Low carb diets have been shown in studies to aid weight loss and have significant health benefits in some cases. This is especially true when it comes to simple carbohydrates, which originate from highly processed foods and don’t supply any additional nutrients. Here are some ways to cut down carbs from your routine.
- Use sugar alternatives
While many individuals prefer sugar in their coffee or tea, it can add a lot of carbs to their diet. Honey is a more natural sweetener, but it’s still sugar. Hence, it will not be a great help. If you want to keep your sweetened coffee, there are a variety of sugar substitutes that are either low in sugar or sugar-free such as stevia, erythritol and xylitol. These sugars have shown potential results across the globe.
- Check carb content when ordering at restaurants/cafes
Even if you order meat or fish without breading or gravy, you usually get potatoes, rice, pasta, or bread on the side. Depending on the serving size, which is often big and according to sources these starches can contribute 30 or more grams of carbs to your meal. Make sure you double check the menu and also consider ordering a salad.
- Substitute alternative flours for white flour
Many baked items, such as breads, muffins, and cookies, are made with white flour, which is also used to coat most fried dishes. White flour is a refined grain, which means it has had many of its nutrients and fibre removed. As there is less fibre, it digests more quickly, which can make insulin rises in those with type 2 diabetes. If you’re craving baked goods, try substituting whole grain flour for white flour, as it contains more fibre and has a better nutritional profile.
- Have starch free vegetables
Vegetables are a good source of fibre and nutrients and helps a lot when you plan on losing weight. Broccoli, carrots, mushrooms, and tomatoes are among the non-starchy vegetables.
- Maximize your protein intake
Protein gives you a feeling of being full for extended periods of time. Therefore, it may also assist you in eating fewer calories throughout the day. You may also obtain the added benefit of weight loss by emphasizing meals that are higher in protein.
- Track your carbs
Make sure you know the amount of carbs taken by you everyday.