16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

many carbs day lose weight

16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes

 

More and more people want to eat without a lot of carbohydrates. This is because of the health benefits or to achieve or maintain a good weight.

But how do you put that into practice? In this article, I will give you the tips with which you can easily eat without too much carbohydrate.

What you will learn in this article:

  • The reasons to eat without a lot of carbohydrates
  • What the common mistakes are with eating fewer carbohydrates
  • The tips to eat less carbohydrate in practice
  • Recipes to eat without a lot of carbohydrates

Finally, I will give you 3 delicious recipes without lots of carbohydrates. So you will see that eating without a lot of carbohydrates can also be very tasty.

Reasons enough to eat without a lot of carbohydrates

There are roughly two reasons for not eating a lot of carbohydrates.

These are:

  1. The health benefits
  2. Checking the body weight/fat %

Reason # 1: The health benefits

Improving health by eating low on carbohydrates is, of course, a broad concept and it has an effect on health in several areas. Especially for (the occurrence of) the disorders that come under the metabolic syndrome, it has many health benefits.

metabolic syndrome

A characteristic of the metabolic syndrome is too much visceral fat (fat around the organs, the liver in particular).

Not eating a lot of carbohydrates is very effective in getting rid of the organ and belly fat.

For example, low-carbohydrate food is useful for people with type 2 diabetes, but also to prevent type 2 diabetes.

By not eating a lot of carbohydrates you lower the risk of type 2 diabetes.

diabetes-type-2People with diabetes can eat more carbohydrates by keeping their blood glucose under control. This is important because it can prevent the annoying complications of type 2 diabetes.

Other conditions that fall under the metabolic syndrome are high cholesterol, high blood pressure and cardiovascular diseases.

It is often thought that eating fat is the cause of high cholesterol. But this is eating pastaprecisely caused by eating too many carbohydrates/sugars.

Eating fewer carbohydrates will improve cholesterol. The blood pressure will also be lowered. It will not surprise you that the risk of cardiovascular disease will also be reduced by eating fewer carbohydrates.

Another health advantage of eating low carbohydrates is that this will improve the intestinal flora. For this, you have to keep eating enough vegetables so that you keep getting enough fiber.

Reason # 2: Checking body weight

eat-without-many-carbohydratesYou can not eat a lot of carbohydrates until you reach your target weight. After you hit your target weight, you can keep a low carbohydrate lifestyle to stay at your ideal weight.

To get rid of kilos you will have to be more strict with the number of carbohydrates you eat. To stay on your weight you can let the reins celebrate.

The big advantage of eating low-carbohydrate is that it will not cost any effort because you will not have a constant sense of hunger.

'Sugar addiction'

By not eating too many carbohydrates, the ‘sugar addiction’ will disappear. With the disappearance of the constant appetite for sweets, it will naturally become much easier not to eat a lot of carbohydrates.

Compared with other weight-loss methods, eating low on carbohydrates is the winner. For example, low-carbohydrate food is 2 to 3 times more efficient than low-fat food. You can read more about this in my article about the low-carbohydrate diet.

The Renegade Diet plan Check it OUT HERE!!

 

Common mistakes in eating without too many carbohydrates

Do you want to take advantage of the health benefits of low-carbohydrate food or do you want to lose weight than it is important that you do not commit these common mistakes!

Continue reading

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Metabolic syndrome – Global health issue!

Global health issue caused by poor lifestyle factors

Many lifestyle factors such as poor diet, lack of sleep, lack of exercise, stress, and pollutants can throw the metabolism of the body out of balance. As a result, this makes you more susceptible to disease and illness such as metabolic syndrome, type II diabetes, and cardiovascular risks. When using supplements products along with implementing the proper nutrition, exercise, and lifestyle habits, in doing so, your metabolism is able to function at its best and improve your quality of life.


Illness or wellness

Why Supplements?

1. Many of the foods consumed today are highly processed and lack the nutrient density (vitamins and minerals) your body needs to function properly.
2. For the average individual, it is challenging to consume all the necessary vitamins and minerals from food alone due to poor nutritional habits.
3. Pesticides, pollutants, and environmental toxins have decreased the nutrient density in soil over the last 50 years. This has resulted in lower amounts of vitamins, minerals, and phytonutrients in the food we consume today.

My advice would use the right supplement products, to ensure that with each serving your body is receiving the proper amount of vital nutrients necessary for maintaining proper metabolic function and health.

Metabolic health

Metabolic refers to the lump sum of all chemical reactions that occur in living organism metabolism.
The human body performs 10.000 classes of chemical reactions and millions of individual reactions every single second.
These reactions are involved in all facets of human health.

(E.g. cognition digestions, respiration, circulation, gut health, etc.)

What are the 5 risk factors for metabolic syndrome?

