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There are a few ways you can lose weight very fast. Exercises and a nutrition-balanced diet may be the most effective and healthy way to lose weight. But it is time-consuming and probably not suitable to those busy full-time workers. In order to lose weight many women just refuse to have any carbohydrates. Zero or low carbohydrate diets are popular for weight loss but they might be dangerous. What is the relation between carbohydrates and weight loss? Do you want to know a healthy approach to lose weight while still having carbohydrates? Today I will introduce you one.

People generally believe that carbohydrates cause weight gain. But this is an misunderstanding. People gain weight if they eat too many calories, and it doesn’t matter whether they are from carbohydrates, proteins or fats. In fact, carbohydrates are the only fuel source for many vital organs, such as the brain, central nerve system and kidneys.

Low carbohydrate diets can restrict calories intake, but this approach starves you, cuts down the nutrients your body needs, and can cause metabolic disorders. There is nothing special about a low carbohydrate diet and low carbohydrate weight loss is mainly water loss in the short term. Your body stores excess glucose as glycogen and converts glycogen back into glucose as energy supply if there isn’t enough carbohydrate in the diet. About 3g of water is consumed to release one gram of glycogen, so low carbohydrate weight loss is mostly water loss not fat loss. When you resume a normal diet, water is restored and weight quickly gains, mostly as fat.

Apparently people need a healthy approach to lose weight. A diet high in fruits and vegetables, whole grains, legumes and low fat dairy products, and moderate in fat and calories, is the best approach to lose weight and keep it off. Vegetarians are usually slimmer and have less health problems than people who eat meat-based diets. This shows that diets high in unrefined carbohydrates help to lose weight.

If you choose to have a low carbohydrate diet, do not completely avoid carbohydrates. You need some of them to metabolize fat. Choose unrefined or unprocessed carbohydrate foods, such as whole grains and fruit, instead of more refined ones like cakes, sweets and soft drinks. Have a variety of vegetables every day. Choose protein foods low in saturated fat such as lean red meat, lean chicken and fish. You can also have plant-based protein foods like nuts, legumes and tofu. Select fats from plant sources like olives, peanuts, canola oil, or soy oil rather than from animal sources such as butter or meat fat.

To lose weight, energy intake should not be more than energy output over a period of time. Avoiding large meals and doing exercises are very important too.