Скачать или смотреть Can You Lose Weight Eating Rice & Roti? (Indian Diet Truth)

Are carbs bad for weight loss? 🍚🥖
No — bad quality carbs are.

In this video, I explain:
✅ How refined carbs & sugar increase hunger, insulin spikes, and overeating
✅ Why fibre-rich “healthy carbs” actually support fat loss
✅ Why macro balance (protein-carb-fat) + micronutrients (vitamins/minerals/fibre) matters
✅ Best Indian “good carb” options (millets, dals, whole grains) and how to build a fat-loss plate

Save this video if you’re confused about rice/roti and weight loss.

If you want to get started with your health journey, fill up this health sheet...
https://bit.ly/4khoHEx

You may also join my any of the following Whatsapp health community
https://chat.whatsapp.com/KVL9w9402GE... (Only for doctors)
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Important citations -
1) DIETFITS (JAMA, 2018): Healthy Low-Fat vs Healthy Low-Carb (n≈609; 12 months; no significant difference in weight loss)
JAMA page: https://jamanetwork.com/journals/jama...
PubMed: https://pubmed.ncbi.nlm.nih.gov/29466...

2) Ultra-processed vs unprocessed diet (Hall et al., Cell Metabolism, 2019): inpatient randomized crossover (n=20; ~500 kcal/day more intake; ~0.9 kg gain in 2 weeks on UPF)
PubMed: https://pubmed.ncbi.nlm.nih.gov/31105...
Full text: https://www.cell.com/cell-metabolism/...
NIH summary: https://www.cc.nih.gov/news/2019/summ...

3) Sugar-sweetened beverages and weight gain (AJCN systematic review & meta-analysis; cohorts + RCTs; adults cohorts n=448,661; children cohorts n=91,713)
PubMed: https://pubmed.ncbi.nlm.nih.gov/36789...
Full text (AJCN): https://ajcn.nutrition.org/article/S0...

4) Whole grains vs refined grains RCT (Karl et al., AJCN, 2017): controlled feeding randomized trial (n=81; 6 weeks; improved energy-balance metrics)
PubMed: https://pubmed.ncbi.nlm.nih.gov/28179...

5) Low GI diets meta-analysis (Zafar et al., Obesity Reviews, 2019): RCT meta-analysis (~8,527 participants)
PubMed: https://pubmed.ncbi.nlm.nih.gov/30460...
Wiley: https://onlinelibrary.wiley.com/doi/a...

6) Fibre predicts weight loss & adherence (Journal of Nutrition, 2019; POUNDS Lost analysis)
PubMed: https://pubmed.ncbi.nlm.nih.gov/31174...

7) POUNDS Lost trial (NEJM, 2009): 4 diets with different fat/protein/carbs (n=811; 2 years; similar weight loss across macronutrient targets)
NEJM: https://www.nejm.org/doi/full/10.1056...
PubMed: https://pubmed.ncbi.nlm.nih.gov/19246...

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