Eating fewer carbohydrates doesn’t require drastic restriction or entirely giving up comfort food favorites like pasta. A more moderate approach — being selective about what kind you eat — can give you a better shot at reaching your goals. All-or-nothing thinking is a temporary fix. In fact, completely cutting out carbs can backfire. You can still eat healthy sources of carbs — including whole grains, starchy vegetables and fruit — for nutrition and satisfaction, just in a more mindful and portion-controlled way. So here is a list of 5 sneaky ways that you can eat fewer carbs:
1.Downsize whole grains
Sweet potatoes, brown rice and quinoa are all ‘allowed’ and should not be demonized. They deliver energy and fiber and are filling — all important factors for a well-balanced diet that helps you reach your weight-loss goals. The trick, however, is focusing on portion size. When it comes to grains, try downsizing to a half-cup. For example: 1/2 cup of quinoa has 20 grams of carbs. People don’t want to think about portions; they want to look at [carbohydrate-rich foods] as black and white, but the truth is somewhere in between. With smaller portion sizes you won’t feel deprived, yet you’ll reduce your carb intake.
2.Trade Cereal for Oatmeal
We know what you’re thinking – oatmeal has carbs. Yes, they do but 1 cup of cooked oats has 27 grams of carbohydrates, which is often significantly less than cereal. Moreover, unlike cereal, which can be highly processed and contain lots of added sugar, oatmeal is low on the glycemic index, meaning it won’t spike blood sugar levels and cause an energy slump. Oats also contain a variety of B vitamins, fiber and protein and it also suppresses your appetite longer than cold cereal.
3.Go open faced
Miss having sandwiches or burgers for lunch? Ditch the top layer of bread or bun and you’ve automatically slashed half the carbs of your meal. Try it!
4.Plate it
It can be hard to track how much you’re eating if you’re grabbing handfuls of snacks out of a big bag. Carbs can easily add up fast without you even noticing. What can you do to fix it? Put food on a plate. That’s one of the most important things you can do.
5.Plan your meals
Planned meals help you to stick to a diet plan and manage your carb intake. Would you rather eat starch at breakfast or dinner? Or, do you enjoy fruit and hard-boiled eggs for breakfast but couldn’t part with your lunch sandwich? You don’t have to eat carb-rich foods at all three meals. Think about the meals where you really enjoy a grain or starchy veggie, and eat it then.