Weight Loss Through Carbohydrate Reduction

Since 1971, American men and women have increased their total daily caloric consumption. The reason for this rise is primarily from increased carbohydrate consumption, according to the Centers for Disease Control and Prevention. Assessing where you obtain a majority of your calories and slowly and moderately reducing your carbohydrate intake will help you lose weight.

Function

Carbohydrates serve as your body's main source of energy. All tissues and cells in the body can use glucose for energy. Carbohydrates are also important for the proper function of the central nervous system, brain, kidneys and digestive system.

Assess Your Diet

Try tracking your diet for three days. Write down everything you eat in a small notebook that you are able to take everywhere with you. Also write down the time, as well as carbohydrate, protein and fat amounts. This will help you determine where you are getting a majority of your calories from.

Daily Carbohydrate Amount

Chances are when you tracked your diet, a majority of your day's worth of calories came from carbohydrates. Begin decreasing your carbohydrate consumption until you are consuming 40 to 50 percent of your calories from carbohydrates and about 30 percent from fat and 30 percent from protein. The Harvard School of Public Health notes that reducing carb intake while increasing protein intake "improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease." Balancing your carbohydrates-to-protein amounts will also help you feel fuller longer, since protein takes longer to digest and protein consumption does not cause spikes in your blood sugar like carbohydrates do.

Choosing Carbohydrates

Certain carbohydrates are preferable to others. Choose complex carbohydrates found in fruits and vegetables over simple carbohydrates, which are found in foods such as bread, cereal and pasta. Fruits and veggies are full of minerals, vitamins, antioxidants and fiber. Fiber will help keep you full between meal times and will help you feel fuller off of a smaller amount of food. Simple, easily digested carbohydrates, on the other hand, interfere with weight loss attempts and promote weight gain.

Warning

Diets that are too low or void of carbohydrates altogether can cause physical and psychological harm. Low carb or no carb diets can cause muscle tissue breakdown, fatigue and weakened brain function, as well as nausea and bad breath. If you do lose weight it will not be fat, but lean tissue and water. Psychologically, you may experience mood swings, dizziness and depression.