1 Calculate the number of carbs you want to eat. The Dietary Guidelines for Americans
recommend that carbohydrates make up 45-65% of your daily caloric intake for a
standard diet. Based on a 2,000-calorie/day diet, this means
approximately 900-1,300 calories each day from carbs.
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Lower carb diets
typically mean reducing carbs to between 240-520 calories each day, which
equates to 60-130 grams of carbohydrates.
2 Consult your doctor or dietitian. Before making any big changes to your diet,
consult your doctor or a dietitian regarding the safest way for you to do so.
Current blood work results, existing kidney conditions, and other factors can
all contribute to the healthiest way for you to cut back on carbs.
3 Check labels. Once you know your target for
carbohydrates, remember to check labels for the food you buy. Try to balance
options in order to adequately reduce carbs to your desired amount.
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In addition to grams
of carbs and calories from carbs, you may also see carbs listed as “servings.”
Each serving of carbs is equivalent to 15 grams of carbs. However, you won’t
see fractions or decimals of servings, so each serving isn’t exact. Typically, if
a food has 8-22 grams of carbohydrates, then it will be listed as one serving.
4 Use the glycemic index. This helpful guide makes it possible to
determine how many carbohydrates are found in a number of different foods both
raw and processed. The index provides a per serving count of carbohydrates,
making the process of carbohydrate counting much easier. Using the index allows
you to plan for a healthy amount of carbs at each meal while avoiding the
chance of taking in too many carbohydrates at a single setting.
5 Consider dietary changes you can maintain. You’re better off skipping fad diets
that you can stick with only for a month or two before burning out on them.
Many high-protein, low-carb diets can simply feel too restricting for long-term
adoption. Instead, make changes in your diet that you will have an easier time
maintaining.
6 Stay aware of potential complications. The additional fat from many
high-protein sources can lead to additional problems when cutting carbs, such
as higher cholesterol, which in turn raises the risks of heart disease. High
long-term carbohydrate restrictions can also lead to vitamin or mineral
deficiencies, bone loss, and gastrointestinal disturbances.
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Severely limiting
carbohydrates (anything less than 20 grams each day) may also lead to a body
process called ketosis. This is when your body does not have enough sugar
(glucose) to produce energy, and your body begins breaking down stored fat to
operate. Side effects can include nausea, headache, and physical and mental
fatigue.
Tips
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For additional help in meal planning, ask your doctor for a
referral to a trained dietitian. The dietitian can design a diet plan that not
only helps to control your carbohydrate intake but also balances the need for
other nutrients and minimizes the chances of taking in too much fat and
cholesterol.
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Remember that diabetics do not need to restrict carbohydrates as
much as they need to be consistent with them. The spikes of high blood sugar
followed by drops in blood sugar are what causes problems. Carbohydrate
consistency along with pairing carbohydrates with proteins and fats will help
to maintain proper blood sugar levels. Always test your blood glucose levels at
two-hour and one-hour intervals after a meal to get some idea of how certain
foods impact your blood sugar, and then plan meals accordingly.
Warnings
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This article offers certain dietary information, but it should
not be considered medical advice, especially for altering a diet to manage type
2 diabetes. Always consult your doctor before making decisions regarding your
management of any disease or condition.
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Reducing your carbohydrate intake may reduce muscular
flexibility and lead to anxiety attacks or panic attacks if you have a back
problem.
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