Cutting carbs and sugar out of your diet doesn't have to be an extreme challenge. With small, effective strategies, you can do it without sacrificing satisfaction when eating. Here's how to do it:
Start your day with a tasty breakfast of fiber and protein
The first meal of the day sets the tone for your day. A breakfast rich in fiber, protein and healthy fats ensures sustained energy, reduces cravings that lead to overeating and prevents glucose spikes.
To achieve this, simply replace options such as breads, sweets, cereals, crepes and sugary drinks with more nutritious alternatives, such as eggs, lean meats, avocado, Greek yogurt, vegetables and low-glycemic fruits. If you cannot avoid sweetening, opt exclusively for stevia or monk fruit to do so, since these substitutes do not alter glucose levels like other sweeteners.
Breakfast examples:
- Scrambled eggs with spinach and avocado.
- Sugar-free Greek yogurt with red berries and chia.
- Egg white omelette with mushrooms and cheese.
- Grilled chicken breast with hummus and vegetable sticks.
- Smoked salmon with avocado on whole wheat toast.
- Fried eggs in avocado oil and whole wheat toast with plenty of olive oil.
- Natural protein shake (Whey), avocado, and vegetable milk.
Eat whole fruit, not in juices or smoothies
When you eat whole fruit, you take advantage of its fiber, which slows down the absorption of sugar and keeps you fuller for longer. On the other hand, juices and smoothies eliminate much of that fiber, which causes a rapid increase in blood glucose levels and encourages fat accumulation.
Recommended fruits:
- Red fruits (strawberries, blueberries), apples, pears.
- Consume 1-2 servings per day to maintain a healthy balance.
Never start with carbohydrates in a meal
Starting your meals with foods rich in fiber and protein speeds up the feeling of satiety, which helps reduce the amount of carbohydrates you consume later. This approach prevents overeating and promotes a better balance in portions. In addition, both fiber and healthy fats present in proteins slow down the digestion of carbohydrates, preventing sudden increases in blood glucose levels.
Ideal order in a meal:
- Vegetables.
- Protein and fats.
- Complex carbohydrates (legumes, whole grains, tubers).
- Simple carbohydrates (white rice, breads).
- Sweets and sugary drinks.
Snack on salty foods, not sweets
If you need a snack between meals, opting for salty, low-carb options is key to keeping hunger at bay and avoiding sugar cravings.
Healthy options:
- Cheeses: An excellent option as a salty, practical and nutrient-rich snack.
- Plain Greek yogurt: Add some nuts for extra flavor.
- Nuts: Almonds, walnuts or pistachios in small portions (about 15-20 grams).
- Boiled eggs: An easy source of protein that will fill you up quickly.
- Olives: Rich in healthy fats and low in carbohydrates.
- Carrot or celery sticks with hummus: You can also use guacamole.
- Natural protein shake (Whey): Add red berries and unsweetened almond milk.
- Canned tuna (in water): Mix it with a little mustard or avocado.
- Edamame: An excellent source of protein and fiber that is also low in carbs.
- Pickled cucumbers: They are low in calories and have a satisfying salty flavor.
Avoid:
- Cookies, chocolates and ultra-processed snacks: High in sugar and empty calories that cause more desire for carbohydrates.
- Commercial granola bars: Many contain more sugar than a dessert.
- Commercial chips or fries: Highly processed and loaded with trans fats and unnecessary carbohydrates.
Additional tip:
If you're feeling the need for something sweet, opt for a mixed snack like Greek yogurt with a sprinkle of cinnamon and berries. This way, you'll get a bit of natural sweetness without indulging in unhealthy cravings.
Sweeten intelligently
Choose natural sweeteners that won’t alter blood glucose levels. Basically, choose stevia or monk fruit.
Any other sweetener such as aspartame, sucralose or corn syrup creates inflammation, alters the intestinal microbiota and increases sugar cravings. Honey, although it has some nutrients and antioxidants, is still a concentrated source of sugar and raises glucose levels.
Replace refined carbohydrates with better options
Make small changes to your everyday foods to reduce carbs without feeling deprived.
Practical substitutions:
- White rice → Brown rice or chopped cauliflower.
- White bread → Whole wheat or rye bread.
- Regular pasta → Legume or zucchini pasta.
Increase protein and healthy fats
Lean proteins and healthy fats are key allies when cutting carbs, as they help maintain satiety and effectively control hunger.
Ideal foods:
- Eggs, chicken, fish, meat.
- Avocado, olive oil, nuts (in moderation).
Example: Swap a sandwich for a bowl of salad with chicken and avocado.
Conclusion
Cutting out carbs and sugar doesn't have to be a sacrifice. You can do it smartly without giving up the pleasure of enjoying your meals. Make these small changes and you'll see significant results in your health and well-being.