Decrease Your Carb Intake With These Tips
By Rachel Carver
Completely eliminating carbs you love will most likely leave you feeling frustrated and unsatisfied. In fact, research proves that a more moderate approach will help you achieve your health and weight loss goals.
Cutting out carbs might drop pounds in the short-term but the weight can easily return. With portion control, you can still enjoy healthy carbs such as whole grains, starchy vegetables, and fruit.
Carb reduction can decrease water weight and calorie intake. Foods such as pizza, bagels, and cookies are usually higher in carbohydrates. Controlling how many carbs you consume will make you less likely to eat calorie-dense foods, which could lead to a calorie deficit. This is an important part of successful weight loss.
Here are some ways to cut carbs and stay satisfied with your food.
Eat Fewer Whole Grains
Sweet potatoes, brown rice, and quinoa give you fiber and energy. They can also keep you full. However, the key is to control your portion sizes. Try to limit yourself to a half cup of these grains. A half cup of quinoa contains 20 grams of carbs. Smaller portions will keep you satisfied while eating fewer carbs.
Use Cauliflower Rice
You can usually find cauliflower rice in the frozen vegetable section of your grocery store. Cook it in some olive oil, or substitute it for rice in one of your favorite recipes. A mix of veggies and lean protein gives you a healthy and flavorful meal.
Choose Spaghetti Squash
Sometimes, a yummy pasta dish can be very satisfying. Instead of missing your favorite dish, use spaghetti squash instead of regular pasta. One cup gives you 10 carbs, only a quarter of the amount found in traditional noodles. Add mushrooms, onions, or tomatoes for a dish full of fiber.
Experiment With Flours
You don't have to lament about never enjoying a cookie again. Cookies baked with coconut flour can be very tasty. Almond and coconut flour can easily be used instead of regular flour. This allows you to still bake your favorite banana bread or muffins.
Many breakfast cereals give you high amounts of refined carbs. One cup of cooked oats contains 27 grams of carbs. Conversely, Cinnamon Toast Crunch has 37 grams per serving.
Because oatmeal is low on the glycemic index, it will help your blood sugar stay level throughout the day. Processed cereal is full of added sugar, which will spike your blood sugar and leave you feeling hungry very quickly.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Aventura, Fla.