Tips to Reduce Your Carb Intake - Diet Rite System
tips-to-reduce-your-carb-intake

Tips to Reduce Your Carb Intake

According to the US Department of Health and Human Services and the U.S. Department of Agriculture, about three-quarters of Americans eat too few vegetables, fruits, and healthy fats.

Research shows that more than half the population also consumes excess amounts of high-carb foods daily, especially processed grains and sugary snacks or beverages.

In a Washington Post article, the average person in the United States consumes about 126 grams of sugar a day, which is about 3 cans of soda.  This amount of sugar is twice the amount recommended by the World Health Organization.

A solution to the high carb and high sugar intake was the creation of the low carb diet. First gaining attention in the 1990s, and still growing in popularity. The low-carb diet has been combined with a protein-rich source to supplement the low-carb diet.

This is the Diet Rite System and when done properly (in other words, not comprised solely of steak and bacon), a low-carb diet emphasizes fresh produce, lean protein, and healthy fats – the building blocks of what is referred to as a “healing diet.”

Specifically, low-carb diets are eating plans that include around 75 to 150 grams of carbs per day. Weight loss and general health research show that healthy low-carb diets often help people reach a healthier body weight, normalize blood sugar levels, lower the risk of diabetes and improve heart health.

The second leading nations with sugar intake are Germany with an average of 103 grams per day and the Netherlands at 102.5 grams per day. The concern with eating more than the recommended amount of sugar is increased risk for negative health risks like obesity and type 2 diabetes.

Why Choose a Low-Carb High Protein Diet?

High-Protein-Diet

 

It’s important to remember, however, that these positive results come from following a healthy, well-executed low-carb diet that replaces carbohydrates with copious amounts of other health-boosting foods.

Minimizing carbs can be good for your health, but there’s a right – and a wrong – way to do it. Follow these five steps to reduce your carbohydrate intake without compromising your athletic performance, sleep, libido, mood or other health markers:

In 2014, researchers observed a significant relation between added sugar intake and an increased risk for cardiovascular mortality.  Therefore, lowering the intake of sugar is recommended for improved health.

In order to reduce your carb intake, you should focus on cutting out added sugar food sources.  Many processed and packaged foods are a compelling source of added sugar and salt. Reducing your carbohydrate amount in a healthy way doesn’t have to be complicated. Here are some easy ways to cut out added sugars that will in reduce your carb intake

Tips to Reduce Carb Intake

Reduce-Carb-Intake

 
  • Cut out pre-made sauces and condiments: Commercially made salad dressings, sauces and condiments usually have a high percentage of sugar or high fructose corn syrup.

Removing these from your diet will help lower your carb intake. Alternatives for adding flavor could be using extra virgin olive oil and adding natural herbs and spices.

  • Include more lean protein in your diet. Including more lean protein in your diet will help supplement your low-carb diet.

The benefits of adding more protein to your diet will increase metabolism, burn calories, increase your stamina, build strong bones, enhance muscle strength, and repair tissue. Moreover, you will lose weight/

  • Cut out juices and other sweetened beverages: Removing Juices and sweetened beverages from your diet will help lower your carb intake significantly. Drinks like soda, sweet tea, and juice are usually pure carbohydrates.

While juices are often thought of as healthy food, a recent study found some fruit juices have higher fructose levels than soda.

  • Replace chips and crackers with healthy nuts. Popular snacks like chips or crackers are significant sources of simple carbohydrates.  If you cut them out, that can help reduce your carb intake drastically.

A healthy alternative for a salty snack can be a small handful of nuts.  Many studies show an association between nut consumption and positive health benefits.

Nuts are a source of heart-healthy fats, protein and contain little to no carbohydrates.

  • Cut out fast food. Fast foods are notorious for being high in simple carbohydrates, not to mention other ingredients that are harmful to you like trans fats and artificial preservatives.

Cutting out fast food is good for your waistline, heart health and to lower your intake of simple carbs.

  • Replace frozen pre-made meals with freshly prepared meals Pre-made frozen meals, even frozen pizzas, can have lots of sugar or corn syrup as an ingredient. They are engineered by food manufacturers to be savory and taste great.

Many processed foods contain sugar as an ingredient because it is cheap and can help extend the shelf life of most foods. Making your own meals and freezing leftovers can be a healthier option for a quick grab and heat-up meal.

  • Be mindful of your bread intake Sandwiches, burgers and wraps are all high carbohydrate foods. To easily reduce your carb intake with these types of meals, use only half a bun or one piece of bread instead of two.

Use a piece of lettuce as a top layer to hold all the ingredients together.  Some people cut out the bread or bun altogether and use lettuce.

Use whole grain options as much as possible for any bread or grain options for an added health bonus of fiber and nutrients.

  • Remove potatoes, rice, and pizza crust for cauliflower. A popular low carb trend is to use cauliflower in place of higher carb foods like potatoes, rice or bread dough.  Cauliflower can be cooked so it looks and tastes like mashed potatoes and rice.
  • Eat more leafy greens. Fruits and vegetables are carbohydrate sources, but they also have fiber and are loaded with antioxidants, vitamins, and minerals.  Before cutting out vegetables and fruits, consult your health care team.

One way you can reduce your carb intake is to swap out higher-carb vegetables, like potatoes, corn, or peas, for lower-carb options like leafy greens.

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