A simple diet, so simple as to be banal as well as within everyone’s reach, and which is based on some typical foods of the winter season, natural foods that contain complex carbohydrates and which will allow us to follow a very easy weight loss regimen without contraindications.
It will be enough to use these foods instead of other complex carbohydrates such as pasta, rice and bread to see the first results after already a week.

The secret of natural complex carbohydrates for weight loss

By choosing these foods based on natural complex carbohydrates, you are not deprived of anything.
And you have the following advantages.

• Less hunger : all these natural foods have a greater satiating power than bread, rice, pasta.
• Lower glycemic load: they have fewer carbohydrates than bread, rice and pasta, so the glycemic load of the meal with the same calories will be reduced. Potatoes can also have a low glycemic load: you just need to know how to prepare them.
• Greater hydration: They are richer in water than dry complex carbohydrates made from cereals.
• More nutrients : in addition to fiber, these foods are richer in vitamins and minerals, and in antioxidants that will promote weight loss.
• High in fiber : Some of these foods have a higher content of resistant starch . Resistant starch boosts the good bacteria of the intestinal flora and promotes the reduction of fat around the belly.

What are the foods based on complex carbohydrates that we can substitute for bread, pasta, rice to lose weight?

The ideal complex carbohydrates are tubers and roots. That is: parsnips, celeriac, sweet potatoes, taro, purple potatoes or veal, normal potatoes, Jerusalem artichoke, rutabaga, tapioca .
Clearly, it is easier to find these roots in autumn / winter, until February, March, and surely the local markets will amaze you because they have various types. Only maybe we haven’t seen them or snubbed them. Their caloric content ranges from about 80 calories from potatoes to 70 from Jerusalem artichoke up to 40 calories from celeriac. But how can we substitute these complex carbohydrate sources for bread, pasta and rice to lose weight?

Simple.

Instead of the rice or pasta dish , we make these substitutions.

• 200 grams of normal potatoes, sweet or veal, Jerusalem artichoke or parsnip cooked in foil or in the oven or boiled, and accompanied by vegetables and a teaspoon of raw oil, plus 5-70 grams of protein food such as low-fat cheese, tofu, defatted ham , fish or meat, an egg, a ladle of legumes.
• 250/300 gr of rutabaga, celeriac (or even beets) .
  We can use them as a base for vegetable creams, or even boiled and seasoned, seared in pieces and seasoned with vegetables and oil, combined with a protein food as above. I use celeriac puree to make excellent croquettes, similar to potato ones. Just boil a celeriac, put it to drain, add four tablespoons of potato starch, an egg yolk and some pecorino cheese, parsley. Make meatballs and place them on a baking sheet lined with parchment paper. Cook at 180 degrees for 30 minutes and place three on a plate with simple tomato sauce or chilli.
  Celeriac and beetroot can also be used raw, in salads.
  In this way, we have a more filling, more nutritious, more balanced and hydrated meal and with fewer calories.
  In addition, we train our palate and also our intestines to different foods. Some of these roots have particular fibers (such as inulin), and probiotic virtues.
• Instead of 100 g of bread, instead, we use 150 g of normal potatoes, sweet or veal, Jerusalem artichoke or parsnip, cooked in the oven in large slices of one cm thick, which we can then dress like bruschetta, with a drizzle of oil. and cherry tomatoes. Celeriac is also fine.
• Or again, a tapioca crepe useful as a flatbread and with a side dish: here is the recipe.
  In this way, we will be able to have a natural, healthy diet, without depriving ourselves of carbohydrates, but using these sources of natural complex carbohydrates in their place.
  Insights:
  Roots, friends of the line