14 Easy Ways to Eat Fewer Carbs

1. Drink your coffee black

Although the teaspoon of sugar in your coffee may only contain about 4 grams of carbs, those carbs can quickly add up if you drink 4-5 cups a day. Similarly, milk and creamer add a significant amount of carbs and calories to your coffee. Cutting out sugar and creamer and drinking your coffee black is an easy way to cut back on a few carbs.

2. Avoid sodas and sweetened drinks

Soda is loaded with extra carbs in the form of sugar. If you have a habit of drinking several cans of soda a day, try to reduce your consumption by half, then continue to curb your intake gradually until you stop. You can also replace sugary drinks with sugar-free herbal tea or flavored water.

3. Increase your protein intake

When you cut back on carbs, it is essential to increase your intake of high-quality protein. Protein is satiating and will keep you feeling fuller longer. 

Avoid processed meats, which can contain sugar and other carbs, and opt for free-range, organic animal protein. Reduce your intake of red meat and replace it with fish a few times each week.

Plant-based protein is also rich in fiber and includes beans, quinoa, nuts, and seeds. Protein-rich snacks can also help you avoid the afternoon energy slump and associated sugar cravings.

4. Eat healthy fats

In addition to eating more protein, you will also need to eat more healthy fats. Avocados, olives, nuts, seeds (such as chia and hemp), nut butter, and oil (such as coconut, avocado, olive, and walnut oil) are examples of healthy fats.

5. Stick to non-starchy vegetables

Make it a habit to fill at least half your plate with low-carb vegetables, such as leafy greens, broccoli, bell peppers, and mushrooms.

However, restrict your consumption of starchy vegetables like corn, white potatoes, and other root vegetables.

6. Reconsider the fruits you eat

If you are attempting to lose weight, you should limit your consumption of high-carb fruits. Mangoes, bananas, and grapes are high in simple sugars, which add extra carbs to your diet. Instead, choose fruits high in fiber, such as guava, pomegranate, oranges, and apples.

7. Cook at home more

Cooking more at home can help you reduce carbs since you are in full control of what you are putting in your food. According to studies, eating home-cooked meals is closely connected with improved health and weight loss.

8. Broil and bake instead of frying

Avoid frying in batter and oil, since coating your food in flour adds extra carbs to your meals. You can broil vegetables with herbs and spices or bake chicken and fish with a batter made with eggs and crushed bran flakes.

9. Skip the bread in your sandwich

Bread is very high in carbohydrates, with just one slice containing about 12 grams of carbohydrates. One easy way to reduce your carb intake is to replace sandwiches with lettuce wraps or salads for lunch.

10. Drop the bun in your burger

Burger patties, cheese, lettuce, and tomato are all low in carbs. However, burger buns are high in processed carbs, with one standard wheat hamburger bun containing 29 grams of carbs. Replacing the bun with lettuce is an easy way to cut back on carbs.

11. Read nutrition labels

Pay attention to food labels, since they contain valuable information about the carb content and portion sizes of packaged foods.

12. Avoid keeping high-carb foods in your kitchen

It may help to keep chips, cookies, and other high-carb foods out of your cupboard or fridge, especially if you are just starting on a low-carb diet. Instead, stock up on various healthy snacks and staples to keep you nourished and satiated.

13. Get plenty of sleep

Lack of sleep can raise cortisol (stress hormone) and ghrelin levels (hunger hormones). As a result, you may experience heightened carb cravings, which can make it more difficult to stick to a low-carb diet.

14. Stay hydrated

Proper hydration is important for your overall health, and it can help prevent mindless snacking since hunger and thirst are easily confused. Drink plenty of water throughout the day to keep carb cravings at bay.