More than two thirds of U.S. adults are overweight or obese, according to the American College of Sports Medicine, or ACSM, and are looking for a weight loss solution. Low carbohydrate diets for weight loss have been around for years. However most people do not stay on them, so they regain weight and sometimes add more. The right types and amount of carbohydrate can aid your weight loss and help keep it off.
Creating Weight Loss
To lose weight, you need to create a negative energy balance in your body, according to Nancy Clark, MS, RD. You achieve this by decreasing your total caloric intake and increasing the amount of physical activity or exercise you perform. Your body will then turn to its fat stores and break them down for energy.
Carbohydrate Recommendations
Even when you cut the amount of carbohydrates you consume, they should still be the majority nutrient in your diet. A typical low-carbohydrate diet limits the amount of carbs you consume to approximately 50 g to 150 g per day, reports the Mayo Clinic. However, Clark recommends that active people get at least 2 g to 3 g of carbs per pound of body weight, or approximately 40 percent to 50 percent of your total caloric intake.
Food Choices
Not all carbohydrates are created equal. You may consume excess carbs and therefore excess calories because you are choosing simple carbs over complex carbs. Simple carbohydrates such as those found in processed foods or candy can have a lot of calories and little nutrition. They cause a rapid rise in blood sugar followed by a crash that leaves you feeling hungry. Instead consume more complex carbohydrates such as oats, whole-grain products, sweet potatoes and brown rice. These will provide more nutrition for your body and will keep your blood sugar levels steady.
Weight Loss with Low-Carb Diet
The initial weight loss you may observe with decreasing the amount of calories you obtain from carbohydrate is often water weight. Carbs are stored in the body in the form of glycogen in the liver and muscles. Glycogen holds water, approximately 3 ounces for 1 gram. Low-carb diets decrease the amount of glycogen in your body and overall, water is lost. You also decrease the total amount of calories you consume, which contributes to a negative energy balance.
Considerations
When decreasing the amount of carbohydrates for weight loss, take care not to replace them with too much dietary fat. Any excess calories can be stored as body fat, but fat is always stored that way. This can also lead to higher cholesterol. Consume enough carbohydrates that you get enough fiber in your diet. Fiber is important for gastrointestinal health and may help prevent some forms of cancer. If you experience nausea, dizziness, weakness or dehydration, you have cut your carbohydrate intake too low.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Mayo Clinic: Low-Carb Diet
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