13 Best Ways to Lower Your Carb Intake To Lose Weight


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Carbs get a bad rap in today’s diet culture, but they aren’t harmful. Carbohydrates play a significant role in the majority of diets. On the contrary, complex carbohydrates are often loaded with nutrients because they originate from entire, unprocessed plant meals.

However, there are situations where reducing carb intake can positively affect health. This is particularly true of simple carbohydrates, which originate from highly processed foods and contribute nothing nutritionally.

According to research, adults with higher body weight may benefit from a low-carb diet in terms of weight loss and improved control of diabetes or prediabetes.

Here are 13 simple methods to cut back on carbs if your nutritionist or doctor has recommended it as part of a better lifestyle change (which often also includes factors like physical activity).

1. Reduce Your Consumption of Sugary Beverages

Reduce Your Consumption of Sugary Beverages
Reduce Your Consumption of Sugary Beverages

Most sugars are simple carbohydrates; these include fructose, lactose, maltose, sucrose, and glucose. When you eat simple carbohydrates, your blood sugar and insulin levels both spike quickly so that you can feel the energy boost.

It’s easy to consume a lot of extra carbs in the form of sugar when you drink sugary beverages like sodas and sweetened iced teas.

Compared to a small sweetened iced tea drink with 29.5 grams of carbs, a can of non-diet cola (12 fluid ounces) has 35 grams. Almost all of the carbohydrates in here are from sugar.

Limiting your intake of sugary drinks may help you avoid developing type 2 diabetes because of the link between regular consumption and the development of the disease.

Flavored seltzers are an excellent replacement when you’re in the mood for something light and refreshing.

Summary

Reducing your sugary beverages, such as soda, will help you consume less simple carbohydrates, which may help prevent type 2 diabetes.

2. Reduce Your Intake of White Bread

Reduce Your Intake of White Bread
Reduce Your Intake of White Bread

Bread, especially whole grain bread, can be a good source of nutrients. In the same way that unprocessed whole grain bread takes longer to digest and has a more progressive effect on blood sugar than simple carbohydrates, so do complex carbohydrates.

Refining the grains can diminish the micronutrient and fiber content of the bread, but this is not always the case with white bread.

The bread’s lack of fiber speeds up digestion, causing a surge in blood sugar levels. Type 2 diabetes may develop later in life as a result of this.

If you want to avoid having your blood sugar jump too high, it’s best to limit yourself to a moderate amount of whole grain bread every day or to cut back on bread altogether.

Summary

The complex carbohydrates found in whole grain bread are nutrient-dense. Limiting yourself to reasonable servings of whole grain bread can reduce your consumption of simple carbohydrates, which can raise blood sugar levels.

3. Consider Fruit Juice

Consider Fruit Juice
Consider Fruit Juice

Fruit juice is low in fiber and abundant in fructose, a simple sugar found in fruits.

Fruit juice is nutritionally comparable to sugar-sweetened beverages (such as soda) in terms of sugar and carbohydrates, despite its healthier vitamin and mineral content.

Example: 100% apple juice has 35 grams of carbohydrates, almost all of which are sugar, per bottle (about 10 ounces).

Consider eating a piece of fruit instead of drinking fruit juice if you’re watching your carb intake. In its complete form, the fruit is often just as sweet, and its fiber may help people with diabetes control their blood sugar levels.

Summary

Fruit juice may be healthier than sugary drinks like soda, but it often has just as many simple carbs. When trying to reduce carb intake, moderation is key.

4. When Snacking, Opt for Low-carb Alternatives

 When Snacking, Opt for Low-carb Alternatives
When Snacking, Opt for Low-carb Alternatives

Snack items like chips, pretzels, and crackers can be high in carbohydrates. Since protein and fiber are two of the macronutrients essential for giving you that satisfying sensation, salty, savory foods are often lacking in both.

This could lead you to eat considerably more than you intended.

Snacking on protein and fiber-rich, low-carb options might help you feel fuller for longer without adding extra calories.

Nuts, cheese, and eggs are good examples of foods that are strong in protein and low in carbohydrates. If you’re stuck for ideas, there are a ton of low-carb snack roundups floating around the web.

