Tips To Cut Carbs Out Of Your Diet Completely
Starting a new diet comes with its own challenges and difficulties for everyone. Some people have no idea how to start a low carb diet while some people just need a push to get started and can stay motivated to see the results. Your experience with starting on a low carb diet will be unique.
You will start to see and feel the changes in your body once you hit the proper carb level of your body. Sticking long term with the diet plan is the way to reach your goal. People generally start cutting out carbs to lose weight. Here we have carb-cutting tips explaining in detail how to cut carbs from your diet and also stay motivated to reach your goals.
- Staying Hydrated- hydration is very important for your body. When you exercise and workout even mild dehydration can affect your gut health and skin. Low carb diet can cause constipation therefore it Is necessary that your water intake is sufficient. Avoid consuming sugary beverages like an energy drink and soda if you are trying to cut on carbs.
- Add more veggies in your diet- stock up on nonstarchy vegetables when you start with a low carb diet. Sprouts, green vegetables, avocado, cauliflower, and mushrooms are low carb vegetables. Vegetables like corn and potato are high in starch and therefore should be consumed in low quantity.
- Eat more fat (good fats)- diet is not usually synonymous with eating more fat. When you reduce your carb intake you will need to make for your calorie and nutritional intake from elsewhere. Healthy fats have much more nutritional value. Your body needs enough healthy fats for the proper functioning of the body. Avoid bad fats. Consume olive oil, fatty fish, flaxseed, and avocado, these contain healthy fats.
- Meet your protein needs- don’t forget about your protein intake while you are adjusting to fat and carb intake. Protein-rich foods keep you full for a longer time and have many health benefits. There are many sources of protein that are rich in antioxidants, amino acids, and other essential nutrients such as eggs, nuts, and seeds, gree yogurt, legumes, lentils, beans, tofu, soy protein, lean meats, tempeh, chicken and fish. Protein needs vary from person to person. If you get more activity that will need more protein to maintain muscle mass.
- Careful about hidden sugars- it is generally easy to watch out some carb-rich food but you have to those food that has hidden sugar value. Added sugar can also be found in salad dressing it not only in sweet foods. The hidden sugar content in food will throw you off of your diet and instead of weight loss, you will end up gaining weight. You may easily skip the sugar content because they are labeled under several different names like xylose, maltodextrin, cane crystals, fructose, dextrose, and malt syrup.
- Choose low carb snacks- carbs can be found in crackers, pretzels, and chips. These food are neither healthy nor fulfilling. Consume low-carb and protein-rich snacks are the best way to curb hunger between meals.
Some healthy snack options are:
- Almonds: 6 grams carbs, 3 of which are fiber.
- Macadamia nuts: 4 grams carbs, 2 of which are fiber.
- Peanuts: 6 grams carbs, 2 of which are fiber.
- Walnuts: 4 grams carbs, 2 of which are fiber.
- Hazelnuts: 5 grams carbs, 3 of which are fiber.
- Cheese: Less than 1 gram of carbs.
- Pecans: 4 grams carbs, 3 of which are fiber.
- Choose low carb alternatives- swapping and finding substitutes for high carb foods is the simplest way to keep a check on your diet. Keep your fridge stocked with low carb food and ingredients. Start your day with low carb, high fiber cereal breakfast. Sweat the white bread in your sandwich with lettuce or low carb wrap. Stop hitting vending machines instead of reach for fresh fruits. Snack on nuts instead of popcorn and candies when watching a movie.
- Low carb Substitute for wheat flour- wheat flour has very high carb content is used in most baked items like muffins, cookies, bread. Wheat flour has 61 grams of carbs per 100 grams. Swap it with coconut and nut flour which are easily available at grocery stores and online shops. Almond and coconut flour can be used for baking muffins, pancakes, and other similar soft bake food. You can also use it to cover food before sauteing.
- Almond/ Coconut Milk instead of Milk- milk is very high in carb because it contains lactose a type of sugar. A glass full of low-fat milk contains 13 grams of carbs. If you add only a splash of milk in your coffee or tea then it’s fine. Avoid consuming one full glass of milk. Coconut milk and almond milk are great substitutes for milk. There are many other nut milk options to substitute for milk. Calcium, Vitamin D and other essential minerals can be added to improve the nutritional value.
- Counting net carbs- adults require between 22 grams-34 grams of fiber intake every day. When you are on a low-carb diet you should not exceed carb intake 20 grams a day.
Things to cut out of your diet:-
This is a list of high carb food that you should exclude from your diet:-
- Sugar- soft drinks, candies, chocolates, sports drinks. Buns, cakes, ice cream, pastries, breakfast cereal all include added sugar, hence avoid them.
- Starch- wheat products, refined cereal grains even if labeled as gluten-free all contain starch. Cut buns, bread, porridge, crackers, pasta, muesli out of your diet. Sweet potatoes, potato chips, fries, popcorn. Rice or any corn products should also be avoided.
- Lentils and Beans- these are high in carbs hence are not good to include in a low carb diet.
- Beer- beer is made from hops and fermented grains, it basically breads in liquid form. Avoid beer consumption even if it is marked low on the carb.
- Certain Fruits- blueberries, strawberries, and raspberries can be consumed in small amounts. While other fruits are very high on sugar and can slow down the weight loss process.