When it comes to weight loss, the only proven and effective way to succeed is to lower your calorie intake. Lowering your carbohydrate intake can be a good way to decrease your daily calories, which can help you achieve your weight-loss goals if done properly.
Step 1
Identify the carbohydrate content of your favorite foods. Many foods contain carbohydrates, including grain products, starchy vegetables, legumes, fruits, milk, yogurts, sweets and desserts. Use food labels or a nutrient database to determine the carbohydrate content of the foods you include in your diet.
Step 2
Subtract the fiber. On foods labels and in a nutrient database, the total carbohydrate number includes not only starch and sugar, but also fiber. However, because fiber is not digested, it can be subtracted from the total carbohydrates to determine what is called available or net carbohydrates. Use this number when estimating your carbohydrate intake.
Step 3
Determine your carbohydrate target. The optimal recommended carbohydrate intake varies between 45 and 65 percent of the total calories. Forty-five percent of the calories is considered a lower carb intake and is a good target to start off with. Because one gram (g) of carbohydrate contains 4 calories, this target corresponds to 200 g of carbohydrates for a 1,800-calorie diet; 170 g for a 1,500 calorie diet and 135 g for a 1,200-calorie diet. You can always adjust your carbohydrate target at a later time depending on your progress.
Step 4
Measure the serving sizes for your carbohydrate-containing foods. If you want to stick with your carbohydrate target to get better results with your weight loss, use a measuring cup to be as precise as possible. It is easy to underestimate how much there is on the plate.
Step 5
Keep track of your carbohydrate intake. Write it down so it will be easier to estimate how many grams of carbohydrates you are consuming.
Step 6
Choose the right carbohydrates. In order to achieve your weight loss goals with a lower carbohydrate intake more easily, it is best to choose low-glycemic index (GI) carbs. Low-GI carbohydrates are digested more slowly and do not raise blood sugar levels as much when compared with high-GI foods. This can result in improved energy levels, enhanced satiety and decreased hunger and cravings. All vegetables, most fruits, as well as milk and yogurt have a low GI. In addition, sweet potatoes, stone-ground or sourdough breads, bulgur wheat, barley, oats and whole grain pasta are also low-GI options.
Tips and Warnings
- Do not completely eliminate any food groups from your diet in order to avoid nutritional deficiencies. Talk to a registered dietitian for help establishing your lower carb weight-loss plan. Include fiber-rich carbohydrates to avoid constipation, and drink plenty of water to prevent dehydration.
- Do not go too low on the carbs. The Institute of Medicine Food and Nutrition Board recommends a minimum of 100g a day.
References
- Centers for Disease Control and Prevention: Carbohydrates
- The Leeds Teaching Hospitals: Carbohydrate Counting Reference Tables
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005)
- Equal: Carb Counting for Better Health
- University of Sydney: The Glycemic Index
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