How to Reduce Your Carbohydrate Intake to Lose Body Fat

27 February, 2019
When reducing your carbohydrate intake, you should bear in mind that simple carbohydrates are the worst, while complex carbohydrates are filling and offer greater nutritional value.

Eating a diet some moderate carbohydrate content is an essential part of nutrition for anyone who wants to stay healthy.

Including them in your diet is essential for achieving optimum physical and mental performance and for sustaining a healthy metabolism.

However, if your aim is to lose body fat, it’s important to limit your intake and choose foods that contain smaller quantities of carbohydrates.

While it’s not advisable to cut them out completely, it’s essential to learn to choose the most healthy carbohydrates, which are complex carbohydrates. It is also advisable to adopt some dietary tricks that help to reduce your carbohydrate intake safely,without putting your health at risk.

In this article, we want to share a few of these tricks.

Avoid sugary drinks

Sugary soft drinks of various colors in glasses.

The sugary juices and soft drinks on the market don’t offer any significant nutritional value. Instead, they contain a large quantity of unnecessary calories.

Some say that drinking them causes the body crave even more simple carbohydrates.

On the other hand, their high sugar content affects metabolic function and causes, among other things:

  • Increased resistance to insulin.
  • Tendency to develop type 2 diabetes.
  • Risk of becoming overweight or obese.

See also: Use These 5 Tricks to Start Burning Calories Without Realizing It

Eat more vegetables

Increasing the amount of non-starchy vegetables you eat each day will help you to significantly reduce the desire to eat more carbohydrates than necessary.

These foods contain high levels of dietary fiber and antioxidant compounds that, aside from improving digestion, also increase your metabolic rate and reduce your desire for more food.

Try to eat foods like:

  • Leafy greens
  • Tomatoes
  • Carrots
  • Beetroot

Eat more healthy fats

Several foods containing healthy fats.

Increasing your intake of foods rich in healthy fats is an excellent way of reducing the amount of carbohydrates you eat without affecting your body’s energy levels.

This type of nutrients is essential for the metabolism to work well and also contribute to making you feel more full.

Some of the best sources are:

  • Extra virgin olive oil
  • Avocados
  • Nuts
  • Oily fish
  • Seeds (chia, linseed, sunflower)

Make sure you’re eating enough protein and avoid excess carbohydrate consumption

Although much has been said of proteins, today they are recognized as essential for good health and body weight.

Foods that contain protein should make up 35% of your daily calories, and if possible should be included in your breakfast.

Given their high energy content, they will help you to perform better and support your metabolism.

You can find high biological proteins in:

  • Eggs
  • Lean meats
  • Oily fish
  • Nuts
  • Whole grain cereals
  • Vegetables

Choose whole grain foods

Whole grains breads contain a good sort of carbohydrate.

Although whole grain foods contain carbohydrates, eating them supports the process of eliminating body fat and simultaneously gives the body energy.

This is because they are complex carbohydrates. Compared to simple carbohydrates, they are more easily assimilated by the body.

Also, these foods contain fiber, antioxidants and other essential nutrients that contribute to improving physical and mental well being.

Replace cow’s milk

Cow’s milk can be nutritious for those who don’t suffer from lactose intolerance. However, due to its fat and carbohydrate content, it’s not advisable to include it in your diet if you want to lose weight.

Each glass of milk gives the body between 12 and 13 grams of carbohydrates, as well as a significant quantity of calories.

It’s therefore advisable to substitute it with vegetable milk that, as opposed to cow’s milk, only contain 2 grams of carbohydrates.

These alternatives also tend to be very low in calories and, because of their fiber content, they are good for digestion.

Choose varieties such as:

  • Coconut milk
  • Almond milk
  • Rice milk
  • Walnut milk

We recommend you read: Benefits of Almond Milk


Reducing your carbohydrate intake isn’t always easy if you have certain dietary habits.

However, by bearing these recommendations in mind, you can limit your intake and lose body fat more easily.

Designing a healthy diet with controlled calorie intake is the best way to fight excess weight.

Be sure to include all food groups in your diet.

Hu, F. B., & Malik, V. S. (2010). Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence. Physiology and Behavior.

Pereira, P. C. (2014). Milk nutritional composition and its role in human health. Nutrition.

Philip Karl, J., & McKeown, N. M. (2014). Whole Grains in the Prevention and Treatment of Abdominal Obesity. In Nutrition in the Prevention and Treatment of Abdominal Obesity.

Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity.