioned as a simple way to incorporate more movement into your daily routine.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.