Video:Seven Steps to Controlling Carb Intakewith Gina Miller
Learn these seven steps to controlling carb intake so that you can follow the rules of your low-carb diet. Here are seven important steps to controlling carb intake.See Transcript
Transcript:Seven Steps to Controlling Carb Intake
Hi, I am Gina Miller, here today with About.com with seven steps to controlling carbohydrate intake.
Set a Goal to Control Carb Intake
Number 1: Set a goal of how many carbohydrates you would like to reduce from your current diet. Sometimes it is best to start slow and build up to a final goal, such as start by cutting your current carb intake by 1/3 after a week or 2, start cutting your carb intake by half. After a month, if you feel you need to cut more carbs then do so. This is not as shocking to your system and helps you to get adjusted in a healthy manner without problematic side effects.
Keep a Carb Counter Handy to Control Carb Intake
Number 2: Purchase a small Carbohydrate Gram counter book that is handy to keep in your pocket or purse, or check online for a Carb Gram counter app for your phone or computer. That way you can quickly and easily find out the exact amount of carbs in foods, whether at home cooking, running errands, at work or on vacation.
Use a Food Journal to Control Carb Intake
Number 3: Make a journal of everything you eat for two weeks to a month. List each item with a rating system of 1-3, 1 being no carbs or less than 10 grams, a 2 for carbs that are complex and high in fiber and range between 10-25, and a 3 for carbs over 25 grams. A good rule of thumb is anything that contains more than 25 grams of carbs should be avoided for the most part. This tracking journal will help you to determine which carbs you can start to cut out of your diet immediately and which ones you can eat in moderation from the first week, and on until you become very familiar with crab grams.
Research Low-Carb Diets to Control Carb Intake
Number 4: Research low-carb, high fiber diet books and cookbooks found in bookstores, libraries and online. There are hundreds of books on this subject that explain the metabolic function of carbohydrates in our diet. Just remember to not become overwhelmed , just very well informed.
Exercise Daily to Control Carb Intake
Number 5: Exercise Daily, this is the best way to help burn excess fat and curb your cravings for carbs. Again, start out slow if you have not been active in a long time. Walk for 15 minutes a day, 6 days a week, working up to 30-45 minutes a day as you become more fit. Stretch before and after any exercise, both are very important in any exercise regime. And always check with your doctor first before starting any new eating or exercise regime.
Cook at Home to Control Carb Intake
Number 6: Try to eat most of your meals at home, especially in the first few months of a low carb diet regime. Restaurants use many hidden ingredients and sauces that are high in fat and sugars, that ultimately turn into extremely high carb intake.
Eat Small Portions to Control Carb Intake
Number 7: Eat smaller portions at all meals, and do not become too hungry between meals. This is one of the best ways to control your carb intake. Your main 3 meals a day should be smaller and plate should be divided into thirds, consisting of low-fat protein, vegetables or fruit and the smallest portion should be a complex carbs with a high fiber content. Drinking 6-8 glasses of water daily is also important and helps you to feel full and not crave bad carbohydrates.
And that is seven steps to controlling carbohydrate intake. Thank you for watching, and for more information visit About.com Health.