Ways To Reduce Carbohydrate Intake Quickly

Today it is known that, in general, fats are good for health . The big villain for cardiovascular disease, diabetes, and being overweight is actually excess carbohydrates .

The fact is that our current diet is very carbohydrate-based. Today we consume a large amount of pasta, bread, flour and processed foods full of carbohydrates, such as cookies. Carbohydrates provide energy, but it is short-term energy, causing the body to need to eat again every so often, overloading the pancreas and creating a number of problems.

Therefore , the intention should not be to eliminate carbohydrates completely, but to reduce the amount. The important thing is to maintain a balance between fats, proteins and carbohydrates, without excess in any of these macronutrients. This balance is essential for the proper functioning of the body.

Another factor to take into account is the individuality of each one. To stay healthy, everyone must know their own body and not follow the “fad” diet. So for some people, sacrificing to radically cut this food group may be unnecessary. While others may really need to reduce their intake. It’s hard to say what’s right for everyone, because everyone has different energy needs and is better suited to certain foods.

One thing is valid for everyone: you must be very careful with the quality of what you eat . We cannot forget that carbohydrates are sources of energy for the body and, to a greater or lesser extent, nourish our body.

Tips to reduce your carbohydrate intake

1. Eliminate sugary drinks : They are rich in sugar, which is linked to an increased risk of insulin resistance, type 2 diabetes and obesity when consumed in excess. By cutting out sodas and juices, you also reduce your carbohydrate intake.
2. Reduce the amount of bread : Bread is a staple in many diets. Unfortunately, it is also quite high in carbohydrates and generally low in fiber and nutritional value. One of the many bread replacement ideas is to make a super nutritious cocoa and avocado shake .
3. Be careful with the consumption of fruit juices : Unlike whole fruit, fruit juice contains little or no fiber, and even being natural, it is full of concentrated fruit sugar. Although fruit juice provides vitamins, take care of excess juice . Better alternatives are plain water or teas .
4. Add more nuts to your diet : Nuts are healthy, as they contain beneficial fats, protein, and are low in carbohydrates. In addition, they are excellent to satisfy hunger.
5. Eat more eggs : Eggs are a super food , easy to prepare and ideal for those who want to reduce carbohydrates. Each egg contains less than 1 gram of carbohydrates. Eggs are also a great source of high-quality protein, which can help you feel full for hours and eat fewer calories throughout the day. Furthermore, eggs are extremely versatile and can be prepared in a variety of ways.
6. Use other types of flour : Wheat flour is a high carbohydrate ingredient and is used in most baked goods, including breads, cakes, and cookies. Fortunately, there are other types of flour that have a lower glycemic index, such as: nut flour ( chestnuts, walnuts, almonds and Brazil nuts), coconut , banana and grape seed.
7. Replace cow’s milk with other types : In addition to the fact that cow’s milk is not as beneficial for health as previously thought, it is also quite high in carbohydrates, since it contains lactose (a type of sugar). To substitute cow’s milk, try plant-based milks like coconut, almond, sesame or flax milk. In addition to being more nutritious and healthy options, these types of milk have a very low level of carbohydrates.
8. Watch out for starch: Include more vegetables and limit your intake of cooked potatoes, corn, rice, and other starchy foods. Replace them with other root vegetables, which contain fewer carbohydrates, and increase the amount of dark green vegetables you eat at each meal, as they tend to have little or no carbohydrates, providing the benefit of many nutrients.
9. Increase the consumption of good fats : Fats provide energy and help satisfy hunger, so you need less carbohydrates. Add avocado , coconut , almonds, walnuts , butter , olive oil, and egg yolk.
10. Add more protein to your diet : Red meat has very little in terms of carbohydrates and provides a lot of protein. Fish and poultry are also good options that provide nutrients and satisfy hunger, thus eliminating the craving for carbohydrates. Another interesting option is whey protein .

The transition to a healthy low-carb lifestyle can be relatively easy if you have the right information and tools. So if you really want to cut down on your carb intake, keep these tips in mind!