Stop fearing carbs: 5 foods that keep you full and support weight loss

Carbohydrates often get a bad reputation when it comes to weight loss. Many people think that cutting carbs is the only way to lose fat. However, high-performance health coach Dan Go says the problem is not carbs themselves, but choosing the wrong ones.

In a recent Instagram video, Go explained that eating the right carbohydrate-rich foods can make a calorie deficit easier to maintain. These foods help you feel full, reduce the urge to snack, and keep your blood sugar stable. By picking the right carbs, you can enjoy meals without feeling hungry or deprived while losing weight.

Go recommends five carb-rich foods that are filling and low in calories. He says these foods can help people stick to a diet plan without constant hunger or energy crashes.

Five carbs that support fullness and weight loss

1. Potatoes: Low-calorie and filling
Potatoes are one of the most satisfying foods per calorie. Their combination of fiber, water, and resistant starch helps slow digestion and increases fullness. Eating the skin adds even more fiber. Resistant starch, especially in cooked and cooled potatoes, supports blood sugar regulation and helps keep you full for longer. Simple preparations like boiling, baking, or air-frying make potatoes a weight-loss-friendly option.

2. Blueberries: Low-calorie and high-volume
Blueberries are high in water and fiber, which allows you to eat a large portion without consuming many calories. The fiber slows digestion, keeping you full while stabilizing blood sugar. Blueberries are also rich in antioxidants, which support metabolism and overall health. They are versatile and can be eaten as snacks, added to smoothies, or used as a healthy dessert substitute.

3. Lentils: Fibre and protein together
Lentils are an excellent carb source because they provide both carbohydrates and protein. This combination helps control appetite and prevents energy crashes. According to Go, lentils are better than rice for weight loss because they contain fewer calories, more fiber, and more protein. Including lentils in meals helps reduce hunger and improves portion control, making them ideal for a calorie-controlled diet.

4. Broccoli: A meal volumiser
Although often considered a vegetable, broccoli contains carbohydrates along with high fiber. Its fiber and water content expand in the stomach, making you feel full without adding many calories. Broccoli also supplies important nutrients like vitamin C, vitamin K, and folate, which support digestion and metabolism. Adding broccoli to meals helps increase volume, so you feel satisfied while consuming fewer calories.

5. Apples: Natural appetite suppressants
Apples are high in fiber and water, which makes them effective at reducing hunger between meals. The type of fiber in apples slows digestion and keeps blood sugar levels steady. Apples also provide antioxidants and vitamins, making them nutrient-dense. Eating apples helps curb snacking and keeps you satisfied without adding extra calories, making them a perfect choice for calorie-controlled diets.

ALSO READ: India-EU trade deal set to cut costs for Indian buyers

ALSO READ: Maduro’s US custody case begins as he faces drug and narco‑terrorism charges

How to choose carbs wisely

Go emphasizes that carbs do not automatically cause weight gain. The key is to select foods with high fiber, high water content, and slow digestion rates. Foods like potatoes, lentils, broccoli, blueberries, and apples not only give energy but also help control appetite.

Including the right carbohydrates in your diet makes it easier to stick to a calorie deficit without feeling hungry all the time. These foods are naturally filling, nutrient-rich, and support blood sugar stability, which can prevent overeating or snacking on unhealthy foods.

By choosing smart carbs, you can enjoy meals, satisfy cravings, and support weight loss at the same time. Diets do not have to eliminate carbs completely; they just need to focus on foods that work with your body rather than against it.

Overall, incorporating fiber-rich and water-dense carbohydrate foods into your meals can make fat loss more manageable, reduce hunger, and maintain energy levels. Foods like potatoes, lentils, broccoli, blueberries, and apples are excellent examples of carbs that keep you full while helping you stick to your weight loss goals.