Can I Do Low Carb Without Giving Up Carbs Totally?

Low-carb diets are as effective as low-fat and calorie-restricted diets to induce weight loss, as reported in the January 2005 issue of the "Journal of the American Medical Association." Whatever diet plan you choose to achieve your healthy body weight, what truly matters is choosing a plan that will help you lower your calorie intake. A calorie deficit of 3,500 calories is needed to lose a pound of body weight.

Carbohydrate Foods

Carbohydrates are found in many of the foods commonly eaten in the standard American diet. You can find a large amount of carbs in grains such as breads, bagels, rice, pasta, breakfast cereals, granola bars, baked goods and anything made with flour. Fruits, starchy vegetables, legumes, milk and yogurt also provide significant amounts of carbs. Of course, soft drinks, juices, candies and desserts are also rich in carbohydrates.

Low-Carb Diets

Low-carb diets are usually based on non-starchy vegetables, protein-rich foods such as fish, seafood, meat and poultry, cheese, nuts, seeds and fats, such as vegetable oil, avocado, butter, cream and mayonnaise, because these foods contain minimal amounts of carbs. Most low-carb eating plans recommend a carbohydrate intake ranging between 50 and 150 g a day.

Low-Carb Diets and Weight Loss

Because carbohydrates trigger the production of insulin by the pancreas, proponents of the low-carb diet believe that lowering your carbs results in lower insulin levels, causing the body to burn stored fat for energy, notes MayoClinic.com. As such, lowering your carb intake can help you get rid of your unwanted body fat.

The Right Amount of Carbs For You

A low-carb diet does not mean a no-carb diet. Carbs are found in such a large variety of foods that it is almost impossible to avoid them completely. To determine the amount of carbs that works best for you, start counting, see how your body weight is affected by your daily carb intake and adjust it accordingly. Consume most of your carbs from non-starchy vegetables and add small servings of fruits, yogurt, milk, legumes and grains according to your individual allowed carb target.