Thanks to the popularity of low-carb diets, many of us are now watching the amount of carbohydrates we eat. But not all carbs are created equal. “Bad” carbs include white flour, refined sugar and white rice. Why are refined carbs a problem? Easy: they are digested so quickly that they cause blood sugar surges, leading to weight gain and other serious health troubles.
Adjustments to your carb intake can be extremely effective and cutting back on carbohydrates doesn’t have to be painful. Try these seven simple steps to enjoy your carbs in moderation.
1. Commit to cutting out heavy starchy food such as bread, fufu and garri.
Obvious, but incredibly effective when it comes to losing weight. Bread even most mass-market whole wheat varieties are packed with carbohydrates and refined sugars, so if you’re looking to slim down by cutting carbs, commit to cutting it out. This means abstaining from too much bread. Yes we Africans love bread so much and eats it everyday, however the less we eat, the better for us.
The good news is that with a few simple swaps, you’ll notice that eliminating bread, fufu and garri will keep you fuller longer. You can also apply smaller portions and make sure you have more of the vegetable soup instead.
Breakfast can be a little more difficult, so try and pre-plan as best you can by making protein-heavy foods like hard-boiled eggs the night before, low-carb shakes, or, in a pinch, grabbing a Fage 0% yogurt or porridge.
2. Swap some fruit for veggies.
We’re not saying fruit isn’t good you, it is. But there are also lots of natural sugars present, so if you’re really trying to cut back on your carb intake, replace fruits like bananas, apples, grapes, and pears with sliced cucumber, crunchy celery, or raw peppers (not the hot ones).
3. But know not all veggies are low in carbs.
Certain vegetables should be avoided if you’re looking to go low-carb. Examples include starchy or sweet-tasting veggies like peas, corn, carrots, and sweet potatoes.
4. Mind your condiments.
You might not realize it, but common condiments such as ketchup and barbecue sauce have a fair amount of carbs thanks to their sugar content. (there’s around 7 grams in a mere tablespoon of barbecue sauce.) Instead, start doctoring up your food with things that add amazing flavor and are also super-low in carbs like mustard, tons of fresh spices, flavored vinegar, or fresh lemon juice and pepper.
5. Watch what you drink.
We probably don’t need to tell you that most drinks are packed with carbs and sugars, so it’s best to take it easy while you’re trying to slim down. If a cocktail or two is necessary during the weekend, stick to small amounts of clear alcohol like beer and add plain club soda and a squeeze of lemon or some fresh cucumber.
It’s also key to stay away from sugar-packed non-alcoholic drinks like sports beverages, lemonade, iced tea, and of course fuzzy drinks such as Fanta, Coke, Spirit etc. Drink as much water as you can, even add a slice of lemon or cucumber if you find it boring.
6. Commit to saying no to dessert and sugary snacks.
Not that we all don’t indulge now and again, but the fact remains that sugar is really, really bad for us. In order to do an effective carb cleanse, abstaining from desserts and sugary snacks is key. If you’re looking for something sweet after dinner, try a hot cup of tea or a glass of iced green tea with a splash of milk, it’ll quell any cravings.
7. Ask for things to be prepared your way.
If you’re out to dinner, don’t be afraid to ask your waiter or waitress to prepare foods exactly how you want them. For example, ask them to double up on veggies instead of potatoes, to prepare that fish without the breadcrumbs, or to place the sauce on the side. If you’re proactive, you’ll find eating out isn’t as difficult as you’d think it is while watching your carb intake.
So there you have it. Since our work life might not allow must of us to exercise the way we want to, cutting down on your carb intake is definitely a great move and remember its never too late to start, don’t wait until next year to start making these changes, start today!
Source: Stylecaster.com
