Rule #3 - Swap fruit out for veggies.
Fruit is great—it’s full of nutrients and antioxidants to help protect the body—but the downside is that it's also full of sugars (read: carbs). How do you not lose out on all the benefits? Swap in veggies (or fruits that people typically consider as vegetables) for fruit.
This strategy allows you to keep the necessary nutrients and antioxidants in your diet, but reduce your overall sugar/carb and total calorie intake. One apple has 125 calories and 25 grams of carbs. One large red pepper—okay, technically a fruit, but generally prepared like a vegetable—has 40 calories and 5 grams of carbs. You do the math.