Are you a little iffy on exactly what that means? After all, aren’t some carbs healthy?
The truth is there are good carbs and bad carbs. Let’s identify the bad carbs and look at 5 tips ways to cut carbs and lose weight.
Weight loss is one benefit of cutting out simple carbs. Other benefits include:
- You could have more energy;
- Your head could feel clearer, especially in the afternoon;
- You could sleep better;
- You could wake up more easily in the morning;
- You could lose your bloat;
What, exactly, is a carbohydrate?
Carbohydrates are a source of fuel for your body in the form of glucose or sugar. There are two types of carbohydrates — simple and complex. Simple carbohydrates are sugars, such as the ones found in candy, fruits and baked goods. Complex carbohydrates are starches found in beans, nuts, vegetables and whole grains. When referring to food, the term carbohydrate often means any food that is rich in the complex carbohydrate starch (like cereals, pasta, and bread) or simple carbohydrates, like sugar (found in desserts, candy, soda).
Which carbs are useless?
The simple carbohydrates in baked goods, candy, drinks, white pasta, cereal, pretzels, crackers, jams, etc. are useless and they create body clutter (FAT)! They give us a good jolt of sugar and then drag us down but leave us craving more. The sugar they provide eventually causes heart disease and added weight. Who needs that?
Lose the simple carbs and win with more energy! These simple tips can help you get started!
1. Prepare for Success First, get rid of or at least identify the problem. Processed items like crackers, pretzels, cookies, cakes, white bread, white pasta, sugar, soda, etc. Prepare by purchasing foods to eat more of so you can crowd out the foods you want to eat less of (or not eat at all). Here is a sample list:
- Ezekiel sprouted bread
- Canned black beans, pinto beans, kidney beans
- Coconut oil, olive oil
- 2% Greek yogurt
- Lots of colorful veggies like baby spinach, broccoli, cauliflower, squash, green beans, asparagus, onions, carrots, cucumbers, kale, etc. The more veggies, the better.
- Eggs and other protein.
- Unsalted nuts like walnuts, cashews, almonds
- Unsalted sunflower seeds, chia seeds
- Low glycemic fruits like blueberries, strawberries, raspberries, blackberries, cherries, peaches, grapefruit, apricots
- String cheese
- Nut butters
- Fresh salsa
- 2% cottage cheese
2. Drink water
In other words, don’t drink sweetened beverages. Squeeze lemon into your water for an even bigger health boost.
3. Eat the Whole Egg
Skip the cereal in the morning and have some important protein. Cook an egg or two in the morning or grab a hard boiled egg on your way out the door. Eggs are almost the perfect food and they are full of almost every important nutrient. Don’t be afraid of the yolk. Eggs have cholesterol but usually they don’t effect our cholesterol.
4. Cook Quinoa
Quinoa is a gluten free, carb free grain that also contains protein. Cook a cup of Quinoa with water and you can store it in the fridge and use it as you would rice. Adding quinoa to a meal increases nutrition as well as helping you to feel full. Roast a pan of veggies to store in the fridge and you have the perfect lunch. Instead of a sandwich, spoon some quinoa in a bowl and top with roasted veggies. Top with an avocado for a little good fat. Splash some balsamic vinegar on top, salsa, hummus, tahini and lemon, whatever you like. This will fill you up as much or more than that sandwich!
5. Plan Snacks
Don’t rely on a machine for a snack break. Plan and prepare your snack to take with you if you need to. I think a handful of unsalted nuts is a great snack. Get over the “fat” thing. Don’t look at the calories or worry about the serving size. Just grab a big handful. Walnuts, pistachios, almonds, sunflower seeds (technically they aren’t nuts but go with it). Pack them in a snack sized bag and take them with you.
Other snacks might include celery with hummus or nut butter, 2% cottage cheese with berries, string cheese.
Tip: Stay away from the 100 calorie packaged snacks. The idea isn’t to count calories it is to banish simple carbohydrates. Don’t eat pretzels or crackers no matter the calorie count.
What are your tips on cutting carbohydrates to lose weight?