Cut the carbs!
How and when should you be cutting back on carbs?
First up is the when. If you decide you want to create a caloric deficit (eating less calories than you burn) you could cut back on carbs. If your primary focus is on athletic performance in sport, your workouts, or endurance I would recommend you start with fats. If you are not focused on those things cutting back on carbs can be a great option to achieve body fat loss!
How do you do it?
I always start with two main areas when it comes to cutting back the carbs. Liquid calories and high carb food sources. Sweetened drinks/ coffees are a high source of carbohydrate and this is a great place to start. Dialing back the sugar/ sweetened creamer in your coffee or switching to a low/ zero calorie drink can cut a large amount of carbs from your daily routine.
The second area I look at are my food sources. Assuming that you have already removed the classic “junk foods” from your routine already we can look at your meals/ snacks. Foods like bread, rice, and pasta/ noodles are some of the highest sources of carbs at meal times. These foods are also often eating in large portions when a smaller one would be enough.
Taking a look at the portion size and dialing it back or substituting for these foods all together will drop the carbs in your day drastically. You can still make similar dishes by using things like zucchini noodles or cauliflower mash/ rice.