A Day of Healthy Carb-Cutting
Get on the wagon the healthy way. Ross Edgely, sports scientist and Olympic coach at the English Institute of Sport, gives you a daily meal planner to cut down on carbs without feeling like you’re starving yourself.
8am — Breakfast
Omelette with 3 whole eggs, 2 egg whites, a handful of spinach, 20g reduced-fat cheese (grated) and coconut oil
The secret is coconut oil, which is completely cholesterol-free and a great source of medium-chain triglycerides (MCTs), transformed by your liver into energy rather than fat. MCTs also have a satiating effect, keeping you feeling full.
11am — Snack
Cottage cheese and cantaloupe
Fruit contains the natural sugar fructose, which actually causes your blood sugar and insulin levels to rise and therefore encourage fat-gain. The exception to that rule is the cantaloupe, which is very low in carbs compared to other fruits, containing just 8g of carbs in half a small melon.
1pm — Lunch
Grilled beef mince and steamed broccoli and cauliflower, mixed with green salad, olive oil and some guacamole
Substitute high-fructose sauces like ketchup for guacamole. The avocado makes this a great source of essential fatty acids. These not only help you feel fuller for longer but actually act as fat-burning agents to keep you lean.
4pm — Snack
Beef jerky
Protein not only fi lls you up, but also regulates blood-sugar. A high-protein snack such as beef jerky will help to stabilise blood-sugar levels for the rest of the day, and reduce sugary cravings in the afternoon. Keep some jerky in your drawer for biscuit o’clock.
7pm — Dinner
Tuna and prawn salad with lettuce and tomato slices with vinaigrette dressing
Seafoods are a great source of chromium, an essential mineral that plays a fundamental role in controlling blood-sugar levels. The salad is high in fibre, low in calories and nutrient-dense, so you only need 200kcal of salad to fi ll you up as much as 500kcal of a carbs such as chocolate.
Words by Laura Marci. Image from Stockexchange
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