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What is the first thing to suggest to exclude from the diet if you want to lose weight? That's right - carbohydrates, and now popular diets take this into account. But this is not really necessary! Let's figure out why.
What are carbohydrates?
It is the main fuel of the body, which converts carbohydrates into glucose and uses it for its energy needs. Carbohydrates are simple (dairy products, vegetables, fruits) and complex (whole grains, starchy vegetables, legumes). For a balanced diet, both are beneficial.
How much can you eat to lose weight?
Nutritionists recommend getting 45-65% of calories per day from carbohydrates. Decreasing more strongly is not recommended for most people, because the balance of vitamins and minerals is disturbed. However, if you have switched to 45 and have not lost a single gram, you can try to reduce their consumption. And if the process has begun, but you have no strength, you need to increase the amount of carbohydrates and look at the result.
And if very little?
The amount of carbohydrates your body needs can vary greatly. Some people feel good on a low-carb diet, while others feel bad. In addition, carbohydrates improve fitness and should be consumed in small amounts before and after exercise.
It is important to know that a diet low in carbohydrates can affect memory and mood. And because they stimulate the production of serotonin, ketogenic lovers are more likely to experience depression than those who do not restrict carbohydrates so severely. It is better, if possible, not to reduce their consumption to a minimum, but to approach it reasonably.