Carbohydrates are some of the most misunderstood nutrients. The average diet contains too little of the good kinds and too much of the kinds that should generally be avoided. In order to lose weight and eat carbohydrates at the same time, you should follow the daily recommendations for intake of healthy carbohydrates.
Amount
According to the Mayo Clinic, you should get 45 to 65 percent of your daily calories from carbohydrates. Based on a 2,000 calorie diet, this is 225 to 325 grams a day. Because carbohydrates contain 4 calories for every gram, it is also equivalent to 900 to 1,300 calories during a single day.
Types
The source of the carbohydrates is just as important as the amount that you eat. There are two main types: starches and sugar. Starches are complex carbohydrates such as legumes, grains and starchy vegetables. Sugars are simple carbohydrates found in fruits, milk, candy and other sweets. Both types are the primary energy source for cells.
Fiber
Fiber is one of the most important compounds that you can eat in your diet. It slows the absorption of glucose into the blood and promotes a feeling of fullness after meals. Fiber may either be soluble or insoluble. Insoluble fiber adds bulk to the stool and prevents constipation. It is found in vegetables, wheat bran and whole grain. Soluble fiber improves cholesterol and blood sugar levels. It is found in oats, dried beans and some fruits. The Mayo Clinic recommends 21 to 25 grams of fiber a day for women and 30 to 38 grams for men. The average diet only contains about 15 grams.
Weight Loss
A pound of fat is worth 3,500 calories. To lose that much in a week, you'd have to create a deficit of 500 calories a day, but any kind of calorie deficit will do. How much you lose also depends upon the amount of protein and fat that you eat. However, if your protein and fat intake is moderate, then the daily recommendations for carbohydrate intake should suffice, even if it is toward the low end of 45 or 50 percent of total calories a day.
Considerations
Your carbohydrate intake should consist of fiber-rich foods that have a moderate effect upon blood sugar. This should mostly include complex carbohydrates, but the simple carbohydrates from certain fruit are also recommended because fruit contains fiber, which will slow down the absorption of the simple sugar. Apples and oranges are excellent sources of soluble fiber.
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