A word on carbohydrates: 

Per calorie, fibrous carbs are the most filling, then starchy carbs, then simple carbs.

1. Fibrous carbs, which include most green vegetables and fruits

2. Starchy carbs, like potatoes, rice, grains and beans 

3. Simple carbs, like sugar, candy, desserts and soft drinks

Not only is eating a balance of these carbohydrates important, but the quality of the carbs is critical for helping you control your hunger. For example, processed simple carbs like a croissant or pretzels are digested very quickly, which may not satisfy your hunger even if you consume several hundred calories. Processed carbs are devoid of nutrients and do not contain fiber, which helps keep you fuller for longer. By eating foods that are high in fiber, you can literally fill yourself up without eating many calories at all. Most carbs that are in their natural state like grains, whole fruits, and vegetables are filled with fiber.

I recommend eating just enough carbohydrates to help you stay full while providing ample energy for your workouts. No more. Whether that’s 25% or 50% of total calories, carbs are a variable that you should play with. If you have trouble losing fat in general, less carbs will likely work better for you.

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Here are some other tips when it comes to carbs: 

• To shed pounds, first focus on vegetables, then fruits. Try to include fiber (plants) in every meal.

• Consume carbs before and after an exercise session, along with protein. This will help reduce the catabolic effects (loss of lean muscle mass) of exercising in a carb-depleted state.

• Try to top-load your starchier carbs in the first half of the day (unless you work out later in the day), and stick to protein, fiber and fat later in the day. 

• What happens if you eat a diet high in processed carbs? It increases insulin levels. This suppresses the breakdown of fats for fuel and increases conversion of carbohydrates to fat. It also raises triglyceride levels. Basically, limit the processed foods you eat! 

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