A metabolic syndrome is a group of five risk factors that increase the likelihood of developing

1.) heart disease, 2.)diabetes, and 3.) stroke, 4.) increased blood pressure (greater than 130/85 mmHg) 5.) high blood sugar levels (insulin resistance)

 

Metabolic Syndrome

Metabolic reboot program

Functional Foods

Proven Results

  • Blood test/photo/measurements
  • Metabolic reboot program set
  • Smart eating 4-4-12 (Habits change)
  • Metabolic nutrition (Build your plate)
  • Exercise science
  • Do not restart your 4, 8, or 12 hours if you snack between the 4-4-12. Continue as planned for the rest of the day. 8. Your meal timing begins once you start eating a meal, not after you finish a meal. 9. Do not skip or forego a meal if your schedule causes you not to “perfectly” follow the 4-4-12 or 4-4-4-8 outline.

The 4-4-12 and 4-4-4-8 are structured guidelines based on the amount of time you wait between meals without any snacking in order to optimize metabolic function and how your body utilizes its own stored energy.

4-4-12

For individuals wanting to lose weight, decrease body fat, and increase lean muscle mass 4-4-12 Structure: 4-6 hours between breakfast and lunch with no snacking 4-6 hours between lunch and dinner with no snacking 12 hours between dinner and breakfast with no snacking

4-4-4-8

For individuals wanting to gain weight and increase lean muscle mass 4-4-4-8 Structure: 4-5 hours between meals 1 and 2 with no snacking 4-5 hours between meals 2 and 3 with no snacking 4-5 hours between meals 3 and 4 with no snacking 8 hours between meals 4 and 1 with no snacking

4-4-12 and 4-4-4-8 Guidelines:

1. Water, coffee or tea (as long as no creamer or sugar is added), and non-calorie supplements are OK to have outside of the 4-4-12 and 4-4-4-8 as a “snack”.

2. You can wait more than 4 hours before your next meal, it’s just important that you don’t eat before the 4 hours.

3. it’s recommended not to go more than 6 hours until your next meal to avoid the risk of blood sugar levels dropping

4. If you are not able to go the full 4 hours without snacking, you may not be adding enough food with your meals. Please make sure to review the “Build Your Plate Guide” and consume the recommended amount outlined.

5. At first, the 4-4-12 and 4-4-4-8 may be especially challenging for some. It may take a few days or even a week to adjust to the new schedule.

6. It is recommended that you strive to always stick to the 4-4-12 and 4-4-4-8, but if you are not able to at times, it is best to eat something found on “the enjoy” or moderation list, rather than risking a crash in blood sugar levels.


Make sure you are getting all your meals daily.

The goal is

for you to follow the 4-4-12 and 4-4-4-8 to the best of your ability and learn how to make it work for you.

 

Foods to enjoy

CARBOHYDRATES

Grains: Bran, Black Rice, Quinoa, Wheat Germ, Wild Rice Fruits: Apple, Apricots, Blackberries, Blueberries, Cherries, Coconut, Durian, Dragonfruit, Figs, Guava, Grapes, Grapefruit, Kiwis, Lemon, Mangosteen, Nectarines, Oranges, Passion Fruit, Peaches, Pears, Plums, Pomegranate, Rambutan, Raspberries, Strawberries, Tamarind, Tomatoes

Healthy Carbohydrates

Vegetables: Artichoke, Arugula, Asparagus, Bamboo Shoot, Beets, Bok Choy, Broccoli, Brussels Sprouts, Coconut Shoot, Cabbages, Carrots (raw), Cauliflower, Celery, Chili Pepper, Collard Greens, Cucumber, Eggplant, Green Beans, Green Peas, Jicama, Kale, Leeks, Mushrooms, Onion, Peppers, Pickle, Radishes, Rhubarb, Romaine Lettuce, Spinach, Turnip, Zucchini

Legumes: Beans, Lentils, Unsweetened Soy Milk

PROTEINS

Meats: 95% Lean Ground Beef, Chicken Breast, Crab, Eye of Round, Flank Steak, Halibut, Herring, Lamb shoulder, Lamb Loin, Lamb Leg, Lobster, Mackerel, Pork Loin, Salmon, Sardines, Shrimp, Sirloin, Tender Loin, Tilapia, Tuna, Turkey Bacon, Turkey Breast, Whole Eggs,

Veal Dairy: Cottage Cheese, Plain Greek Yogurt

Soy Products: Tempeh, Tofu, TVP

Proteins

FATS

Vegetables: Avocado, Olives

Nuts and Seeds: Almonds, Cashews, Chia, Flax, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sesame Seeds, Sunflower Seeds, Walnuts

Dairy: Cheeses Oils: Coconut, Fish, Flaxseed, Macadamia Nut, Olive

Beverages: Unsweetened Almond Milk

Healthy Fats

ALL HERBS & SPICES

Basil, Cinnamon, Herbal Teas, Garlic, Oregano, Parsley, Shallot, Vanilla, Pepper, Lemon Pepper, etc.

CONDIMENTS

Balsamic Vinegar, Bolthouse Farms Products, Hummus, Lemon Juice, Mustard, Salsa (no sugar added), Stevia, Vinegar

 

Some last words

As a metabolic health coach as well personal trainer I have a lot of good results with my clients. Usually, I advise them which supplements to use and to have a result measurement, I let them do a blood test so we have proof of the change in the metabolic health.

 

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

 

Good luck with keeping the metabolic storm out of your body!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

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