MetabolizePMD: 5 Tips to Reduce the Carbs in Your Diet
Eating a low-carb diet is a great way to lose weight. But it can be hard to get started. In this video, Greenville health coach Caiti Nascarella offers five simple tips to help you reduce the carbs in your diet immediately. Watch the video below for more information and read on for a full recap.
1. Switch to unsweetened beverages.
- Preferred: Unsweetened tea or coffee, or simply water
- Optional: Zero calorie beverages sweetened with stevia or monk fruit (Zevia for soda replacement or True Lime/True Lemon for flavored water or juice alternative)
2. Ditch the bread over time
- Opt out of the bread basket when dining out. It's too easy to overindulge, particularly when socializing.
- If you're a sandwich eater, begin by switching to open faced sandwiches if you must. Eventually you could switch to lettuce wraps or eating leftovers from the night before.
3. Substitute non-starchy produce (i.e. things that grow above the ground) for starchy sides such as rice, potatoes, and pasta.
- Rice → Cauliflower rice
- Potatoes → Brussels sprouts
- Pasta → Zucchini noodles
4. Add fat to boost your satisfaction with meals.
- Mediterranean style: Olive oil, coconut oil, salmon, avocado, nuts, and seeds.
- Keto style: Grass fed beef, eggs, butter, and many more.
5. Know that it's okay to start small.
We want this to be a lifestyle, so implementing slowly may be most comfortable and realistic. It's okay to set small goals that you achieve over time, rather than set lofty goals that you can't achieve that may lead to feeling discouraged. I often have patients start by phasing out carbs in drinks or by adapting just one meal a day, whichever meal would be the most realistic to adapt first.
MetabolizePMD is a new wellness program under development at PartnerMD. By focusing on weight management and the science behind it, MetabolizePMD will help participants pursue and achieve metabolic wellness through the latest in healthy eating. Check out more MetabolizePMD content here. More information coming soon!