Carbs = the devil?!

Let's set the record straight again???? NO, CARBOHYDRATES DON'T MAKE YOU GAIN WEIGHT!
✅ Carbs alone won't cause you to gain weight. This is not the case with proteins, nor with lipids. What will make you gain weight is the total calories - eating MORE calories than your body burns... quite simply!
✅ Eating carbohydrates at night won't make you gain weight either. The timing of macronutrient consumption can allow you to optimize your results yes, but it is not the most important factor either. So if you're dying for a pasta dish after 5 pm, do yourself a favor, AS LONG AS IT'S IN YOUR MACROS.????
To go further: a good timing to consume your carbohydrates ➡ during peritraining, with a complete protein source, to stimulate your protein synthesis and recharge your muscle glycogen stores. Note that for strength training you absolutely do not need carbohydrates to maintain your performance; on the other hand, for sports that use the anaerobic system and for cardio for example, the needs for glycogen and therefore dietary carbohydrates are much greater.

✅ Foods with a high glycemic index (GI) do not make you gain more weight than foods with a low GI. The GI of a diet does not determine its effects on body composition! Only the total amount of carbohydrates in your diet is important, and this is simply because carbohydrates contain calories. The GI is not a reliable indicator either, because people's glycemic responses are highly individual, even for the same person at different times of the day. Also, you rarely eat carbohydrates alone. Often, carbohydrates are accompanied by a small amount of protein and fat, which decreases their absorption speed.In short... in short... in short, if you are not diabetic and you have no particular pathology, don't worry about it; if you are healthy, your body will manage things very well.
However, make sure you eat a diet that comes from 80% “healthy” /raw/unprocessed foods (with good micronutrients), while giving yourself 20% of “pleasure” /industrial/processed foods.
✅ As said in the previous point, yes, it is better to choose healthy foods containing good micronutrients, but until proven otherwise, regardless of the source, 1g of carbohydrates from candy or 1g of carbohydrates from sweet potatoes, both will always be equivalent to 4 kilo-calories. And in the end, virtually all the carbohydrates in your diet end up as glucose in your blood. When it comes to fat loss, a carb is a carb... Punkt schluss!
Ok, but what do we do now? 1 ️ erno Respect the caloric total that we established for you in your Beexfit notebook.2 ️ 183 Get as close as possible to the fixed macro-nutrients; we would not have fixed them if they were useless and only calories were determinant3 ️ erno 80% of “healthy” foods/20% of “healthy” foods/20% of “pleasure” foods 4 ️ ※ Stop depriving yourself of certain foods, of living in frustration. Eat enough, but not too much.

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