Summary

Because of their greater protein and healthy fat content, low-carb snacks like nuts and cheese can help you feel satiated.

5. You Should Eat Eggs or Other Low-carb Morning Items to Start Your Day

You Should Eat Eggs or Other Low-carb Morning Items to Start Your Day
You Should Eat Eggs or Other Low-carb Morning Items to Start Your Day

Even seemingly “healthy” breakfast meals may contain more carbohydrates and sugar than you realize.

Comparatively, a cup of Raisin Bran cereal has about 46 grams of carbohydrates, whereas a cup of store-bought granola has about 68 grams.

Breakfast cereals can be high in simple carbs from added sugar, even though they may contain vitamins and fiber. People with diabetes should be careful to avoid sudden increases in blood sugar by limiting their consumption of meals high in added sugar.

Breakfast eggs are a great alternative if you’re trying to cut back on simple carbs.

There is less than 1 gram of carbohydrates in an egg. High-quality protein, like that found in eggs, can make you feel full for longer, reducing your food intake for the rest of the day.

Eggs, which can be hard-boiled for a quick breakfast on the road, are also incredibly adaptable and can be prepared in various ways.

You can also have nut butter on celery sticks or low-carb bread, or make a breakfast pan with vegetables and potatoes if you want to cut down on the carbs you eat in the morning.

Summary

Simple carbohydrates may be disguised in several packaged breakfast items. You can avoid snacking throughout the morning if you eat eggs or other high-protein, low-carbohydrate items for breakfast.

6. Substitute Sugar-free Products

Substitute Sugar-free Products
Substitute Sugar-free Products

While adding sugar to your coffee or tea may make it more palatable, it also increases the number of carbohydrates you consume.

Honey is a more natural sweetener, but it’s still just sugar. The sugar’s 17-gram carbohydrate count comes from only one spoonful.

Several sugar-free or low-sugar alternatives are available if you want to continue drinking sweetened coffee.

  • Stevia

Stevia is extracted from the South American stevia plant. Stevia has shown promise in a few studies as a possible blood glucose-lowering agent for patients with diabetes.

  • Erythritol

Erythritol, sugar alcohol, has a similar sweetness to sugar without triggering a rise in blood sugar or insulin levels. It also has antibacterial properties that may help prevent tooth decay by reducing the number of plaque bacteria.

  • Xylitol

Xylitol is another sugar alcohol that inhibits the growth of cavity-causing bacteria in the mouth. Further, some studies have suggested it could help with glucose control.

Summary

When you use sugar substitutes, you can reduce your carb intake without sacrificing sweetness.

7. Think about the Carbohydrate Composition of Your Favorite Restaurants

Think about the Carbohydrate Composition of Your Favorite Restaurants
Think about the Carbohydrate Composition of Your Favorite Restaurants

When first starting a low-carb diet or after deciding to drastically reduce carb intake, eating out might be a challenge.

Even if you ask for your meat or fish without any breading or gravy, you’ll probably still be served some starch on the side. Depending on the serving size, these starches can add 30 grams or more carbohydrates to your meal.

When eating out, be mindful of your portion sizes (could you take half the starch home?) and add a side salad to your meal to up your fiber intake and speed up the rate at which you fill up.

Summary

Eating out can reduce carb intake by ordering additional vegetables to balance out larger portions of potatoes, pasta, rice, or bread. You can also benefit by taking home half of the meal’s carbohydrates.

8. Replace White Flour with a Different Type of Flour

Replace White Flour with a Different Type of Flour
Replace White Flour with a Different Type of Flour

White flour coats most fried meals and is the base for many baked items such as bread, muffins, and cookies. Refining a grain like wheat leaves it devoid of many healthy components, including fiber and minerals.

Since it contains less fiber, it digests more rapidly, which can cause dangerously high insulin levels in those with type 2 diabetes. Eating food produced with refined flour may also leave you feeling less full than you had hoped.

The nutritional profile of baked products made with whole grain flour is improved by adding fiber, and the flour can be substituted for white flour if the craving for baked goods arises.

