How to eat fewer carbs and more proteins
If you’re looking to adopt a healthier diet, it’s easy to get overwhelmed by all the changes you’ll need to make. It’s crucial to avoid throwing yourself into an extreme diet change overnight. But if your goal is increased health and longevity, why wouldn’t it be?
Consider what happens when we travel somewhere new for an extended period: We may feel tired and listless at first, but as our bodies acclimate to their new surroundings, they’ll become stronger and more resilient than before the trip began. That’s because our bodies need time to adjust. The same concept applies when we adopt a new lifestyle; namely, shifting from eating a lot of carbs toward fewer carbs over time can improve our health in many ways.
Eat a more protein-dense breakfast.
Studies have shown that people who eat eggs or other high-protein foods for their first meal feel fuller and less hungry throughout the morning than those who start with carbohydrates like toast or cereal.
Protein also helps you build and maintain muscle, which can help you burn more calories throughout the day. A study published in Obesity found that replacing some carbs with protein can also help you lose weight. You might feel better if you swap out your bread for an egg white omelette, Greek yogurt parfait or peanut butter on whole wheat toast with fruit.
Eating a protein-rich breakfast can help you feel full and satisfied longer than if you start your day with carbs. A study published in the American Journal of Clinical Nutrition found that people who ate eggs or other high-protein foods for their first meal had less hunger and cravings throughout the morning than those who started with carbohydrates like toast or cereal. Protein also helps you build and maintain muscle, which can help you burn more calories throughout the day.
Figure out what your ideal carb and protein balance should be
You first need to figure out your ideal carb and protein balance. The best way to do this is by tracking what you eat and how it makes you feel, not just during the day but over time. You don’t have to be obsessive about it or track every single meal and snack, but at least keep note of things like:
- How long does it take for me to get hungry again? I need more fat if my hunger comes back within an hour after eating.
- Do I feel sluggish after eating a salad? I need more carbs if that’s the case.
- Am I feeling energized throughout the day without experiencing crashes in energy? Great! Then we can increase our protein intake a bit without negatively affecting our body composition goals (i.e., losing weight).
Eat fewer carbs on off days.
If you’re trying to eat fewer carbs, the first step is knowing how much carbohydrates you eat in a day. This can be difficult because some foods that seem low in carbs contain quite a few carbs.
Keep track of your carbohydrate intake for a week or two so that you know what food choices are most likely to fit your goals. If you’re stuck on what meals should look like when trying to cut back on carbs, check out this list of foods with low-carb counts (including some surprising ones).
-Fresh fruit (bananas, berries, apples) -Celery and cucumbers -Broccoli and cauliflower -Lettuce greens (romaine lettuce is best)
Try out keto.
Keto is a high-fat, low-carb diet that can help you lose weight quickly. It’s a modified form of the Atkins diet, which was popular in the 1970s.
Ketosis is when your body starts using fat instead of carbohydrates for energy. In keto, you’ll eat less than 20 grams of carbs per day and more healthy fats like avocado, nuts and olive oil.
The goal is to keep your blood sugar stable by eliminating excess insulin production from carbs and eating more protein and fat (and cutting out processed foods).
The idea behind the keto diet is that it puts your body into ketosis. Ketosis is when your body starts using fat instead of carbohydrates for energy. In this case, the goal is to keep your blood sugar stable by eliminating excess insulin production from carbs by eating more protein and fat (and cutting out processed foods).
Start smaller and work your way up.
Increase your protein intake gradually, which is a significant change from what you’ve been accustomed to. It will take time for your body to adjust, and once it does, you’ll feel the difference in energy levels. You can start with one meal a day and then move on to two meals.
It is helpful to focus on protein quality rather than getting more grams daily. Different sources have different benefits; some are better at helping you stay full and support muscle growth, while others won’t give you many gifts beyond basic protein requirements.
There are plenty of ways to get more protein in your diet. You can add lean meats and fish, eggs, nuts and seeds, low-fat dairy products, legumes such as beans and lentils, and soy products like tofu and edamame.
If you do it gradually, you can shift your diet to include more protein and fewer carbs.
To achieve this goal, you can shift your diet to include more protein and fewer carbs if you do it gradually. Try reducing your carb intake by 10 per cent each week for the first month, then raise the amount of protein you’re eating by 10 per cent.
After a few weeks, you don’t need as much food at each meal to feel satisfied. If this is true for you, try slashing another 10 per cent from your carb intake (or raising the amount of protein again). This process may take several months, but once it’s complete, many people report feeling fuller faster because their bodies are getting enough fuel for energy without too many extra calories from carbs or fat.
Hopefully, we’ve given you some ideas on how to eat fewer carbs and more proteins. Whether eating a balanced diet or focusing on proteins instead of carbohydrates, there are many ways to reduce your carb intake and get the protein you need.