Many dieters try to lose weight by limiting the amount of carbohydrate foods in their diet. While many low-carb diet plans limit your consumption of calories, other plans and programs may not address calorie consumption as part of the dietary guidelines. Some commercial diet plans eliminate entire groups of foods, increasing your chances of developing nutritional deficiencies. Healthy weight loss requires eating a variety of foods that provide adequate nutrition while reducing your caloric intake.
Carbohydrates
Carbohydrate foods supply your body with energy. Your body converts the carbohydrates in food to glucose for immediate use or for storage in your liver and muscles. The glycemic index ranks foods according to how quickly they release sugar into your bloodstream.
Low-Carb Diets
Many low-carb diet plans focus on consuming the majority of calories from proteins and fats, strictly forbidding carbohydrate foods. Some low-carb diets allow limited amounts of carbohydrates with low glycemic index ratings, such as whole grains, vegetables and beans, while restricting those with high ratings, such as breads that contain processed flours and added sugars. According to MayoClinic.com, low-carb diets may promote weight loss by limiting the amount of calories consumed.
Calories
According to MayoClinic.com, weight loss depends on consuming fewer calories than you burn, regardless of claims made by proponents of fad diets. Both proteins and carbohydrates supply about 4 calories per gram, while fats contain almost 9 calories per gram and alcohol contains about 7 calories in each gram. Some low-calorie foods are also low-carb foods, making them healthy choices to include in your weight loss menus.
Healthy Eating
The USDA Dietary Guidelines for Americans recommends that adults consume about 271 g of carbohydrates as part of a 2,000-calorie per day diet plan. This amount is much higher than many low-carb diet plans allow, which often limit your intake to 50 to 150 g of carbohydrates each day. Choose nutritious, low-calorie sources of carbohydrates to ensure adequate amounts of vitamins, minerals and fiber, especially if you choose to limit your carbohydrate intake. Choose foods such as fresh fruits, vegetables and whole grain products, while avoiding high-calorie, unhealthy carbohydrates, such as pastries, candy and highly processed breads, crackers and cookies.
Precautions
Military.com warns that completely eliminating essential elements of good health, including carbohydrates, is never a good idea. MayoClinic.com warns that low-carb diets that include large amounts of saturated fat and cholesterol may increase your risk of heart disease and certain types of cancer. Strictly limiting carbohydrates may also cause weakness, irritability, dizziness and nausea. Consult your doctor before beginning a diet that strictly limits your carbohydrate and calorie consumption.
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