There are numerous ways to decrease your carbohydrate intake

November is fast approaching and for the whole month, I’m going to be creating as much content as I can to help you understand how to adopt a lowER-carb lifestyle. You’ll see I’ve popped the ER in there because that’s where the focus must be – simply lowER than it usually is.

Here are the 3 reasons why I believe we all need to be living a lowER-carbohydrate lifestyle;

• Excessive and consistent intake of carbohydrates keeps our insulin levels high – which in turn decreases our ability to burn fat and increases energy storage.
• We’re currently consuming more processed foods than EVER – most of which are extremely carb-rich which make them convenient and therefore easier to overconsume.
• Most modern diseases are caused by inflammation in the body - which both of the above heavily contribute towards.

 
Now, it’s not the fact that people don’t understand the benefits of going lowER-carb, nearly everyone who’s switched up their eating has experienced the weight loss benefits associated (which is just one of many), but they just can’t maintain it. Why? Well, first off there are 3 mistakes I often see people make when switching up their eating habits, but the biggest failure is down to a lack of strategies.
 
Many believe that every meal must be low-carb in order to be successful and achieve results – increased energy, mood and health and decreased inflammation and weight/fat – only to give up once they can’t maintain it or slip up, which is silly!
 
Let’s look at it another way - let’s say you ate 3 x per day for a week – you’d be eating 21 meals a week, right? Well, what if I told you that eating 5 lowER-carb meals out of those 21 qualified as living a lowER-carb lifestyle? Would you believe me? Of course, you would as you’re eating FEWER carbs, which is the whole point.
 
You see, it’s about eating less than you usually would and decreasing your intake as you adapt until you finally find your balance – between feeling and looking your best! I usually eat 2 meals a day as I fast throughout the morning hours, then when it comes to eating, I focus on eating one very low-carb meal (think protein and fats) and the other I go with the flow.
 
Of course, I opt for more unprocessed items, but the point is you can still have a pizza on a Friday night, you just can’t have one every night along with a baguette at lunch, a bowl of oats and fruit for breakfast and a granola bar as a mid-afternoon pick you up – not if you truly want to take control of your health and weight.
 
You could, however, have a pizza on a Friday night, some eggs and salmon on a piece of toast for breakfast, a low-sugar protein bar as a snack (if needed) and a large chicken and Greek salad for lunch. Do you see what I’m getting at here?

Here are a few strategies to help you achieve the balance you need to finally adopt a lower-carb lifestyle:
 
A simple swap 
 
This strategy is all about seeking out the lowest option possible and is best for those who understand the difference in the carb content of foods (more on this VERY soon). For example, you’d swap out your spaghetti for courgetti or rice for cauliflower rice instead.
 
Small portions 
 
This strategy is exactly what you’d think and is about decreasing the amount you’re eating at each serving. For example, choosing ½ cup of rice and extra veggies instead of a whole cup of rice. This strategy is best for those of you with good willpower, as you’re subjecting yourself to the taste and familiarity yet stopping short of your usual quantity.

Carb cycling 
 
This strategy is great for those of you with a hectic and busy social life as you’ll cycle between lower and higher intakes depending on your commitments. Ideally, you’ll still eat a little less than usual on your higher days, but the point is that a lower intake over 2 days will help balance out the one day of higher intake.
 
Meal cycling
 
This is another cycling strategy and again great for those with a hectic and busy social life, but the focus is on each meal individually and not per day. For example, choosing a lower-carb breakfast and lunch because you're taking your wife to her favourite Italian restaurant and absolutely love the seafood linguini.
 
All of the above!
 
Each strategy isn’t exclusive and of course, can be mixed and matched to meet your needs. To be fair, it’s how I operating my eating habits as I find the fluidity helps.  
 
With a little planning and understanding, you’ll soon realise how easy it is to get a handle on your eating habits. The best thing about adopting a lowER-carbohydrate lifestyle is a simple fact that the more you lower your intake - the less you realise you need. Then, once you find your balance (which again will decrease over time) you’ll realise what it takes for you to look and feel your best!
 
Have you downloaded the FREE LowER-Carbohydrate Action Plan?
 
If you have any questions, please leave them below.
 
Speak soon, JC.