Are you looking for quick and easy ways to cut down on your caloric intake? This post will show you how to cut 100 calories a day while satisfying a carb craving too!
When dieting there are several things to keep in mind, from how often you’re eating down to the distribution of macronutrients in your food.
The bottom line is that when you’re trying to lose weight it all comes down to simple math: Calories in must be less than calories out.
The CDC states that a healthy rate at which to lose weight is anywhere from 1 to 2 pounds per week.
To put that into perspective, there are 3500 calories in 1 pound. In order to lose 1 pound a week, you’ll need to be at a 3500 calorie deficit. You can reach this deficit through both diet and exercise.
Exercising is a sure fire way to burn extra calories and gain muscle strength. However, it can be discouraging to go to the gym daily and not see any results. If this is happening to you, it’s time to take a look at your diet.
Have you ever heard the saying that abs are made in the kitchen?
It means that no matter how hard you work out, if you’re eating more calories than you’re burning you’ll never see the desired results.
It’s important to start slowly when making any changes to your diet. It would not, for instance, be in your best interest to cut out a meal or two just to meet your target calorie deficit.
There are a couple of reasons this wouldn’t work out well: first, you risk throwing your metabolism out of whack; second, the body is programmed to protect itself so if you drop your calorie intake too drastically it will hold onto whatever sugars and fats you do eat to prepare for the next famine.
If you’re not wanting to drop calories from your diet, it may be time to start eating a clean whole foods diet or a ketogenic diet. Both of these diets allow you to eat as much as you want since you’re eating food that is healthy.
Start by reducing your calorie intake gradually. Experts say that a healthy rate at which to drop your calories is from 100-500 calories per day. Here a few tips to help get you started!
Replacing Familiar Foods With Lower Calorie Alternatives
If you replaced your morning bagel with a Bagel Thin you’d be starting your day off with 240 calories less than you did the day before.
What about that delicious bacon or cheeseburger? Going with a chicken or turkey alternative can shave off almost 300 calories! You could also swap out the buns for lettuce wraps.
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Veggies Masquerading As Starches
Comfort foods are, perhaps, some of the most difficult to give up. Swapping in vegetables and preparing them in a way that
Zoodles (zucchini noodles) replaces pasta. They don’t have a strong flavor so they go great with any kind of sauce. Cauliflower does a tremendous job playing the part of the mashed potato and you prepare it the same way! Boil, mash, season, and serve. And the best part? These little tricks can save you close to 200 calories per meal!
Negative Calorie Foods
Yes, you read that correctly. There are foods that take more energy to burn than the calories they provide.
Choose any of the items from this list to replace one daily snack and start chipping away at those calories!
How often do you eat a snack straight from the bag? Eating directly from the box makes it impossible to keep track of your calorie intake. The best thing to do is to portion out your snacks for the week ahead of time.
Keep your snacks in a single serving size in its own baggie or container. You’ll be less likely to overeat and you’ll know exactly how many calories you’re taking in.
Play Mind Games
The Journal of Consumer Research sites several things you can do to trick yourself into eating less. Some of the suggestions seem a bit ridiculous, but they’ve got the research to back up their claims.
• Use smaller plates/bowls: The Delboeuf illusion says that two identical items placed side by side will not appear to be of equal size if each is surrounded by a different sized circle, which in our case, is a dish. The bigger the circle the smaller the item appeared. Placing your food on smaller dishes will help you feel like you’re actually eating more than you are.
• Make sure your dish is a differen
• Drink from tall glasses: If partaking in an adult beverage, swap your lowball glass for something tall and narrow. Researches from the British Medical Journal found that you’re more likely to pour larger amounts of alcohol into a short glass as opposed to a tall one.
• Cut your food into smaller bites: A test conducted at the Arizona State University found that students who were told to cut up their bagel before eating it ate less calories than those who ate the uncut bagels.
