How to lower carb intake
Following a low-carb diet plan? Try these tips to eat fewer carbohydrates and rev up your metabolism on your way to better health.
Low-carbohydrate products are everywhere, it seems. Check any grocery store aisle or drug store shelf and you are likely to find items that claim to contain lower amounts of carbohydrates or to promote less carb metabolism.
If you believe that eating fewer carbohydrates is a good idea to help you lose weight or get healthier, check with your doctor. With his or her permission, here are some ideas for restricting your carb intake:
1. Serve more fruits for breakfast. Instead of daily cereal, toast, or muffins, stock your refrigerator and cupboard with low-carb fruits. You can get a carbohydrate counter from many weight loss programs or health food stores. Use one to check the number of carbohydrates in your favorite fruits. For example, you may be able to have a sliced apple, half a glass of orange juice, and a scrambled egg for breakfast with relatively few carbohydrates.
2. Add veggies to your lunches. At lunchtime avoid sandwiches and pasta. Instead, stock your lunchbox or order a restaurant meal focusing on veggies. A chef salad with eggs and all kinds of fresh, raw vegetables is delicious and healthy. Ask for a low-carb dressing, such as raspberry vinaigrette, for a tasty topping. A few croutons (five or six) probably won't hurt, so indulge a little. If you must have a sandwich or other type of bread-related item, keep it small and supplement it with fresh sliced vegetables like tomato wedges, carrot sticks, and cucumber slices.
3. Feast on protein for dinner. Grilled fish, steak, or chicken, baked lamb, pork, or roast, and broiled cutlet, kebab, or fillets will become tasty centerpieces to a low-carb meal. Sautéed carrot medallions with half of a small baked potato can fill you up, not out. Tuna or crab meat salad make another variation on the protein theme. Avoid rich gravies or creamy sauces that add calories and carbs.
4. Check your snacks. Instead of cookies, cake, or pie, reach for a small bowl of popcorn, a few cheese wedges, or a hard boiled egg to snack on. Read the labels on packages and containers to see how many carbohydrates are in a product before buying or eating it. If you must indulge, eat a small portion of the forbidden food, and remind yourself that non-carbs are also delicious for next time. Stock your kitchen with healthy low-carb foods while cleaning out the soda pop and processed sweets that do more harm than good.
5. Budget needed carbs. Milk products, healthy fats and oils, and occasional cravings should not be restricted from your diet. Milk provides calcium, an important mineral, while fats and oils are a valuable part of the healthy food pyramid endorsed by many medical groups. Finally, Saying "no" to cravings may lead to a binge during which you will eat twice as many carbs than you would if you have carefully controlled menu selections and portion size.
Carbohydrates in food need not be completely avoided. Learn how to reduce the amount of carbs that you eat each day and start limiting the processed carbs that have little nutritional value.
