Sugar molecules are arranged in various combinations to form simple carbs, like fructose, or complex carbs like starch and fiber. An 1800-calorie diet is a limited amount of calories for an active woman, even more so for an active man; therefore, if you're limiting your caloric intake, eat nutrient-rich, high-fiber carbs; limit sweeteners like honey, sugar, molasses and syrups; get approval from your doctor before implementing any drastic diet adjusments. The nutrition label of foods includes the grams of fiber, sugar and starch as part of the total carbs, all of which raise your blood sugar, according to Medlineplus.gov. Carbs are found in grains, beans, nuts, seeds, fruits, dairy products, beer and sweeteners.
Step 1
Divide your 1800-calorie diet into five small meals, with breakfast or a post-workout meal having more calories than your other meals. Consuming small, nutritious meals ensures your blood sugar remains steady, avoiding sharp spikes and steep drops from your normal blood sugar levels, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal."
Step 2
Use a spreadsheet with formulas to adjust the carbohydrate content of your meals. List the calories and grams of carbohydrates for all items in each meal. Add the total calories and grams of carbohydrates per meal. Multiply the grams of carbs by four, then divide the product by the total calories. Multiply your answer by 100 to determine the percentage of the calories you eat that comes from carbs.
Step 3
Include the hidden carbs in avocados, nut butters, ketchup, sweet relish and spaghetti sauce. The carbohydrates in your sports drink, coffee creamer and vegetables must also be accounted for in your plan.
Step 4
Adjust your carbohydrate intake according to your goal; if you are an athlete or fitness enthusiast looking to maintain your performance while losing fat, eat between 55 and 65 percent of your calories from carbohydrates. Consume between 21 and 42 percent of your calories from carbs if you want to lose body fat quickly, while cutting down on your performance. Eat larger servings of your carb-rich foods and decrease your proteins or fats to increase your carbohydrate intake, while maintaining the same amount of calories. Eat more protein or healthy-fat foods and decrease your carbs to decrease the percentage of your calories from carbs, while eating a similar number of calories.
Things You'll Need
- Spreadsheet
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, F. Katch and Victor Katch; 2007
- Medline Plus: How to Read Food Labels
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets and High-Intensity Anaerobic Exercise; G. Gregory Haff, Ph.D., and Adrian Whitley; August 2002
Member Comments