Watching the levels of carbohydrates you consume can improve your general wellbeing. Consumption of low carb diets can help deal with diabetes and aid in shedding off some undesired weight. Below are some ways you can reduce the amount of carbohydrates you consume:
Reducing sugar sweetened drinks
All sugar sweetened beverages are bad for the health. However, most people love these beverage drinks. They contain high amounts of sugar that can trigger insulin resistance in the body. Added sugar is also linked with obesity and contraction of type 2 diabetes. Sugar sweetened drinks also contain carbs. Reducing your sugar sweetened drinks can reduce the levels of carbohydrates you consume. Try and substitute your favorite sugar sweetened beverage with fresh juice. Alternatively, you can add iced tea, lime or lemon juice on your beverage drink. You should also limit the amounts of time you consume your beverage drink.
Bread is one of the diets included in breakfast. Sadly, it contains low amounts of fiber and high carbohydrate levels. White bread contains high amounts of carbohydrates because of the refined grains. This has a negative impact on your weight and health at large. Despite their nutrients, white bread contains high carbohydrates levels. Try and substitute bread with other nutritious foods with low amounts of carbohydrates. These meals can be seeds, nuts or vegetables. Some people find it difficult and challenging to completely avoid bread. In such instances, control the amounts of time you consume bread.
Avoid flavored Fruit juice
There are two types of fruit juice you can consume. It can be either fresh or flavored juice. A lot of people buy flavored and processed juice. Flavored juice contains high amounts of sugar and almost no fiber. They also contain high amounts of carbohydrates. High consumption of flavored fruit juice for a long time has been linked with obesity and health complications. Check out the ingredients used in any flavored fruit juice. You should also consider blending your own fresh juice. You can also flavor you drinking water by adding some lemon or orange. You should also limit the amounts of time you consume any flavored fresh juice.
Go for Low-Carb Snacks
Majority of snacks contain high amounts of carbohydrates. French fries, crackers and pretzels are some common snacks. However, snacks are not satisfying in nature. You can consume them throughout the day in small bits. Snacks with high amounts of carbohydrates can affect your general wellbeing. Consider low-carb snacks with high amounts of protein. Low- carb snacks can help tame uncontrolled hunger urges. Here are some low- carb snacks you should consider peanuts, almonds, cheese, macadamia nuts, walnuts, pecans and hazelnuts.
Consider eggs for breakfast
High amounts of breakfast meals contain high amounts of carbohydrates. This ranges from granola cereal and white bread. Anyone trying to reduce their carbohydrate intake should consider eggs. Eggs can significantly help you reduce the amount of carbohydrates you consume. Eggs contain low amounts of carbohydrates and high amounts of protein. Protein can make you full most part of the day. This reduces the amounts of calories and carbohydrates you consume per day. Furthermore, eggs can be prepared in numerous ways including boiling and frying. Check out a couple of recipes you can prepare with eggs.
Substitute sugar with sweeteners
The use of sugar on beverages and sweeten foods isn’t recommended. It is considered unhealthy especially for those trying to reduce their carbohydrate intake. Sugar contains a high percentage of carbohydrates. A lot of people think using honey instead of sugar is healthy. In fact, honey contains high amounts of carbohydrates. There are a couple of sugar free sweeteners you can use that are low in carbohydrates and are beneficial for the body. Here are some of these sweeteners:
- Stevia is derived from stevia plant. It has for a long time been linked with increased insulin sensitivity and in moderation of blood sugar levels.
- Erythritol tastes like sugar but doesn’t pose traits of sugar. It is characterized as a sugar alcohol. It prevents cavities and helps keep blood sugar intact.
- Xylitol is another sweetener you can use instead of sugar. It helps prevent obesity, food decay and insulin resistance.
Consume plenty of Vegetables
Consumption of low carbohydrates can be challenging if you don’t know where to start. You must efficiently plan your diet or you won’t attain your goals of reducing the amounts of carbohydrates you consume. A lot of meals you contain high amounts of carbohydrates. Some meals are almost impossible to avoid. In such instances, consider including low carb vegetables on your diet. Vegetables contain small amounts of carbohydrates and can help you attain your goals.
Consider low carb flour over wheat flour
Wheat flour is the commonly used flour. It is actually used of most baked meals such as cookies, muffins and breads. Plenty of ingredients used on wheat flour contain high amounts of carbohydrates. Consider replacing wheat flour with low carb flour. There are different kinds of low carb flours you can purchase to replace wheat flour. Most of low carb flours contain coconuts and nuts. Furthermore, low carb flours deliver quality baked meals.
Use coconut or almond milk instead of common milk
People love milk because it is highly nutritious. However, it is not a good choice if you want to reduce the amounts of carbohydrates you consume. Milk contains high amounts of lactose. There is no harm in consuming small amounts of milk. However, those who drink plenty of milk are likely to encounter plenty of problems. There are a couple of milk substitutes that contain low amounts of carb you can consider. Almond and coconut milk are the most popular. Read the ingredients before consuming any low carb milk.
Focus on Non starchy vegetables
Vegetables contain high amounts of nutrients. This is the reason people include them in their diet. They help the body in numerous ways. Those who want to keep their carbohydrate consumption rate low should consume non starchy vegetables. Plenty of vegetables like legumes and root vegetables contain high amounts of carbohydrates. There are a couple of non starchy vegetables you can consume to limit the amount of carbs you consume. Look for various ways you can prepare these non starchy vegetables to make your diet fun to eat.
Go for dairy with low Carbs
Dairy products are both healthy and delicious. They contain a wide range of nutrients such as magnesium and calcium, among others. Dairy products also contain conjugated linoleic acid that controls fat loss in the body. However, there are some dairy products that are not recommended for people on low carb diet. Pudding, frozen yogurt and fruit flavored yogurt are perfect examples of dairy products that are not recommended for those who want to cut down their carbohydrate consumption rate.
Consume meals with High protein amounts
It has been practically proven that consuming meals with high amounts of protein makes it easy to reduce the amounts of carbohydrates you consume. Above all; consuming high amounts of protein can help deal with weight loss. High amounts of protein retain food in the stomach for a longer period. This reduces hunger and in fighting uncontrolled cravings. A combination of both low carb meals and high protein meals is recommended for those who want to reduce their carbohydrate intake in the body. Cheese, nuts, eggs, meat, fish and poultry are examples of meals with high amounts of protein.
Focus on meals with healthy fat
Do you want to reduce the amounts of carbs you consume? If yes, you should consider substituting it with healthy fat. Go for fat that are both good for the body and present numerous health benefits. Extra virgin oil and coconut oil are the most recommended options. Coconut oil contains high amounts of saturated fat. It increases the level of good fat in the body. It also reduces the levels of belly fat. Additionally, healthy fat also reduces the appetite of a person. The benefits are irresistible.
Read food labels before consuming any product
Are you so much into packaged meals? If yes, you must carefully read all labels before consuming the meal. This helps determine the levels of carbohydrates contained on the meal at hand. Don’t consume any meal with high amounts of carbohydrates. This might affect your low carb diet. Therefore, go for products whose carbohydrate levels go hand in hand with your carbohydrate intake goals.
Track down the carb you consume
Consider using a nutrition tracker to track down the amount of carbohydrates you consume. There are also online applications you can use in your quest. These applications calculate your needs based on your goals, age and weight. This is the simplest ways of finding out the amount of carbohydrates you consume. You simply need to keep your facts right on the kinds of meals you consume.
Having the right information and tools can make it simple and easy for you when adopting the low carbohydrates diet. Simply structure your diet depending on the goals you intend on attaining in the long run.