Carbohydrates Consumption During Weight Loss Diets

Although in the past the consumption of carbohydrates during weight loss diets was considered undoubtedly harmful, long-term studies have shown that not all carbohydrates are bad - on the contrary. Some foods contain resistant starch, a substance which, when consumed in large amounts, not only does not cause weight gain but actually aids in weight loss. According to nutritionist Frances Largeman-Roth, weight loss based on a carbohydrate diet is long-lasting and, more importantly, does not drain the body of energy.

The main foods recommended for consumption during such a diet are:  

- Brown rice, which lowers blood sugar levels by nearly 25%

- Polenta, rich in resistant starch, fiber, and protein

- Beans, another source of resistant starch and beneficial fiber

- Bananas, which, in addition to fiber and resistant starch, contain a substance that calms the brain and induces a sense of well-being and mental comfort.

In addition to these foods, a carbohydrate-based diet should follow this structure:

Breakfast: Choose between milk with cereal, a banana, or 3-4 rye biscuits with tea.

Lunch: About 200 grams of lean meat, served with a portion of baked potatoes, peas, brown rice, or beans, and a cup of warm milk after the meal.  

Dinner: The same foods recommended for lunch can be eaten, but in much smaller quantities, along with a glass of warm milk after the meal.  

Snacks: One snack per day should be enough, consisting of 2-3 rye biscuits, a banana, or a peach. Bread should be rye-based and limited to 2-3 slices per day.

To make this diet effective, you must drink 8 glasses of water daily. After the seventh day, water can be replaced with unsweetened black tea or coffee. Another recommendation is to eat at fixed hours, stick to your meal schedule, and take time to eat in a relaxed, unrushed manner. With this diet, if followed strictly, you can lose up to 4-5 kilograms per week while enjoying tasty meals and maintaining high energy levels.