Decreasing carbohydrates, why would you do that?
Many people now know that there are good and bad carbohydrates. Carbohydrate are a collective name for starch and sugars. Good carbohydrates are, for example, oatmeal, sweet potato, wholemeal pasta, brown rice. And bad carbohydrates can be found in cakes, chips, white bread, white rice.
Good carbohydrates are absorbed more slowly by your body so that the energy is released more evenly and you experience a gradual rise in your blood sugar level. The bad carbohydrates make your blood sugar rise at lightning speed. Your body then makes insulin to lower the blood sugar level. The blood sugar level drops quickly and you get hungry for some goodies.
For your health and to lose weight, it is important that your blood sugar level remains as stable as possible and shows as few peaks and troughs as possible.That is why reducing carbohydrates is important.
Here are 7 steps you can take to reduce your carbohydrate intake.
Step ❶: Ignore pre-packaged meals
Unnoticed we get through pre-packaged meals, think of soups, dishes, frozen meals, fresh pre-packaged meals, but also the jars and packages with sauces, lots of carbohydrates and sugars. They are often recommended because it contains less salt, is high in fiber, low in calories or low in fat. But these are signals that, to preserve taste and shelf life, the product is probably packed with sugars.
Step ❷: Limit yourself to 1 or 2 meals with good carbohydrates per day
Many of us have an eating pattern with 2 sandwiches in the morning, a slice of gingerbread or muesli bar in between, bread again at lunch, 2 pieces of fruit in between and at least a portion of potatoes, rice or pasta with the evening meal. This causes your blood sugar levels to rise several times a day. Therefore, choose the least possible meal with carbohydrates and if you eat carbohydrates, choose the healthy ones.
Step ❸: Focus on eating more proteins and fats
Fats fill and feed us. That fats are bad has long been obsolete. Fats do not influence the rise in blood sugar, so a perfect replacement for carbohydrates. Consider eating more avocado, nuts, olive oil, fatty fish and linseed.
In addition to eating more fats, it is also good to add more protein. For proteins, think of: eggs, cottage cheese, cheese, meat, fish, nuts.
Step ❹: Eat lots of vegetables
You can never eat too much of vegetables. Think especially of vegetables that do not contain too many carbohydrates, such as lettuce, spinach, cauliflower, broccoli, zucchini, endive, cucumber, kale, eggplant, Brussels sprouts. Pay attention to eating too many starchy vegetables such as beets, carrots, beans, pods, corn.
Step ❺: Drink water and tea and leave soda or fruit juice
Soft drinks as well as fruit juices are packed with sugars. Sugars that raise blood sugar and actually fall under the “empty” calories. You do not need it so opt for coffee, water or tea.
Step ❻: Use written weekly menus and recipes
Decreasing with carbohydrates often means that you will eat differently. A day can look very different. Therefore, first focus on a few tasty easy recipes for the evening meal. Recipes without potatoes, pasta and rice. Meals that are freshly prepared. But with a large portion of vegetables and a good piece of fish or meat.
Step ❼: Reduce salad with vegetable carbohydrates
I Weight Loss Expert 