Advertising
Advertising

6 Tips to Help You Lower Your Carb Intake

6 Tips to Help You Lower Your Carb Intake

Almost all of us want to try to slim down every once in awhile, but often finding the right balance to shed a few pounds can be difficult. One way that you can shed those extra pounds is by cutting your daily intake of carbohydrates.

1. Understand how carbohydrates work.

Carbohydrates are one of the three main macronutrients in the human diet, with fat and protein being the other two. Carbohydrates are essential to a number of functions in the body, including growth and your body’s metabolism. Carbohydrates are most often found in starchy foods such as breads, pastas and rice, but they can also be found in fruits and vegetables as well.

2. Know the difference between complex and simple carbohydrates.

You may have noticed these labels on some of the food you buy, but what do they really mean? Simple carbohydrates are made from refined grains. During the refining process, much of what makes them good for you is simply stripped away. You can often find these in your white breads or any heavily processed foods. Studies have shown that eating too much of these types of carbohydrates can lead to weight gain and other health problems such as diabetes and even cardiovascular conditions.

Advertising

Complex carbohydrates, on the other hand, have not been through the refining process. This means that they retain much of the fiber and other nutrients that your body really needs. These are commonly found in whole grains. Studies have shown that eating a low carb diet that is rich in complex carbohydrates will help you lose weight and improve your health.

If you want to follow a low carb diet, you should eliminate as many of the simple carbohydrates as you can from your diet while at the same time including more complex carbohydrates in your diet.

3. Find out if a low carb diet is right for you.

Low carb diets were all the rage several years ago, with many people choosing to eat more protein and eliminating carbohydrates almost completely from their diets. But is this right for you? The answer depends largely on your lifestyle

Advertising

You see, your body takes the carbohydrates you ingest and turns them into glucose, otherwise known as sugar. It takes this sugar and then uses it as fuel to provide you with the energy you need each day. If you are active, enough all this fuel will be burned and you won’t store any for later. However, if you are not, your body takes this sugar and stores it as fat in your body causing you to gain weight. Reducing your intake of carbohydrates based on your activity level is the perfect way to keep your weight in check while also making sure your body still gets the fuel it needs every day.

4. Don’t eliminate carbohydrates all-together.

Carbohydrates, especially complex carbohydrates, provides several things that your body needs every day. These include starch, which is an easily-converted form of energy for your body; fiber, which aids in the digestion process; and other vitamins and minerals you need each day in order to maintain proper health.

What this means is you shouldn’t try to completely eliminate all carbohydrates from your diet. If you do, you will be denying your body many of the nutrients that it needs in order to maintain proper health. Just be sure when you do eat carbs that you choose whole grains and other sources of complex carbohydrates so you get the proper nutrition you need and not just the wasted calories and sugar that are found in simple carbohydrates.

Advertising

5. Avoid these foods.

When planning your low carb diet, most diets recommend limiting your carb intake to 50 to 150 grams per day. There are many foods that are loaded with simple carbohydrates that you should avoid if you are trying to eat a low carb diet. A few examples of foods you should avoid are:

  • White bread
  • White rice
  • Pizza crust
  • Muffins
  • Biscuits
  • Pancakes
  • Hot dog and hamburger buns

6. Eat these foods.

Even if you are choosing a low carb diet, there are many foods that are perfectly okay for you to eat that are rich in complex carbohydrates. These include:

  • Beans
  • Whole Wheat Bread
  • Brown rice
  • Oats and other whole grains

Conclusion

Eating a diet that is low in carbs has been shown to improve your health and will help you lose weight over and over again. However, that doesn’t mean you have to eliminate carbs altogether. Instead, eat lower amounts of carbs and when you do eat carbs, choose the right ones. Avoid simple carbs that provide your body with almost no nutritional benefits and replace them with complex carbohydrates that are rich in whole grains. This will give your body both the fuel and nutrients it needs for you to live a much healthier life.

Advertising

Featured photo credit: Hot Dogs by Thomas Abbs via Flickr via flickr.com

More by this author

Brian Wu

Health Writer, Author

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Trending in Food and Drink

1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 4 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 5 25 Ideas for Delicious and Healthy Lunches You Can Take to Work

Read Next

Advertising
Advertising

Last Updated on November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

Advertising

2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

Advertising

6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

Advertising

9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

Advertising

Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

Read Next