How To Reduce Carbohydrate Intake To Lose Body Fat?

When reducing the consumption of carbohydrates we must bear in mind that the worst are the simple ones, while the complex ones are satiating and have a greater nutritional contribution.

The consumption of carbohydrates is one of the aspects that causes the most concern when it comes to wanting to lose extra pounds. Therefore, it is normal for people to try to learn more about it in order to implement an appropriate strategy to achieve their goal. However, they do not always succeed in doing so.

To find a suitable weight loss strategy, it is necessary to consult an expert in nutrition and diet, in addition to the doctor, of course; Because losing weight is not a matter of cutting food, depriving yourself of everything, and taking other extreme measures. It’s really about learning to know your body better and understanding what is best for you and why.

The daily consumption of carbohydrate sources is an essential part of the nutrition of all people seeking to stay healthy.

Including different sources of carbohydrates, in a moderate way, within a healthy and balanced diet is essential to enjoy optimal physical and mental performance.

Tips to reduce carbohydrates

When it comes to losing body fat, the idea that you need to limit your intake is widespread. Faced with this approach, many people have made the mistake of eliminating them from the diet completely, without understanding that this is not really necessary.

You have to learn to reduce some sources (such as simple carbohydrate sources) and, on the contrary, give preference to others (such as complex carbohydrate sources).

In addition, it is convenient to put into practice some dietary tricks that, without exposing health, help improve eating habits and achieve goals. Let’s see some of them below.

1. Avoid consuming sugary drinks

All industrial drinks, from fruit juices to carbonated or soft drinks are harmful to health and none is capable of providing more than empty calories and tons of sugar and sodium. Both when it comes to losing weight and maintaining a healthy lifestyle, it is best to minimize its consumption (or eliminate it, which would be even better).

Drinking them creates an anxiety reaction in the body that almost always leads to consuming more sources of simple carbohydrates.

On the other hand, its high sugar content affects metabolic functioning, and, among other things, causes:

• Increased insulin resistance.
• Tendency to develop type 2 diabetes.
• Risk of overweight and obesity.

2. Increase the consumption of vegetables

By increasing your daily intake of non-starchy vegetables (such as tomatoes, beets, carrots, and green leafy vegetables), you can significantly decrease your desire for more carbohydrates than necessary.

The reason for this recommendation is that these foods have high levels of dietary fiber and antioxidant compounds that, in addition to improving digestion, increase metabolism and curb the anxiety to eat.

3. Increase your intake of healthy fats

Increasing the consumption of foods rich in healthy fats is a great way to decrease the amount of carbohydrates without affecting the body’s energy levels. This type of nutrient is essential for good metabolic function and, in turn, contributes to the feeling of fullness.

Some of his best sources are as follows:

• Avocados
• Nuts.
• Fatty fish.
• Extra virgin olive oil.
• Seeds (chia, flax, sunflower).

4. Ensures adequate protein intake

Although much has been said about protein, it is now recognized that it is essential for good health and body weight.

Foods that contain this nutrient should correspond to 35% of daily calories and, if possible, should be added at breakfast. Since they are of high energy value, they will help to have a better performance and, in turn, will support the activity of the metabolism.

You can find proteins of high biological value in:

• Eggs.
• Vegetables.
• Nuts.
• Lean meats
• Fatty fish.
• Whole grains.

5. Opt for whole foods

Although whole foods contain carbohydrates, their intake supports the process of eliminating body fat and energizes the body. This is because they are complex carbohydrates that, unlike simple ones, are more easily assimilated in the body.

In addition, this variety of foods contains fiber, antioxidants and other essential nutrients that contribute to improving physical and mental well-being.

6. You can drink cow’s milk

Contrary to what was stated some time ago, the consumption of cow’s milk is not harmful when it comes to losing weight. In this regard, Manuela Juárez, chemist and research professor at the Institute of Food Sciences of the Higher Council for Scientific Research (CSIC) makes the following clarification:

On the other hand, Marián García, doctor in Pharmacy, nutritionist and scientific communicator in charge of Boticaria García, clarifies that although it is advisable to consume milk, other beverages can also be used, such as the so-called “vegetable milks”.

If you want to eat less carbohydrates, get good advice first

Decreasing carbohydrate consumption is not usually easy when you have certain eating habits. However, by taking into account the aforementioned recommendations, you can limit your intake to lose body fat more easily.

The design of a healthy and calorie-controlled diet is the best way to combat excess weight.

Make sure to include all nutrient groups in your diet.