Replacing Carbs

Growing up, we were given bread to eat with meals.  The meal already had carbs in it, why more?  It took a long time for me to realize that the carbs were what made me feel unhealthy.  It was fine growing up, but as soon as I turned 20, my health went down.  I was tired all the time and didn’t have the energy to do anything beyond working 8 hours.  If I knew then what I know now, I would have stopped the carb-heavy eating.

How to eat less carbs

First, removing the carbs.  It is really difficult to remove, since your body craves them.  You can replace them quite easily with healthy choices.  Below are some examples of easy replacements.

Chips and/or fries – replace with vegetables, nuts, jerky, fruit, protein smoothie.  Make it tasty with a dip.

Pasta, potatoes and rice – replace with cooked vegetables or a fresh salad.  Add spices, topping or dressing for flavor.

Cakes, donuts, pastries – replace with fresh fruit, baked apples, trail mix, dark chocolate, ice cream (or non-dairy frozen dessert).

Remove your carbs over time.  Buy less carb snacks at the store.  Visit the produce section and stock up on healthy snacks.  Reduce the sugar intake by drinking water as much as possible.

Eating more protein

Lots of diets boast that replacing all your carbs with protein and fats is the only way.  I do not agree.  Reducing your carbs and replacing some with protein and healthy fats, yes.  You should be eating 4 to 6 ounces (115-170 grams) of protein at lunch and dinner.  This will help to keep your muscle as you reduce your intake of carbs.  You want muscle because it allows your body to burn more calories.

Changing your habits

If this all seems overwhelming, take it one day at a time.  You can do this!  Your cravings disappear, you feel more awake, and you are making a change that is healthy!

 

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