Carbohydrates supply your body with energy. Simple carbohydrates found in soda, cookies and candy provide a quick, short-term burst of energy, while complex carbohydrates provide energy for the long haul. Regardless of the type, however, carbohydrates raise blood sugar levels as metabolism converts foods to a sugar called glucose that your body then uses for energy. If you have a medical condition such as diabetes, counting carbohydrates is necessary to maintain health. Count carbohydrates also assists in losing weight.
Theory
According to the Mayo Clinic, the idea behind carbohydrate counting for weight loss centers around a theory that insulin, secreted via your pancreas as blood sugar levels rise, prevents weight loss by ensuring cells use glucose provided from sugar rather getting it from by breaking down body fat. Regulating carbohydrate consumption reduces insulin levels, forcing your body to use energy from stored body fat.
Types
Children's Hospital Boston identifies the Atkins, South Beach and Zone diets as three commercial diet plans that focus on counting carbohydrates for weight loss. In addition, diet plans created for diabetics also involve carbohydrate counting.
Identification
According to Children's Hospital Boston, depending on the weight loss plan you follow, a low carbohydrate diet designed to help you lose weight limits total carbohydrates to 15 to 20 percent of your total daily calories, versus the normal, 45 to 65 percent recommended by U.S. Department of Agriculture. If you follow a weight loss plan of 1,200 calories per day, this equates to between 180 to 240 carbohydrate calories.
However, because carbohydrate counting focuses on counting servings rather than calories, you must determine how many servings your calorie limits contain. According to Kids Health, each gram of a carbohydrate equals four calories. A single carbohydrate serving equals 15 g, or 60 calories, so a diet that allows 1,200 calories per day would include two to three servings of carbohydrate foods. You can determine the number of carbohydrate servings in foods by looking at food labels, referring to carbohydrate counting chart or by using a food weight scale.
Health Effects
Counting carbohydrates can have a negative effect on your health. According to the Mayo Clinic, foods allowed on this type of diet are often high in saturated fat and cholesterol and low in fiber. In addition, the Mayo Clinic notes that requiring your body to get most of its energy from fat breakdown can lead to a buildup of byproducts of fat metabolism called ketones and result in a condition called ketosis. Symptoms of ketosis include weakness, dehydration, nausea, dizziness and irritability.
Considerations
According to Children's Hospital Boston, counting carbohydrates may not be effective for long-term weight loss. Once you return to a normal diet, weight gain is common. Harvard Health Publications also states that while weight loss may occur at a faster rate during the first six months of a low carbohydrate diet, weight gain is common in the six months that follow.
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