Podcast: Play in new window | Download

Subscribe: RSS

The hardest way to lose weight is via strict portion control of crap-o-la food. If you’re willing to ditch the stuff that provides no value to your body then you’ll get to enjoy HEAPS of the foods that keep your body fit, strong, lean and energised.

In last weeks tucker show I covered One Ingredient Fat Fighting Foods… today is all about:

How to Cut Carbs To Lose Weight. 

I’m going to focus on simple, high bang-for-your-fat-burning-buck switches.

First off I feel it’s important to clarify two important points:

Point One. Although I’m an ex-carb-queen, I’m not a carb hater.

Pretty much all my fav foods are carbs… from bread – to pizza – to scones, muffins and simple yet stunning… roast spuds.

Yes, I LOVE carbs however I’ve worked out:

Firstly, that I love being my ideal shape even more and 

Secondly, that if I make the simple switches I’m going to share with you today then I can still enjoy generous amounts of my fav carbohydrate foods each week.

Point Two. Although fibrous veg ARE carbs, for the purpose of this show – and anything I ever say – they are FREE and AWESOME and I would never recommend cutting them!

Before we get rolling its important to remember YOUR IDEAL BODY IS A LIFESTYLE, NOT A ONCE OFF EVENT… so the actions you take to get there need to be sustainable.

However it’s also amazing what can become acceptable and sustainable to you, when you take it one step at a time.  I could never have gone from processed carbs 5-6 meals a day…to 2-3 times a week.  There were steps of my choosing in between.  So, go at your own pace.

Let’s first check out 3 Important factors to account for:

1. What is your goal? …and the timeframe to achieve it?

=> the more hard core your goal (and by hard core I actually mean – do you want to get super-crazy-lean-and-buff – most people I meet don’t, so most people I meet don’t need to go overboard with cutting ALL carbs, just the rubbish ones).

2. How much activity are you currently doing? 

AND how much is sustainable, long term?

3. What is your current carb consumption?

As with any potential upgrade to your eating you consider, the question to ask: “What is this worth to me and what am I willing to do to achieve it?”

Talking of what you are willing to do – and before you get anxious about giving up your fav vices – I believe 

Anything can be worked into your eating regime while you still lose weight and then sustain your ideal body.  The factor to account for is OPPORTUNITY COST. 

Even alcohol, my personal vice of choice and that is our subject for Friday’s frequently asked question show. 

Back to today… your next question to ask: “Given the amount of (insert vice of choice… lets say Shiraz for the purpose of this example) I’m choosing to consume on a weekly basis, what does this mean to my overall fuel consumption and what carbs can I nudge out to ensure my vice is not a nutritionally-void-escalating-extra?” 

Ok, letting jump straight in to a day of simple carb switches.  

At BREAKFAST Your Low Carb Solution is to: switch your cereal or toast for eggs… perhaps a veggie omelette or scrambled with spinach and mushies or poached with bacon or salmon.

Your Better Quality Carb Solution is to: switch your cereal or toast for oats… ideally add a scoop of protein powder instead of sugar and choose almond over regular milk. 

At MORNING TEA Your Low Carb Solution is to: switch your muesli bar or crackers or biscuits to simple yet satisfying nuts.  Or a protein shake with nut butter added.

Your Better Quality Carb Solution is to: switch to Greek yoghurt as it has 1/2 the carbs and double the protein of regular yoghurt… with optional berries or Yes, protein powder. 

At LUNCH Your Low Carb Solution is to: switch your sandwich, pasta, pie, or rice stir fry to a super substantial salad. Some of my super substantial salads live here:

Your Better Quality Carb Solution is to: switch to a super duper substantial salad with chick peas, black beans, or sweet potato. Or a side of ezekiel bread.  

At AFTERNOON TEA Your Low Carb Solution is to: switch to your sugar fix for a low carb protein bar… or on the less fake side, a slice of frittata made on mass.

Your Better Quality Carb Solution is to: switch your sugar fix for a nutrient fix via a green juice.

At DINNER Your Low Carb Solution is to: switch your base of pasta, noodles, rice or bread for extra fibrous veg – perhaps a side of kale or brussel crisps to go with your other veg and a more generous serve of lean protein.

Your Better Quality Carb Solution is to: switch salty, fatty more’ish fries or creamy mash to baked sweet potato. 

AFTER DINNER Your Low Carb Solution is to: switch your chocolate treat for a low carb choc protein shake, or bar, or any of the homemade versions of these protein treats that live here: 

Your Better Quality Carb Solution is to: switch your chocolate treat for a piece of fresh fruit.

There are some basics, let’s go rapid fire with some of my fav switches…

SWITCH rice for cauli-rice.  The same applies for mashed potato.

SWITCH a burger bun for 2 portobello mushroom caps or two thick slices of eggplant.

SWITCH potato chips for crispy Brussels or Kale chips.

SWITCH flour in your pancakes for egg whites and protein powder. Add some cinnamon and even nut butter and these things rock! (here’s my: protein pancake recipe:)

SWITCH pasta for a bed of greens like: asparagus, snow peas, green beans. Or, use julienne zucchini or winter squash.

SWITCH sugary mixers for sparkling mineral water and a wedge or 2 of real fruit. I love vodka mineral water with a wedge of lime and a wedge of pink grapefruit.

And finally;

SWITCH your mindset from a carb overload whatever seems quick and easily mentality to “What can I eat instead, that going to provide my body with great fuel and taste great?”

Here’s my FREE PDF Cheat Sheet on Carb Cutting:

So it must now be time for your action step for today:

I’d love you to decide on the one carb-fest meal each week that you know sends you into a bit of an off the plan spiral of non-awesome eating.  What is it?  And what is the creative carb switch solution you can introduce instead?

If you liked this you’ll also like: Can Cutting Carbs to Lose Weight Kill You?

Thank you so much for your support! To rock even more – and share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.