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low carb diet

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We love a giant cheese pizza or a bowl of pasta as much as the next person, but eating high-carb foods every evening can leave you feeling tired, bloated and irritated.

If you're trying to take a break from starchy carbohydrates like white pasta, rice and potatoes, you don't need to leave your plate empty.

From veggie sides to low-carb noodles, there are plenty of delicious alternatives out there that will leave you feeling full and satisfied… but not sluggish.

Here are some of our faves…

1. Pan-seared asparagus
Asparagus is in season at the moment, so you can expect to find some farm-fresh stalks in your local shop for cheaper than you would the rest of the year. Pan-sear them by chopping off the woody ends, laying them in a pan or skillet with a small amount of oil (or none if you prefer), covering and allowing to cook for around 5 minutes on a medium-high heat, shaking the pan occasionally. The perfect accompaniment to any meal and SO summery, too.

2. Mashed or riced cauliflower
Cauliflower might not sound like a very appetising alternative, but trust us here! It's deliciously moreish but is far lighter than white rice. Steam and mash cauliflower with a knob of butter, or rice it by pulsing or grating and then gently sautéeing. If you're feeling really adventurous, why not try a cauliflower pizza base?

3. Courgette spirals
The great thing about using courgette in place of pasta is that it can be easily stirred through your preferred sauce and will soak up the flavours perfectly. Use a Spiralizer or simply slice into thin strips with a julienne peeler before adding a squeeze of lemon juice or stirring sauce.

4. Mashed or roasted sweet potato
Although sweet potatoes are only slightly lower in carbs than standard potatoes, they have many more health benefits, including a high water and fibre content that will leave you feeling full but not bloated. Mash sweet potatoes up with some salt and pepper, or slice and roast them for 20-25 minutes.

5. Shirataki noodles
These wonder noodles are made from the Konjac plant and are virtually carb-free, though you wouldn't know it to taste them! They're full of fibre too. Find these noodles in health shops or online – they often go under names like Zero Noodles or Free Noodles.

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If you're trying to lose weight, maintain a healthy shape or prevent bloating, reducing the amount of processed carbohydrates in your diet is key.

Cutting our carbohydrates completely may seem like a very daunting task, but the truth is that with a few very, very simple changes you can significantly reduce your carb intake without much effort.

Here are a few ways to get started…

1. Cut out bread as much as possible
This is one major way to reduce your carb intake without too much stress. Skip toast at breakfast time, eat sandwich fillings like chicken, ham, cheese or veg on a bed of salad leaves rather than sandwiched between two slices of bread, and skip the carb-loaded bread basket when out for dinner. Swap snacks like crackers and biscuits for nuts, seeds and veg, too.

2. Choose vegetables over fruit when you can
Fruit is definitely NOT the enemy, but it is higher in sugar than most vegetables, so choose veggies as your preference when picking snacks. Do be aware though that certain starchy vegetables like potatoes, sweet potatoes, peas, carrots and corn are quite high in carbs themselves.

3. Get wise about alcohol
Avoid beer and wine if you're trying to stay low-carb, and choose clear spirits like vodka or gin with slimline tonic or soda water instead. You can liven things up with a slice of lime, lemon or cucumber.

4. Don't be afraid to ask for changes
If you're out for dinner, don't be afraid to ask the kitchen for some variations, like swapping bread for salad or swapping potatoes for extra veggies. If you don't ask, you won't get!

5. Swap white for brown
Sliced bread, rice, wraps and pasta are all just as tasty with wholegrains, so if you're really craving carbs go for brown rather than white ones!

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If you're considering a low-carb or even a no-carb diet, think again. Yes, certain types of carbohydrates are a no-no for a healthy diet but others are excellent and necessary additions to your daily menu.

Refined carbohydrates – like those found in white bread, biscuits, sugary cereals and other undeniably delicious foods – are okay in moderation but are linked to weight gain, heart disease and diabetes in the long run. Skip that white baguette and opt for a whole grain option instead, for a nutrient boost that'll leave you feeling satisfied.

Here are five of our favourites…

1. Bulgar
This grain is most commonly used in tabbouleh but it also works amazingly well in other salads and soups. It's a great alternative to white cous-cous or rice and is packed full of fibre and protein. One cup full of bulgar contains around 75% of your daily recommended intake of fibre. Handy!

2. Brown rice
The classic! When you choose white rice over brown, you're leaving three quarters of rice's nutrients behind – including essential antioxidants, magnesium and B Vitamins. So make an easy swap that'll do you the world of good.

3. Barley
Barley is a great side dish which also works well stirred through salads or stir-fries. Look for whole grain barley, not the processed 'pearl' variety, for an even more nourishing meal.

4. Quinoa
Technically quinoa is a seed, not a grain, but as it contains far more protein than any grain out there, we had to include it on this list. This South American superfood is hearty and nourishing with a great nutty taste. It can be used for just about anything – as a standard side dish, in porridge, or even in place of breadcrumbs for coating fish and chicken. Yum.

5. Freekeh
This Arabic wheat has a slightly bizarre name but there's no denying it's an amazing whole grain alternative! Freekeh is a very low-carb form of wheat that contains a whopping four times the fibre of brown rice. Looked for the cracked and toasted variety as it cooks and softens in half the time of the uncracked one.

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