Replace all processed carbs with a non-processed alternative. Fruits should replace cake and sweets. Cloudy juices should replace soft drinks. And whole wheat bread, brown rice and whole grain pasta should replace white bread, white rice and regular pasta. Whenever possible, totally replace bread, rice and pasta with potatoes, peas, lentils and beans. Sure, those replacements taste different from what you are used to. But no worries. You will quickly get used to them. In a week or two you won’t even notice it anymore. The effects are positive, however they will stay as long as you are strong willed.
Just like last week, you are not supposed to add those foods to the meals you would consume anyway. Replace them. Don’t try to force yourself to eat more or less. Simply choose nutritious alternatives. It will have many positives effects: You will for example be less hungry and less tired after eating. Take this rule very seriously! Your body will be very thankful.
Why is that important? In our society, eating enough calories is no challenge anymore at all. On the contrary, many people eat way too much. In the following, the requirements for an appropriate nutrition changed. While our ancestors had to make sure to consume enough energy, today’s focus lies on eating enough fibers, vitamins, minerals, trace elements and secondary plant products. They make sure that we do not only survive but that we function optimally. You can particularly find them in fresh and unprocessed foods.
For the human body, carbs are the fastest source of energy. Foods rich in carbs have hence always been an important part of our nutrition and they are therefore very well suited to be used to deliver the nutrients mentioned above.