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Not eating bread is often heard, and I'm on a diet has become more common. In recent times, with the wave of popularity of alternative diets, high-fat diets and protein diets, there has been a belief that carbohydrates are our enemy and that to lose weight or maintain a healthy figure, they should all be eliminated. However, carbs should be the basis of our daily diet, in order to achieve a better weight loss effect. Eliminating any nutrients from the diet leads to an unbalanced nutritional state, which can lead to various ailments in the future. When losing weight, we should reduce the number of consumed kilocalories. Grain products should be the main source of energy in human nutrition, because the carbohydrates contained in them are the only source of energy for the brain, spinal cord and erythrocytes. Instead of eliminating them from the diet, we should focus on their quality. Replace white bread with wholemeal bread, white rice with brown rice, and leave sugar in the sugar bowl. We should remember that wholemeal products are an important source of vitamins from the B group and vitamin E. They also provide minerals such as iron, copper, magnesium, zinc, potassium and phosphorus. Carbohydrates are essential for the oxidation of fatty acids and can also be used for the synthesis of glukogen amino acids. They may not have fewer calories than products made from refined flour (white), but they have a higher nutritional value and the fiber content makes them more filling. We should also pay attention to the cooking times of pasta or rice. Cooking these products for too long increases their glycemic index (classification of food products based on their effect on blood sugar levels 2-3 hours after consumption). However, it is recommended to consume products with a low IG and high fiber content, which reduces the risk of diabetes and cardiovascular diseases.

High-protein diets, which are currently very popular, are also low-carb diets. The rapidly noticeable effects of these diets in the people who followed them led to the belief that they were the best. However, studies have shown that at the beginning of their use for 3-6 months, the weight loss was significant, but after a year there was no difference between the effects of this diet and the low-calorie diets (M. Hession et al. 2009). The weight loss during the high-protein diet is due to dehydration of the body and mobilization of glycogen reserves to compensate for the lack of glucose in the body. A high-protein diet is not a properly balanced way of eating, so its use can lead to various complications. People who follow a high-protein diet often experience constipation, pain and dizziness, nausea, dehydration, fatigue, increased thirst, and frequent urination. There may also be the development of diseases that burden the body for a longer time - heart rhythm disorders, kidney failure, osteoporosis, increased risk of certain cancers. The risk of these diseases is due to a deficiency in vitamins B1, B6, A, E, minerals - potassium, calcium, magnesium, iron, and dietary fiber, which such a diet does not provide in sufficient quantities.

Should you encounter the theory that you can consume fruit without restrictions in your diet, do not believe it. When it comes to this category of products, it is also important to observe moderation and pay attention to their caloric content, as fruits differ in their energy values. Those with lower calories include strawberries, grapefruits, or raspberries, whereas those that contain more calories are bananas or grapes. We should also monitor the amount of fruit juice in our diet. If we prepare these quantities of fruit juices at home, extracting them from fruits and without adding sugars, we can reduce the number of fruit juices and unsweetened organisms, thus treating them as a serving of fruits. However, if they are beverages purchased in a store, it is important to consider their ingredients and limit their amount. Instead of fruit juices, it is recommended to drink water, the healthiest and safest way to quench thirst. Throughout the day, we should provide our body with approximately 2 liters of fluids, best in the form of mineral water. Water helps with weight loss, cleanses the body, and is essential for the processes taking place within it. It is also important to know that drinking water before meals does not stimulate appetite. Many people claim that green tea speeds up calorie burning, but research is not conclusive.