Sleep impacts hunger and appetite. One 2018 studyTrusted Source of 146 persons found that BED patients reported considerably higher insomnia symptoms than non-BED patients.
Cut back on refined grain bread
Many breads, especially whole grain, include vitamins and minerals. Complex carbs like unrefined whole grain bread take longer to digest and alter blood sugar gradually .
Think about fruit juice
Unlike whole fruit, fruit juice contains little to no fiber and is usually high in fructose, a form of fruit sugar that is also considered a simple carb .
Choose lower-carb snacks
Organ meats are some of the most nutrient-packed foods. The liver and kidneys, especially from lamb, are rich in vitamin B12.
Start your day with eggs or other lower-carb breakfast foods
Breakfast foods can have hidden amounts of carbs and sugar, even if they seem “healthy” at first glance.
Use sugar alternatives
While many people enjoy sweetening their coffee or tea with sugar, it can add excess carbs.
Consider the carb content of restaurant meals
Eating out can be challenging during the initial stages of a low carb diet or after deciding to really downgrade your carb intake.
Substitute alternative flours for white flour
Many breads, muffins, and cookies are made using white flour, as is most fried food. Conside white flour.
Emphasize non-starchy vegetables
Vegetables provide nutrition and fiber. They contain phytochemicals, many of which are antioxidants that fight disease.
Focus on high protein foods
If you’re a fan of carbs but still trying to cut back, one of the best ways of keeping yourself satisfied is to focus on high protein foods.
Supplement with healthier fats
Lowering your intake of carbs may mean you find yourself eating not only more protein but also more fat.
Pay attention to food labels
Organ meats are some of the most nutrient-packed foods. The liver and kidneys, especially from lamb, are rich in vitamin B12.
Count carbs with a nutrition tracker
A nutrition tracker is a great tool for keeping track of your daily food intake. Most are available as apps for smartphones and tablets, as well as online.