Lower Your Carbs for Weight Loss This Summer

We’ve all heard of the Keto diet- the plan that has you restricting the number of carbs you eat while adding high-fat foods each day. Limiting carbs is a good idea for just about everyone but going low carb doesn’t necessarily mean you have to go all out Keto to see results in your weight or health. The keto diet plan means eating mostly fats and almost no carbs, around 20 grams a day, as a way to force the body into ketosis. Ketosis is the state where the body burns fat for energy instead of glucose. Keto involves not eating fruits, many vegetables, grains, potatoes, sweets or any food that is rich in carbs. This high fat/low carb keto diet can be too restrictive for most people. That’s not to say that some parts of the diet can’t be applied to your diet. Here are 7 tips to go lower carb without going keto. Limit processed foods. Cut out processed foods that are laden with hidden fats, sugars and unknown ingredients. Limit those indulgent carbs from bakery goods like donuts, cake or cookies, processed prepackaged instant meals, and sugary beverages. Instead cook your own meals from real ingredients and find ways to create your favorite desserts with less sugar. Whole foods. Naturally occurring carbs found in whole foods provide important nutrients. Fiberrich vegetables and fruits, whether fresh frozen or canned without sugar are sources of healthy carbs that fill you up with fewer calories and carbs. Strawberries and blueberries are both low in sugar carbs. Olives and tomatoes are savory snacks that are relatively low in carbs. Whole foods like whole grains and dairy like yogurt and milk provide healthy nutritious carbs. Eat low glycemic legumes, nuts, and starches. Legumes, nuts, sweet potatoes and apples all help stabilize blood sugar levels while giving you long lasting energy. Replace refined white flour with nut or coconut flours or whole grains. Whole grains are a good source of fiber and important nutrients the body needs such as B vitamins. Coconut flours and almond or other nut flours are low in carbs while still nutritious.

Substitute bananas for grains. If you love pancakes, try substituting mashed bananas and eggs. Combine these two ingredients and cook on a griddle for a healthier lower carb version.

Substitute cauliflower or other veggies for carb staples. Instead of rice, for example make riced cauliflower. You can use it the same way you use any recipe calling for rice. Another option is to use cauliflower to make a gluten-free, low carb pizza crust. Spaghetti squash makes a great alternative to pasta.

Ditch the bun or bread on your sandwich. Have your burger with tomatoes, cheese and condiments. Wrap your tuna salad in a lettuce leaf. Try cheese wraps for your taco fillings.

Here is a short list of carbs that are good for you. Starches: • Beans (kidney, black, garbanzo, etc.) • Sweet potato, regular potatoes (mashed or ½ medium) • Rolled oats oatmeal • Quinoa • Lentils, peas, edamame • Rice- brown, wild • Couscous, pasta whole grain • Whole grain bread Fruits and veggies: • Kale, Spinach, Lettuces, • Broccoli, cauliflower

• Carrots, peppers, cucumbers • Squash • Cabbage • Berries such as raspberries, blueberries, strawberries • Oranges, figs • Watermelon, cantaloupe, peaches, pineapple Limiting your carb intake doesn’t mean you have to go Keto. Instead use these tips to cut back on and revise what you’re already doing so you can begin living a healthier life with less carbs.