There is a good reason why low-carb diets are so popular when it comes to weight loss.
Lowering your carbohydrate intake reduces the amount of sugar in your blood, which lessens your insulin response. Less insulin means that the body can work on burning fat from its fat stores instead of glycogen which is required for energy.
This process can help you burn and keep off fat and is the reason why you should reduce carbs if you want to get rid of unwanted fat.
Here are 7 ways you can reduce carbs in your diet.
1. Breakup With Bread
Bread, being a staple food in most diets, it’s usually very hard to avoid.
White bread in particular, which is made from refined flour, can have a negative impact on your weight and health in general. It is very high in carbs and low in fiber.
Even whole grain breads such as whole wheat and rye, though higher in vitamin and mineral content, can have up to 15 grams of carbs and little fiber.
Cutting bread from your diet or simply reducing consumption of this staple, is a great way to reduce carbs.
2. Eat More Proteins
Proteins can help you lose weight by allowing you to have less cravings and making you feel fuller much longer after having a meal.
This makes it much easier to cut back on carbs as you’re eating less between meals, especially when it comes to unhealthy, carb-filled snacks. Loading up on proteins is the way to go and they’re very easy to get into your diet.
Foods that are high in proteins can include:
- Greek Yoghurt
Make sure to have at least one serving of protein during each meal to fully reap the benefits.
Using a whey protein powder to make delicious shakes is another great way to make sure that you’re getting proteins in your diet as well.
3. More Veggies, Less Starch
The higher the starch content of any food, the more carbohydrates it is going to contain. Therefor, you should be mindful of the types of vegetables you eat, in particular potatoes, sweet potatoes, yams, corn and peas.
These foods do have a lot of nutrients and are by no means unhealthy but you should definitely control the portions that you’re having.
Include more low-starch veggies in your meal with less of those with more starch.
Some great low-starch veggies include:
- Green leafy vegetables (kale, bok choy, cabbage, spinach)
- Salad greens (lettuce, watercress)
- Brussels sprouts
- Green Beans
You can pair these low-starch veggies with protein foods for a delicious low-carb meal that will keep you satisfied for hours.
4. No Soda or Sugary Drinks
Sugary drinks, especially sodas, have a very high sugar content that can contribute to obesity and type 2 diabetes.
Sugar, which is the most common type of carb, makes up for about 30 – 36 grams of a 12-ounce soda’s carb content. Other sugar-sweetened drinks don’t fare any better.
To reduce carbs in your diet, it is best to cut down on drinking any type of beverages that are sweetened with sugar.
A glass of water or water flavored with a slice of lemon or lime contains 0 carbs. Other low-carb drinks include tea, coffee, wine, coconut water and vegetable juice.
5. Choose Whole Fruit Over Fruit Juice
Fruit juices may seem healthy but they’re usually very high in sugar and doesn’t have much fiber.
Given the choice of fruit juice or a soda, the healthier choice would be the fruit juice. However, this fruit juice is void of much needed dietary fiber and usually has added sugar.
Whole fruit also has a lot more nutrients that may be present in the skin of the fruit which you’re obviously not going to get from fruit juice.
Choosing the whole fruit ensures that you get more fiber and nutrients in your diet. Although fiber is a carbohydrate, it cannot be digested so it has no effect on your blood sugar levels. Whole fruit is generally going to contain less carbs than the juice made from it.
6. Opt for Almond or Soy Milk
Another carb you may have heard about is a type of sugar present in milk called lactose.
Having a glass of milk or milk with breakfast cereal in the morning can contain 12 – 15 grams of carbs.
Adding a little milk with your coffee or tea may be OK but if you want to cut milk out of your diet, go for one of the healthier options such as almond, coconut or soy milk. These milk alternatives are usually fortified with Vitamin D, calcium and other nutrients.
Substituting whole milk for one of these healthy alternatives is yet another way to cut carbs from your diet.
7. Try Low Carb Snacks
You are probably aware that grabbing the potato chips, a do-nut or some pretzels when you’re having cravings between meals is probably going to have a negative effect on your ability to burn fat.
This is because these snacks are high in carbs and you’re going to feel guilty for it.
Low carb snacks such as nuts, can be a great way to eat something in between meals without spiking your blood sugar levels. You can keep burning fat by keeping your insulin response down. Nuts also contain protein, so they’re a very satisfying way to snack between meals.
There are lots of ways to enjoy foods without filling up on carb-heavy meals.
Try these 7 tips to reduce carbs in your diet and get your body to burn more fat for its energy needs.