6 tricks to reduce carbohydrates in the diet
To lose weight in a healthy way it is convenient to reduce the consumption of carbohydrates. However, this can become a challenge, since Many foods present in the regular diet usually contain them. Therefore, today we bring you some tricks that help you reduce carbohydrates in the diet.
The intake of carbohydrates is a part of the nutrition that affects tremendously in the rest of health. Of an adequate consumption of these factors depend on our energy, our weight and even our blood sugar levels.
What are carbohydrates?
Carbohydrates are macronutrients of high consumption in homes and have as their main function bring all the necessary energy to the body immediately for the resolution of daily physical tasks. They are very easy to find in everyday foods such as bread, pasta or fruit.
When exercising vigorously, the body uses carbohydrates to function. They are the first source of energy in the diet and are considered the basis of the food pyramid.
Read also: What is the role of carbohydrates in the diet
6 Tricks that help you reduce carbohydrates
1. Replace wheat flour with low carb flours
Everyone knows that the baking wheat flour that we usually buy is high in carbohydrates. What not everyone knows is that there are alternatives low carbohydrate flours, which are equally versatile for cooking and much healthier.
Some of the substitutes for traditional wheat flour are made with coconut or walnut. It is estimated that each 100 g of walnut flour contains less than 11 carbohydrates. If it were coconut flour, we would talk about less than 21 g of carbohydrates, so you can get an idea of how positive it can be to use this type of flours to lose weight.
2. Ask for garnish of vegetables if we eat outside the house
A garnish with vegetables can help reduce carbohydrate consumption without eliminating them altogether. In addition, it is a low calorie alternative, rich in nutrients.
Most restaurants often have varied options of vegetable garnishes on their menus. Depending on the dish you order, It is common to be offered to accompany it with bread, potatoes, pasta, rice or vegetables. Making a good decision in this regard is very important to cut carbohydrates to your diet.
- Choosing vegetables as a garnish can provide fiber and almost no carbohydrates to your food.
3. Breakfast eggs and other low carb foods
Even apparently healthy breakfasts usually have carbohydrates. At the time of decide a low carb breakfast, Eggs are an unbeatable option; each contains less than 1 g of carbohydrates, not to mention that it represents a source of healthy protein, able to keep you full for hours.
The ideal is to learn how to prepare eggs in a healthy way. To pass them by little olive oil or to serve them cooked and accompanied by vegetables to the steam, they are only some of the multiple forms in which they can be prepared.
4. Avoid the consumption of sugary drinks
The juices and sugary soft drinks that they distribute in the market they do not provide significant nutritional value and, instead, they contribute a large number of unnecessary calories.
When ingested there is an anxiety reaction in the body that almost always leads to more simple carbohydrate sources. On the other hand, its high sugar content affects metabolic functioning, and, among other things, causes:
- Increase in insulin resistance.
- Tendency to develop type 2 diabetes.
- Risk of overweight and obesity.
5. Try other types of bread other than white
There are many ingredients that replace the refined flours to enjoy a healthier and low carb bread.
Bread, so common in the daily diet of so many countries, is unfortunately one of the foods with more carbohydrates that exist. The white bread, in addition, is one of the worst options when it comes to eating this food for its low fiber intake and the excess carbohydrates it provides.
The best we can do is look for other, healthier sources of grains other than wheat, such as certain vegetables, seeds, nuts or healthier versions of bread like buckwheat bread.
It may interest you: 5 foods with low carbohydrate content
6. Replace cow's milk
Milk is nutritious, but not recommended if we want to start a low-carbohydrate diet. It is estimated that for every 240 ml of traditional cow's milk the body absorbs between 12 and 13 grams of carbohydrates, so looking for substitutes for traditional milk is very advisable.
Between the substitutes for cow's milk They are coconut milk, almond or walnut. Most of these products do not contribute more than 2 grams of carbohydrates per service, which represents a significant reduction in the long term.
Reducing the carbohydrates in our diet does not have to be a dramatic and unpleasant event. The little tips we have given here should help make this transition in a simple and healthy way. Finally, it is worth remembering that what we are trying to do here is to reduce, not permanently eliminate carbohydrates.