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How can I stay at 30 net carbs a day?

How to Eat 30 Carbs Per Day Learn About Carbohydrates. ... Keep a Food Journal. ... Switch to Whole Grains. ... Plan and Prepare Meals Ahead. ... Choose Restaurant Meals Before Arriving. ... Keep Low-Carb Snacks Nearby.

healthyeating.sfgate.com - How to Eat 30 Carbs Per Day

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Eating a low-carb diet has several health benefits, including weight loss and helping to regulate your blood sugar levels. Limiting yourself to 30 grams of carbohydrates per day can be a challenge, because that's a very small amount. One banana, for example, contains 27 grams. Fortunately, there are a whole lot of delicious and healthy foods you can eat that are low in carbohydrates. To stay within 30 grams per day, you need to know what foods are best for you, and you need to keep track of your eating and plan ahead.

Learn About Carbohydrates

Your body requires carbohydrates for energy, but certain types of carbs can sabotage your weight-loss goals because of the way they affect your body. Carbs are broken down and converted into sugar which, along with insulin, is carried through your bloodstream. Simple carbohydrates such as those in pastries, white bread and soda are broken down so quickly that they can cause a surge in your blood sugar levels which is quickly followed by a crash. Complex carbohydrates such as those in whole grains are broken down more slowly. Learn which foods contain which kind of carbs so you'll be able to make healthier eating choices.

Keep a Food Journal

Write down everything you eat, along with the number of carbohydrates each food contains. Make a note at the end of the day about how you felt. Did you have high or low energy throughout the day? Were you able to concentrate and get things done? Any headaches, stomach trouble or other issues? Look back at this record at the end of each week. After several weeks, you'll start to see a relationship between the number and type of carbs you've eaten and the way you felt each day. Seeing written proof that hitting your goal of 30 grams of complex carbs per day made you feel good that day should go a long way toward helping you stay on track.

Switch to Whole Grains

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What are the basic rules for keto?

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Whole grains contain a lot of fiber. Fiber isn't broken down and stored as sugar, so you can subtract the amount of fiber in any given food from the number of carbs. This will help, especially if you're having a hard time giving up things like bread and pasta. It might take a while for you to get used to the rougher texture and stronger flavor, but eating whole grain breads and whole grain pasta allows you to feel like you're eating more carbs than the 30 grams allotted to you.

Plan and Prepare Meals Ahead

Few things will sabotage an eating plan faster than being hungry, tired and out of healthy options. If you're very organized, you can plan a week's worth of meals. If not, then try to plan at least three days' worth ahead of time and shop accordingly. Make sure that each meal includes a protein, some vegetables and a high-fiber whole grain. Vary the colors and textures of the foods involved from day to day so you don't get bored. Calculate the total number of carbs in each meal to make sure that your daily intake won't exceed 30 grams.

Choose Restaurant Meals Before Arriving

Being faced with a menu full of tempting choices can make eating out a particular challenge when you're trying to limit your intake of carbs. Fortunately, most restaurants post their menus online. Before heading out, drink a tall glass of water and have a small, low-carb snack while you peruse the online menu. Decide what you're going to order before you set foot in the restaurant so you're less likely to be tempted by carb-filled treats.

Keep Low-Carb Snacks Nearby

healthyeating.sfgate.com - How to Eat 30 Carbs Per Day

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Does chocolate affect ketosis?

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