How to reduce carbohydrate consumption to lose body fat

reduce carbohydrate

When reducing the consumption of carbohydrates we must take into account that the worst are simple, while the complexes are satiating and have a greater nutritional contribution. Daily consumption of carbohydrate sources is an essential part of the nutrition of all people looking to stay healthy.

Including it within the diet plan is essential to enjoy optimum physical and mental performance and maintain a good functioning of metabolism. However, when losing body fat is treated, you need to limit your intake and opt for those foods that contain them in minimal amounts.

While it is not convenient to suppress them completely, it is essential to learn to choose the healthiest, that is, complex type. In addition, it is convenient to implement some dietary tricks that, without exposing health, help reduce your intake in a safe way. This time we want to share several of them so that you start to take them into account every day.

Avoid consumption of sugary drinks

The sugary juices and soft drinks they distribute on the market do not provide significant nutritional value and instead provide a large number of unnecessary calories. Eating them generates an anxiety reaction in the body that almost always leads to consuming more sources of simple carbohydrates.

On the other hand, its high sugar content affects metabolic functioning and among other things, causes:

  • Increased insulin resistance.
  • Tendency to develop type 2 diabetes.
  • Risk of overweight and obesity.

Increases vegetable consumption

By increasing the daily intake of vegetables without starch you can significantly decrease the desire to ingest more carbohydrates than necessary.

These foods have high levels of dietary fiber and antioxidant compounds that, in addition to improving digestion, increase metabolism and slow down food cravings.

Try to choose varieties like:

  • Green leafy vegetables
  • Tomatoes
  • Carrots
  • Beet

Increases the intake of healthy fats

Increasing the consumption of foods rich in healthy fats is an excellent way to decrease the amount of carbohydrates without affecting the energy levels of the body.

This type of nutrient is essential for a good metabolic functioning and, in turn, influences the increase of the sensation of satiety.

Some of its best sources are:

  • Extra virgin olive oil
  • Avocados
  • Nuts
  • Fatty fish
  • Seeds (chia, flax, sunflower)

Ensures adequate consumption of proteins

Although many things have been said about proteins, today it is recognized that they are fundamental to enjoy good health and body weight. Foods that contain this nutrient should correspond to 35% of daily calories and, if possible, should be added at the breakfast.

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Since they are of high energy value, they will help to have a better performance and, in turn, will support the activity of the metabolism.

You can find proteins of high biological value in:

  • Eggs
  • Lean meats
  • Fatty fish
  • Nuts
  • Whole grains
  • Vegetables

Opt for whole foods

Although whole foods contain carbohydrates, their intake supports the process of eliminating body fat and, by the way, gives energies to the body. This is because they are complex type carbohydrates that, unlike simple ones, are more easily assimilated into the body.

In addition, this variety of foods contains fiber, antioxidants and other essential nutrients that contribute to improving physical and mental well-being.

Replace cow’s milk

The cow’s milk can be nutritious for those not suffering lactose intolerance; However, because of its fat and carbohydrate content, it is not desirable to include it in the diet when looking to lose body weight. Each glass of this food gives the body between 12 and 13 grams of carbohydrates, in addition to a significant number of calories.

Therefore, it is convenient to replace it with vegetable milks, which, unlike this, only provide 2 grams of carbohydrates. Even these alternatives are usually very low in calories and, because of their fiber content, are good for digestion.

Choose varieties such as:

  • Coconut
  • Almonds
  • Rice
  • Nuts


Reducing carbohydrate consumption is often not easy when you have certain dietary habits. However, by taking into account the above recommendations you can limit your intake to lose body fat more easily.

Designing a healthy, calorie-controlled diet is the best way to fight off excess weight.

Be sure to include all nutrient groups in your diet.

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