Counting Carbs Method For Losing Weight

Carbohydrates are present in most foods and are essential for the production of energy. Eating too many carbs, however, may affect the way your body breaks down fat, which could cause weight gain, according to MayoClinic.com. Carb-counting diets restrict the number of carbs you eat, and they may also restrict the type of carbs.

Features

A carb-counting diet limits the intake of starchy foods like potatoes, breakfast cereals, white rice and junk foods, which are often high in carbs. Instead, you'll fill up on poultry, red meat, eggs and fish, supplementing those foods with low-carb vegetables like salad greens. Counting carbs is not the same as counting calories, and some low-carb diets are high in fat and cholesterol, which may be a concern for some dieters.

Carb Types

Not all foods that contain carbs affect the body in the same way. The glycemic index ranks carbohydrates by the effect they have on your blood sugar. Carbs low on the glycemic index, found in high-fiber grains and vegetables, digest gradually, releasing a steady amount of glucose into the bloodstream. High GI foods, found in candy, pastries and sweets, break down rapidly, which may lead to increased appetite and overeating, according to "The Gale Encyclopedia of Diets: a Guide to Health and Nutrition" by Jacqueline L. Longe.

Ketosis

Some well-known low-carb diets, including Atkins, allow a very limited amount of carbohydrates per day, which may result in ketosis, a state in which the body burns fat. Ketogenic diets may reduce hunger pangs, according to a 2008 United Kingdom study. The Division of Obesity and Metabolic Health at the Rowett Research Institute, Aberdeen, found that obese men who followed a ketogenic diet for four weeks lost weight and experienced reduced hunger.

Healthy Dieting

The New York Times Health Guide advises that 40 to 60 percent of your daily calories should come from carbohydrates. Select complex carbohydrates from vegetables, fruits, legumes and whole-grain products, and limit sugary sodas, candy and junk foods. This number is higher than some popular low-carb diets that may limit carb intake to 40 or fewer carbs per day.

Concerns

Although reducing simple carbs may help you lose weight, you may be at an increased risk of heart disease or cancer if you consume saturated fats and cholesterol, according to MayoClinic.com. Consult your doctor before making any major changes to your diet.