Learning a new diet can be difficult. What you eat has a lot to do with your behavior. And just change in behavior is one of those things everybody knows how to do, but nobody really seems to be able to. The one is full of surrender to a new way of life and keeps it full. The other man succeeds in a little bit, and with another, it continues to “try”.
What in any case really helps is the new behavior to what you want to learn into easy to follow steps. In this article we give you 7 steps to less carbs, and especially sugar, to eat.
Step 1: Stop drinking sugar beverage
First of all, what I understand about sugar beverage. Sugary drink is a drink that contains a lot of sugar. Whether added or not does not matter much. Of cola, fanta and for example 7up, most know that it contains a lot of sugar and, in fact, few other nutrients. So, soda can also help you better. What many people do not know is that there is too much sugar in, for example, apple or orange juice. In addition, fruit juices do not fill. You will be more hungry if you drink 100 kcal of apple juice than you eat for 100 kcal of actual apple. Choose tea, coffee and water instead of soda. You can also taste your water by adding a little fresh lemon juice.
Step 2: Eat more vegetables
No “vegetables” like potato and, for example, corn, both of which contain quite a few carbohydrates, but green vegetables. Because many carbohydrate diets refuse to eat potatoes. People get confused with incomplete information and think they can not eat vegetables at all. Proper vegetables can fill the hole caused by the loss of carbohydrate sources such as bread. 100 grams of green beans contain only 7 grams of carbohydrates (approximately) compared to average bread, which is almost half of carbohydrates. So fill your diet with vegetables such as beans, cauliflower (also raw best), mushrooms, spinach, avocado and yes, so almost all vegetables.
Step 3: Eat more unsaturated fats
That fat is the big culprit of obesity is so 80’s, there we long to return. Don’t get me wrong, if you make too much of whatever is eating you will eventually arrive, but the advice to fat as much as possible to avoid is outdated. When you carbohydrates deletes from your diet, fill your diet almost automatically with a little more fat. A diet that is both rich in fat and carbohydrates, is a bad idea. Food with a high value of carbohydrates and fat excite our emotions in the brain and make sure that we are there more of want to eat it, bad idea. Even without going into the discussion about healthy and unhealthy (unsaturated and saturated fat) are a number of good sources for (healthy) fat to your diet to add: olive oil, nuts, avocado, oily fish, and flax seed oil.
Just without going into the discussion about healthy and unhealthy (unsaturated and saturated fat), these are some good sources to add (healthy) fat to your diet: olive oil, nuts, avocado, fatty fish and linseed oil.
Step 4: Make sure you eat enough protein
Protein gives most people a fuller sense than carbohydrates or fat. That while protein contains less kcal than the other two. Protein produces less kcal and a fuller feeling. Many athletes are aware that protein is important for muscle building and retention, but this also applies to non-athletes. According to several researchers, we can achieve 35% of our daily needs in kcal without any problems from protein. Advantage of protein is that it’s hard to eat too much, because you’re already full of that time.
Step 5: Go for quality above quantity
This is my personal favorite when it comes to candy, but first about vegetables. When you increase the amount of vegetables, protein and healthy fats in your diet, reduce your carbohydrate portions. If you look at how much pasta Italians really eat, then this will not be anywhere near the huge amount of food you will find in the Netherlands on your plate. Portion size is something that many of us lose sight of. Therefore, measure your carbohydrates (or carbohydrates) portion.
And when it comes to candy, go for quality. You’re better off with a little piece of delicious cake or craft ice cream than a whole bag of chips. My favorite is far too expensive chocolate. A small piece gives a lot of flavor and makes me meet my need for candy. Unlike a whole lot of Milka, it’s so gone and leaves me little satisfied.
Step 6: Choose brown above white
Preferably, for silver rice rice than white rice and for cereal grains than white bread. Adjust for bread. Bread is only cereal if it is really hot (or whole wheat). Many brown bread is the same as white bread, it only has a different color.
Step 7: Do the big switch
Replace sources high in carbohydrates with similar products that are low carb. Always go with low carb recipe. Instead of cruesli, take a muesli that is high in fiber and lower in carbohydrates. For example, make zucchini spaghetti instead of plain spaghetti. Also for snacks like popcorn, muffins and cookies are many substitutes on the market that contain less sugar.
Also note how you feel when you slowly remove carbohydrates and especially sugar from your diet. Because replacing food for other high quality healthy foods, it might just make you feel a lot better. You may have more energy, concentration and you could be even more happy. If so, you are sure that this is the way for you!