As an additional option, you might replace the white flour with coconut or almond flour, which is healthier and lower in carbohydrates. However, the lipid level of these flours is larger than that of white or whole wheat flour.

Remember that a lack of gluten (for almond or coconut flours) or less refining can result in a denser texture in baked goods and other foods made with these flours (for whole wheat flour).

Summary

The fiber and nutrients in white flour have been removed during the refining process. Think about substituting whole wheat flour or gluten-free flour for white flour for baking or making a coating for fried foods.

9. Include More Vegetables that Don’t Include Starch

Include More Vegetables that Don't Include Starch
Include More Vegetables that Don’t Include Starch

Vegetables provide essential vitamins, minerals, and fiber. Various phytochemicals (compounds found in plants) act as antioxidants and protect you against illness.

However, non-starchy vegetables should be prioritized while cutting back on carbs.

Vegetables, including artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes, are among the many recommended by the American Diabetes Association yet are not considered starchy.

Summary

Vegetables vary greatly in their vitamins, minerals, and fiber. Moderate consumption of non-starchy vegetables can help you keep your carb intake low.

10. Eat Lots of Protein-rich Foods

Eat Lots of Protein-rich Foods
Eat Lots of Protein-rich Foods

Choosing high-protein foods will help you feel full as you reduce your carb intake if you are a carb lover.

It has been demonstrated that eating a meal high in protein will improve satiety or the feeling of fullness. You could find that you eat less overall as a result.

In addition, the body uses more energy (calories) to digest protein than fat or carbohydrates.

You may be able to shed excess pounds by prioritizing protein-rich foods while still eating a healthy amount of complex carbs.

Summary

Including more protein-rich foods in your diet will help you feel fuller for longer, curb cravings, and speed up your metabolism.

11. Boost Your Diet with Some Beneficial Oils

Boost Your Diet with Some Beneficial Oils
Boost Your Diet with Some Beneficial Oils

If you reduce your carb intake, you can start craving more protein and fat instead.

If you’re trying to lose weight or maintain your current weight, making healthy fats the focus of your diet will help you succeed.

Fatty fish, nuts, seeds, olive oil, and dairy have all been consistently cited as sources of healthy fats, even though scientific opinion on the topic has wavered widely.

It’s important to practice moderation and diversify your diet with everything.

Summary

Healthy fats are a great way to add diversity to a low-carb diet and may even have their own health advantages.

12. Read Food Labels Carefully

Read Food Labels Carefully
Read Food Labels Carefully

There is a wealth of information regarding the carbohydrate content of packaged goods available from their labels.

It’s also vital to watch how much you eat, as some meals, such as those heavy in sugar (simple carbohydrates), come in much smaller portions than most people.

Cereal packaging and ads, for example, frequently overstate serving sizes, encouraging consumers to eat more than the recommended amount.

Summary

To make educated decisions about lowering carb intake, reading product labels and becoming familiar with serving sizes are helpful.

13. Use a Food Diary to Keep Tabs on your Carb Intake

Use a Food Diary to Keep Tabs on your Carb Intake
Use a Food Diary to Keep Tabs on your Carb Intake

An excellent tool for monitoring dietary habits is a nutrition tracker. The vast majority can be found on the web and as apps for smartphones and tablets.

When you enter your food into the tracker, it will automatically determine how much carbohydrates and other nutrients you have consumed.

The vast majority of the data in these food databases may be relied upon. It’s important to remember that some apps allow users to plug in their nutrition data, which may or may not be correct.

Summary

You may keep track of your carb consumption and adjust it as needed with the help of an app or website dedicated to this purpose.

Conclusion

There may be health benefits to consuming fewer carbohydrates, especially the simple carbs in processed meals that aren’t fortified with many other nutrients. If you have type 2 diabetes, this is extremely important to remember.

While your doctor or nutritionist may advise that you reduce your carb intake, eating a wide variety of foods is still possible and encouraged.

A meal with protein, fiber, complex carbohydrates, and healthy fats will keep you full and nourished all day.


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