Here are 6 tips on how to cut carbs and stay motivated

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1. Stay Hydrated


Water should be your go-to choice for hydration. In addition to the potential for  negative effects of sugar on your health, sweetened drinks usually offer very little, if any, nutritional value. 

 

Avoiding sugary beverages like soda and energy drinks is especially important if you're trying to cut carbs. Choosing water will also help you avoid adding extra calories—either from the beverage itself or overeating later.

 

When you reach for a sweet drink instead of a meal or snack when you're truly hungry, you’re not likely to feel satisfied and may fill up on “empty calories”.

 

One hundred calories of apple juice will leave you hungrier than 100 calories of an actual apple.

 


 

 



 

2. Eat Your Veggies


When you first start a no-carb diet, one of the food groups you’re likely to stock up (and fill up) on is non-starchy vegetables, like greens, sprouts, cauliflower, and mushrooms.



 


 


 

3. Pack Protein


As you are cutting out your carb and fat intake, don’t forget about protein. Protein-rich foods will help keep you fill and also offer many additional health benefits. Many sources of protein are also rich in amino acids, antioxidants, and other essential nutrients, such as 

            •                                  Eggs

            •                                  Nuts and Seeds

            •                                  Legumes, beans, and lentils

            •                                  Lean meats, such as fish and chicken

 

Your individual protein needs will also depend on how active you are, your muscle mass, and your individual metabolism.

 

 

 


 

4. Check for Hidden Sugar


Some sources of carbs will be obvious and easy to watch for—but others, especially those from sugar, may be more difficult to spot. Added sugar can even pop up in typically savory rather than sweet spots, like salad dressing.

 

While you may diligently read nutrition labels and ingredient lists, it's easy to miss sugar when it goes by another name. These “hidden sugars” can easily add up and throw off your diet plan. Keep an eye out for some of the common names sugar goes by on labels, including dextrose, fructose, cane crystals, maltodextrin, xylose, and malt syrup.

 

 

 


 

5. Go for Grains


It’s better to eat your grains whole rather than ground up into flour.

In fact, some people choose to cut carbs with a "no white diet" which removes potatoes, white rice, white sugar, or white flour.

 

 



 

6. Use Tools


Even if weight loss isn’t your ultimate goal on a No-carb diet, keeping track of what you eat (and how much you eat) can be very helpful. Guessing or estimating portion sizes or nutrition information can easily get you off track.

 

If you’ve been keeping track and suddenly you hit a weight loss plateau, having all the data in front of you can help you come up with a solution.

 

If you’re already counting calories, many apps and tools let you track your macronutrients as well.

Keeping track of how your calories each day are divided up into fat, protein, and carbohydrate can help direct your food choices.

 

 

 

Article by Marilette Barbara van Heerden 

 

Michele Reynolds 

 

“When you feel like quitting, Think about why you started.” 

 

 



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