In my experience, the best way to lose weight and get the body you want is by making small step-by-step improvements in your diet. Super strict diets that require a complete overhaul of your diet are overwhelming and of course, hard to maintain.
While some effort is required, making healthier choices is easier than you may realize.
We all hate to give up our favorite not-so-healthy foods, and while there are some that are best avoiding all together, there are others that can easily be modified to make them lighter and healthier. With some easy swaps that I’m about to share with you over the next few weeks, you'll see that we can keep these foods (with a few adjustments) in our regular diet while staying healthy and not gaining weight.
Today I want to share my favorite nutritious and lower-carb swaps for SANDWICHES & WRAPS, as well as RICE, and I'll share 2 fabulous recipes that you can try this week!
- Instead of wheat wraps or sandwiches, try:
- collard greens wraps
- nori wraps
If you need an easy lunch on-the-go, and are used to preparing a sandwich or wrap, try using collard greens for your wraps. This is way lower in calories and a great way to get more greens in your diet!
Another option is using nori sheets as wraps; nori is a type of seaweed which is very nutritious, rich in minerals and iodine. While they’re most often used for sushi rolls, nori is also great for other wraps!
- Same goes for tacos – instead of wheat or corn tortilla tacos, try: lettuce tacos
You’d be surprised that many restaurants offer this option if you just ask. And of course, it's so easy to do at home for your next Mexican dinner night!
- Instead of rice, try:
- quinoa, amaranth, teff, millet, buckwheat
- “cauliflower rice”
White rice quickly turns to sugar in the body, and creates a spike in your blood sugar affecting your hormones and ultimately energy levels. Plus it’s low in nutrition and at the end, not too different from having straight up sugar.
Quinoa has a lower glycemic index (less effect on your blood sugar) plus it has a ton of protein, fiber and way more minerals/vitamins vs white rice. Other similar options to quinoa include: Amaranth, Teff, Millet and Buckwheat groats - all gluten-free. Next time you’re in whole foods (or in your local healthy market), try these different options out and use them in lieu of rice, with your favorite beef/chicken stew or curry dish.
Cauliflower rice is an awesome vegetarian low-carb and grain-free option. It's also surprisingly easy to make. All you need to do is place your chopped cauliflower in a food processor and pulse until it becomes a rice-like consistency.
Here is an easy, delicious recipe:
Remember, making gradual improvements is the best way to make weight loss sustainable. So start by giving these “low-carb swaps” a try as a great way to not only cut out simple starches and sugars, but also to increase your nutrition intake.
Love and Low-Carb Nutritious Food,
Mariana