Choose carbohydrates down. Is it easy or difficult As with any challenge, the better prepared you are, the greater your chances of success and the more pleasant this journey will be. Everyone likes to be successful and success can lead to more success. 6 Easy Ways to Deselect Carbs are very simple, and I am confident that anyone reading this will have no problem mastering the list below.
1. Meal plan a week in advance
Plan your week and plan a few meals in advance before heading to the grocery store. Research shows that planning meals in advance can help people stick to their healthy eating plan much more efficiently. Once you know the plan ahead of time, the likelihood of stopping for fast food, ordering a take away, or indulging in something just because you are too hungry and with nothing planned is much less likely. If you're not sure where to start your shopping list, we've done the hard work for you.
2. Prepare food a few days in advance
Planning is great, but the best way to avoid bad decisions is to have food and snacks prep. By preparing meals, you avoid bad decisions, save time and money during a busy week. Some people like to prep lunch and dinner a week ahead of time and store meals in containers so they're convenient and ready to use (you can also cook and freeze in batches), but prep two days at a time can also be very effective. Read more about meal preparation here.
3. Always carry healthy snacks
Never get caught if you always have a healthy, protein-rich snack with you. Try the following;
- Hard boiled eggs
- A motivational protein bar, soup, or snack
- Greek yogurt with chia seeds
- Baby or regular carrots with hummus
- A handful of nuts (a lot of coffee shops sell them these days)
- Small packages of cheese such as Babybel or Cheddar cheese
4. Consider carb cycling
On your motivational weight loss plan, either eat very little carbohydrates or have one or two servings a day. If you fall into the latter category, you might consider carb cycling to quench the urge for a plate of pasta or a baked potato. This means you can have two days worth of carbs in one day, followed by a day or two with no carbs. This can help the body avoid fat burning plateaus that may develop after months of doing the same thing, and for some, it can also break the boredom. Carb cycling is not for everyone and anyone considering this should always speak to their Weight Loss Advisor first.
5. Not all carbohydrates are created equal
Carbohydrates come in different forms. Refined and processed carbohydrates like white sugar and white flour are "simple carbohydrates" (think scones, pastries, and sugary cereals). If you are serious about losing weight, it is important that you eat fewer carbohydrates. Fruit is also a simple carbohydrate in the form of fructose, so it increases your blood sugar. However, fruit also contains fiber, which slows the body's response to the sugar (meaning it doesn't turn into glucose as quickly). In other words, an apple or a handful of raspberries is always preferable to a scone. Remember, however, that “complex” carbohydrates are the best choice as they will make you feel fuller and overeat less often. These are found in foods like legumes, beans, and whole grains.
6. Remember those "carb cheats"
Don't forget that you can always trick your body into thinking it has a carbohydrate when in fact it doesn't. Try some or all of the following;
- Lettuce leaves instead of wrap
- Portobello mushroom caps (with burger) instead of a bun
- Eggplant lasagna (order melanzane in an Italian restaurant) or spinach cottage cheese lasagna
- Cauliflower pizza edge
- Zucchini instead of pasta (you need to buy a spiralizer)
- Cauliflower rice (easy to prepare and delicious with a chicken curry).
Lastly … try to avoid bread altogether (I find brown krisprolls are a great alternative and I don't tend to overeat like I would with bread). Don't forget to eat protein in small but regular amounts so that you don't get to know more about carbohydrates – the good, the bad, and the ugly – download our free review.
Don't miss our great podcast on How Reducing Bread Will Help Satisfy Hunger.
If I look at the list of 6 Easy Ways to Deselect Carbs above and compare it to every other blog I've written that offers advice and best practices, I believe this is probably the easiest to follow. For 1 and 2 you don't even have to get up :))