Not the sauces, they are high in calories

Dry fruits contain high sugar for preservation

Simple sugar spikes and makes your body to produce high levels of insulin that retards the body from burning fat.

Unpolished rice are complex sugar that do not release sugar in spikes.

My experience is different from others. Carbs is my main macronutrient at 60%, protein 30%, fat 10%.

I eat 80% of required calories.
Brown rice/basmati rice and brown bread for the nutrients, fibres and carbs. White meat like chicken and eggs for protein and a bit of fats. Butter and cooking oil contribute to my fat needs. Fruits are supplements.

Do both types of workouts, strength and endurance as both are necessary.