There you have it! Most of the suggestions on this list are very simple to integrate into your daily routine. A swap of an ingredient here, a smaller plate there…you’ll be sure to shave off at least 100 calories, if not more, every day!
This list of low carb swaps will push you even further along on your journey of becoming healthy.
5 Ways To Satisfy A Starch Craving When Eating Low Carb
New to a low carb diet? If you are, then you know all too well the challenges a person faces while on it.
Irritability, lack of energy, depression are all very possible and real while following such a type of diet, usually because one gets frustrated by not knowing what to eat. Luckily you don’t have to experience any of them.
In fact, those responses are the body’s way of saying something is not right, and of getting your attention.
So, with that in mind, there are simple low carb diet “tricks” that you can follow to make your cravings for starch disappear while on the low carb diet-and it’s not rocket science.
Without further ado, these are the most effective tricks you can employ to stave off the carb-munchies
Don’t Starve Yourself
Sounds easy right. Many people hear the word diet and think they need to restrict themselves from eating altogether. Going on a diet is synonymous with starving for many people- simply because they associate “diet” with a significant reduction in
This is where many people mess up. If you restrict your calories too much, too fast, your body goes into starvation mode- decreasing your metabolism and revving up starch craving and hunger pangs.
Eat More Protein
Protein is quite likely the most important macro-nutrient needed in the body. Without enough, you lose muscle mass, chemical processes in the body grind to a halt (AKA, metabolism) and you subsequently burn
But did you also know that people consuming higher amounts of protein in their diet have far less starch or sugar cravings? This is because proteins, and more specifically slower digesting varieties (such as red meat and casein protein) signal to the brain higher level of satiety.
This causes you to have fewer carb cravings and become more efficient in weight loss.
Eat More Fats
“Whoa! You gotta be kidding me” is probably what’s going through your mind right about now, but it has been proven, and is widely becoming accepted, that a reasonable amount of dietary fat consumption is not bad for you, and is more likely to be beneficial. Why? Chew on these:
• Fat Is Essential For Production Of Hormones By The Body. These hormones include sex hormones, and fat burning hormones (epinephrine and norepinephrine) as well as many other supporting ones. Restriction of dietary fat correlates to lower levels of these hormones
• Fat Blunts Your Craving For Carbs Or Starch- fat is extremely filling and satisfying, and when eaten with protein it slows down its absorption significantly. In fact, consuming a diet high in protein and good fats (such as that found in avocadoes and almonds) while subsequently restricting carbohydrates, can lead to profound body composition changes.
This is also likely to be the best plan for long-term weight loss and stopping starch cravings once and for all.
And just to top it off- did you know that many of the negative effects associated with fats are really attributed to when it combines with carbs? Yep, it takes two to tango (or in this case, make you fat and unhealthy!)
Eat More Frequently
Eating smaller meals, spaced more closely together is a better way for keeping carb cravings at bay than 3 large meals spaced many hours apart. Why? Because it helps to keep insulin levels somewhat stable throughout the day. And, since insulin signals hunger and starch cravings when levels drop low, keeping it at a stable elevation prevents cravings in the first place.
Hydrate & Veggi-nate!
I bet you’re tired of hearing “drink water, eat your veggies, blah blah” but what if I told you there was a stupidly simple way to beat the carb cravings while doing the same? Interested? Here’s what you can do
• Drink a gallon of water a day- the easy way to do this is full a one-gallon sized jug with water, and draw marks on it that have to be passed every hour. This not only makes it easy for you to visualize how much you need to drink, but keeps you accountable. Water is absolutely essential for beating a craving
• Eat As MUCH Veggies As You Want- yes, this revolutionary piece is what will make or break your low carb diet. Let me tell you why; veggies are extremely low calorie, meaning that one or even two full cups worth is unlikely to even deliver 200 calories.
Secondly, by eating a particular one you enjoy, it doesn’t feel like a task and you feel satisfied in the process. A simple plan for achieving