Eat less added sugar and more fiber

Eat less added sugar and more fiber

Low-carb diets providing less than 35–40% of calories from carbs seem very effective at promoting fat loss (6Trusted Source, 7Trusted Source, 8Trusted Source).

However, restricting carbs too dramatically is not always best for athletes. That's because it can negatively affect training and sports performance (2, 3Trusted Source, 9Trusted Source, 10Trusted Source).

Aim for a carb intake that's 40% of your daily calories to maximize fat loss. Still, consume no less than 1.4–1.8 grams of carbs per pound (3–4 grams per kg) each day (2, 11Trusted Source).

Cutting out added sugars is the healthiest way to reduce your total carb intake.

To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups.

Instead, increase your intake of vegetables high in fiber. These will help keep you fuller for longer, making you feel more satisfied (12, 13Trusted Source, 14).