Start kicking the habit by booting all the carbs off your kitchen shelves. To withstand the symptoms of withdrawal, fill up on healthy fats and don’t worry about your calorie intake. The point of this first week is to get off simple carbs. Fats are satiating, which will help diminish hunger pangs and keep you from overeating. In addition, for this week, none of your food servings should have more than 4 grams of sugar.
Choose healthy fats like:
- Olive oil
- Fatty fish such as salmon
- Flax seeds
Week 2: Turn White Into Brown
Whole grains keep you full longer, stabilize blood sugar, and are loaded with fiber, vitamins, minerals and antioxidants. Plus, a diet rich in whole grains has been tied to lower rates of chronic disease such as diabetes, high blood pressure, high cholesterol and obesity.
Restock your pantry with fiber-rich brown carbs such as:
- Whole wheat bread
- Brown rice
- Whole grain pasta
Next: Control your pasta portions without scales or measuring cups