7 Ways to Lower Your Carb Intake This Week

Carbs are our best friend, but also our worst enemy. Potatoes, pasta, bread, and more are used to create some of the most comforting and delicious meals.

Why are carbs so bad?

Simple carbohydrates don’t require much for your body to break them down. They go right into your bloodstream, causing spikes in your blood sugar. If the amount of carbs that you consume is at a high enough level, you can end up facing a slew of health issues. 

What Lowering Your Carb Intake Will Do For Your Body

All of these benefits sound great, but saying goodbye to carbs can seem like a nightmare—it doesn't have to!

Controlling the types and amount of carbs you consume is easier than you might think. If you’re looking to make a positive change in your diet, keep reading these simple tips to cut down on carbs this week.

7 Tips to Cut Down on Carbs

1. Eliminate Sugary Drinks

7 Tips to Cut Down on Carbs | Cut Out Sugary Drinks

You may not know it, but sugary drinks are filled with carbs. They’re filled with added sugars and unnecessary carbs that can hinder your overall health and well-being.

Just one can of sugary soda contains 38 grams of carbs.

If you’re trying to cut back on carbs this week, eliminate sodas for good—especially diet sodas. This simple modification to your diet is the first step in the direction of better health.

2. Cut Back on Bread

7 Tips to Cut Down on Carbs | Cut Back on Bread

Bread is one of the most popular (and our favorite) sources of carbohydrates. Unfortunately, many varieties of white bread pack in high amounts of carbs and low sources of fiber—not the combination you want if you’re looking to get healthy.

If bread is a major part of your diet, eliminating it completely can be extremely difficult. Rather than going cold turkey, try cutting back slightlyor replace a white bread with a whole-grain version.

This week, swap a few carb-heavy meals with replacements. Making steak and potatoes for dinner? Try using cauliflower instead of potatoes. Cauliflower mash is simple to prepare and mimics the same texture and flavors of potatoes without the added carbs.

Making tacos? Swap the tortillas for lettuce wraps. Is pasta on the menu? Rather than using noodles, try making zoodles—zucchini noodles.

At Chef’d, we’ve developed a series of low-carb meal kits that will help you sneakily lower the amount of carbs you’re ingesting every week. Don’t worry—they’re not all salads. These meals were specifically created to help people just like you to decrease carb intake without compromising on flavor.

Try it: Try Our Low Carb Recipes

3. Choose Snacks Wisely

7 Tips to Cut Down on Carbs | Choose Your Snacks Wisely

Chips, cookies, crackers, and more are some of the most common snacks. They’re delicious, easy to grab and go, and…filled with carbs.

Before you start stocking up on these delicious goodies, consider these alternatives.

Low Carb Snacks

  • Almonds
  • Berries
  • Veggies and hummus
  • Turkey and cheese wraps
  • Celery sticks with peanut butter
  • Dark chocolate
  • Hard boiled eggs, and more

This simple switch can help you really cut back on carbs. Prep a few of these for the week and bring them with you to the office to ensure you can easily manage this switch, without any distractions.

4. Swap Your Bagel for an Egg

7 Tips to Cut Down on Carbs | Swap Your Bagel for an Egg

A bagel, even just a piece of a bagel, is full of carbohydrates. While they’re ok in moderation, if you typically eat them every day, your health can be at major risk.

Try something simple like our delicious Spinach Scramble. Eggs are one of the most versatile foods. Try them scrambled, hard boiled, or sunny side up—the list goes on and on. Not only are they versatile, but they’re easy and fast to make.

Making a simple plate of scrambled eggs takes less time than it does to toast your bagel. So, there’s really no excuses—ditch the bagel and try eggs for breakfast.

5. Know Your Sweeteners

7 Tips to Cut Down on Carbs | Know Your Sweeteners

Do you use sugar to sweeten your foods or beverages? You may be adding additional carbs to your diet without realizing it.

Some sweeteners are filled with as much as 17 grams of carbs. If you’re using honey as a sweetener alternative, you’re still getting just as many carbs.

If you can’t quite ditch sweeteners completely, we understand. But rather than sticking to the same carb-heavy sugars, try these instead.


Stevia is a natural sugar alternative that comes from the stevia plant. This sugar substitute is known to lower blood sugar and increase insulin sensitivity.


Erythritol is an alcohol based sugar alternative. It tastes just like sugar and is known to also kill bacteria in the mouth that creates cavities.


Like Erythritol, Xylitol is another form of alcohol based sugar. It also kills bacteria in the mouth while reducing insulin resistance in the body.
These sugar alternatives will help you still get the same great flavors you’re used to without the added carbs.

6. Avoid the Bread Bowl

7 Tips to Cut Down on Carbs | Avoid the Bread Bowl

Going out is undoubtedly the hardest part of maintaining your low-carb diet. Carbs are everywhere you look. The inevitable bread bowl, side of potatoes, and even the menu items can be filled with loads of carbs that can hinder your goals.

Rather than getting the potatoes or bread, always ask for a side of veggies. While some vegetables still have carbs in them, they are good carbs. They are easily digested in your body and provide you with vital nutrients to live a healthy life.

7. Cook at Home

7 Tips to Cut Down on Carbs | Cook at Home

One of the easiest ways to cut carbs this week is to cook at home. There are thousands of low-carb recipes out there (other than boring salads) that will seamlessly blend your current lifestyle with your new goals.

At Chef’d, we’ve partnered with Atkins, the leading name in all things low-carb. Working with their chefs, we’ve created a series of low-carb meal kits that are packed with delicious, good-for-you ingredients.

To help support your new low-carb lifestyle, we offer these meal kits a la carte, so you can order as you please, or through a customizable meal plan. No matter which ordering option you choose, you’ll get everything you need to create low-carb meals delivered right to your door—no strings attached.

This is one of the easiest ways to blend low-carb meals into your current lifestyle. Skip the planning and trip to the grocery store, and get your meals shipped stright to you!

Try it: Start an Atkins Meal Plan