Reducing your carbohydrate intake can be just as beneficial as reducing the amount of fat you eat for weight loss. In a study published in the "Annals of Internal Medicine," people who ate a low-carbohydrate or low-fat diet, in combination with exercise and dietary advice, lost about the same amount of weight. However, people on the low-carb plan experienced improvements in their blood pressure and "good" cholesterol levels.
Fruits
These nutrient-dense foods are high in sugar, which may prompt some dieters to forgo them, according to Tom Venuto, author of "The Low Body Fat Solution." But, as Venuto points out, confusion surrounds fruit sugar or fructose, which is not the same as high-fructose corn syrup used to sweeten soft drinks and processed foods. Also, fructose is not inherently fattening; eating an excessively high amount of it is. Every healthy diet recommended by organizations such as the American Dietetic Association includes fruits. Stick to the 2 cups recommended for women or 2 ½ cups recommended daily for men to stay within your carbohydrate limit.
Non-starchy Vegetables
According to Venuto, green, leafy vegetables and non-starchy vegetables are nutritional powerhouses--without the high carbohydrate content. Referred to as fibrous carbs, these vegetables improve your overall health and promote fat reduction, states Venuto. Good non-starchy vegetables--in other words, not white potato or white yams--include cucumbers, peppers, squash and tomatoes. Some herbs, referred to as allium vegetables, such as onions and garlic, also fall into this category, according to the American Institute for Cancer Research. The American Dietetic Association recommends eating about 2 ½ cups of vegetables daily.
Low-carb Crackers
Healthy snacks are part of a sensible diet when you're trying to lose weight. If you're craving carbohydrates but looking for a low-carb option, consider crackers. Supermarket varieties such as Saltines and Wheat Thins contain about 2 grams or 1 gram of carbohydrates per cracker respectively. Fran McCullough, author of "Living Low-Carb: The Complete Guide," also recommends Ryvita sesame crackers and Blue Diamond Nut Thins.
Nuts
Nuts are loaded with healthy nutrients, including essential fatty acids, protein and fiber. The American Dietetic Association recommends them as part of a healthy diet. Nuts may help lower cholesterol levels and are good foods to add to a diet low in saturated fat when you're trying to lose weight. They do contain carbohydrates, but minimal amounts. The only nut you should worry about with regard to carbohydrate content is the cashew, states the website HealthierLife.co.uk. To enjoy nuts' health benefits while trying to lose weight, eat no more than one ounce each day.
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