Here are 15 easy ways to reduce your carb intake.
- Eliminate Sugar-Sweetened Drinks.
- Cut Back on Bread.
- Stop Drinking Fruit Juice.
- Choose Low-Carb Snacks.
- Eat Eggs or Other Low-Carb Breakfast Foods.
- Use These Sweeteners Instead of Sugar.
- Ask for Veggies Instead of Potatoes or Bread at Restaurants.
Which carbs to avoid to lose weight?
Here are 11 foods to avoid when you're trying to lose weight.
- French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
- Sugary Drinks.
- White Bread.
- Candy Bars.
- Most Fruit Juices.
- Pastries, Cookies and Cakes.
- Some Types of Alcohol (Especially Beer)
- Ice Cream.
The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake. So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs.
However, a mere half cup of cooked steel-cut oats has 29 grams of carbs, including 5 grams of fiber (24). Bottom Line: Even healthy whole-grain cereals are high in carbs and should be avoided or minimized on a low-carb diet.
10 AMAZING Carb Substitutes to Satisfy Your Cravings
- Turkey Taco Lettuce Wraps via Skinny Taste.
- Cauliflower Pizza Crust via Brunch Time Baker.
- Portobello Mushroom Pizza via Prevention RD.
- Cauliflower Fried Rice via Amuse-Your-Bouche.
- Cauliflower Garlic Rice via Pinch of Yum.
- Eggplant Lasagna via Sweet C Designs.
- Baked Zucchini Fries via Girl Who Ate Everything.
A reducing sugar is any sugar that is capable of acting as a reducing agent because it has a free aldehyde group or a free ketone group. All monosaccharides are reducing sugars, along with some disaccharides, oligosaccharides, and polysaccharides.
Here are 35 simple but highly effective ways to cut lots of calories and lose weight.
- Count Your Calories.
- Use Less Sauce.
- Don't Drink Your Calories.
- Don't Add Sugar to Tea and Coffee.
- Cook Your Own Food.
- Don't Keep Junk Food in the House.
- Use Smaller Plates.
- Bulk Up Meals With Vegetables.
Low Carb Food List - Foods to Eat
- Meat: Beef, lamb, pork, chicken and others.
- Fish: Salmon, trout, haddock and many others.
- Eggs: Omega-3 enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
Complex carbohydrates and starchy vegetables such as potatoes, white rice, brown rice and even sweet potatoes are not suitable for a low carb diet because of their high glycemic load.
Here is a list of the 21 best low-carb vegetables to include in your diet.
- Bell Peppers. Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
- Broccoli. Broccoli is a true superfood.
- Asparagus. Asparagus is a delicious spring vegetable.
Eat this: Avocados are low in carbs and have great fat and fiber content; berries are OK since their carb content is negligible; and 1 cup of tomatoes has just 6g of carbs. Not that: Fruits in general, dried or otherwise, are forbidden since most have high sugar and carb content.
Always do your best to avoid sweet or starchy vegetables as they are high in carbohydrates. These include (but are not limited to) peas, corn, potatoes, sweet potatoes, yams, yucca, parsnips, beans, quinoa, legumes, and other high starch vegetables.
On the other hand, complex carbohydrates provide your diet with nutritional fiber, vitamins and minerals from whole grains and starchy vegetables. The recommended daily allowance of carbohydrates is 130 grams for both men and women. One cup of cubed butternut squash contains more than 16 grams of complex carbohydrates.
Sugars. Sugars are considered simple carbohydrates. They consist of one or two molecules and are quickly digested. The carbohydrate in carrots is 49.5 percent sugar, with 6 grams of sugar in a 1-cup serving, meaning carrots contain more sugar than either starch or fiber.
But fruits, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars, glucose and fructose. Fruits are much higher in carbs than low-carb veggies but lower in carbs than foods like bread or pasta. Summary Fruits are generally high in carbs.
As you can see, the veggies in the list above are typically too high in carbs for a low-carb keto diet. However, there are some vegetables that are higher in carbs but can still be enjoyed in moderation on keto. That includes sweet vegetables like: Carrots (6.78g)
High in protein and healthy fats, peanut butter is the perfect snack for anyone following the Ketogenic diet. You can have it on its own, on top of your pancakes or mixed into a protein shake; its up to you. Ensure you get a 100% natural peanut butter, with no added salt, sugar or palm oil.
Here are 16 healthy foods to eat on a ketogenic diet.
- Seafood. Fish and shellfish are very keto-friendly foods.
- Low-Carb Vegetables.
- Meat and Poultry.
- Coconut Oil.
- Plain Greek Yogurt and Cottage Cheese.
Bananas have 25g carbs per 100g serving (the size of an average medium-sized banana), so you should not consider eating them when on a low carb, ketogenic diet. They're starchy fruits and will impact blood sugars greatly. If you're a lover of banana, don't worry too much though.
Some examples of how to get your protein in on a ketogenic diet are below:
- Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
- Whole Eggs.
- Other Meat.