Restricting your carbohydrate intake by following a low-carb diet is a good way to lose weight and it may be more effective in the short term than following a low-fat diet, according to a study published in the May 2004 issue of "Annals of Internal Medicine." There are different low-carb diets you can choose from, some allowing a carbohydrate intake of up to 150 g a day, while others strictly limit your carb intake to below 20 g a day. Your consumption of grains, sugar-containing foods, starchy vegetables, fruits and some dairy needs to be reduced to stay within your carbohydrate target.
Common Mistake
After having successfully lost weight while following a low-carb diet, long-term weight maintenance is your next goal, which is often described as being more challenging than the weight loss. One of the common mistakes dieters make is to go back to their previous way of eating, or letting carbs creep back into their diet. Although it is possible to be a bit more flexible with your eating once you have reached your desired weight, the key to lifelong maintenance is to stick to the diet that helped you lose weight.
Keeping Your Carbs Low
Although you may not need to be as strict with your carbohydrate intake as when you were trying to lose weight, you will need to keep your carb intake below 150 g a day for the rest of your life to be successful. If you have struggled with your weight or have metabolic dysfunctions, such as a metabolic syndrome that leads to Type 2 diabetes, a target below 100 g of carbohydrates, and sometimes even below 50 g, may be more appropriate. According to a study published in the May 2008 issue of "Nutrition & Metabolism," a low-carb diet helped Type 2 diabetics lose weight during the first six-month period and then allowed them to maintain a lower weight, 7.5 percent lower than their initial body weight, for a period of up to 44 months.
Determining Your Carbohydrate Tolerance
The best way to determine your optimal carbohydrate target to maintain your healthy weight in the long term is to track your carbohydrate intake and start at the level of carbohydrate intake you complied with to lose your weight. Gradually add 10 g more carbohydrates a day for the first week and weigh yourself at the end of the year. If your weight has stayed stable, you can try adding 10 g more the following week. Once you have found the level of carbohydrate that makes you gain a little bit of weight, cut back your daily carb intake by 10 g and you will have found your personal carbohydrate level for lifelong weight maintenance.
Adjusting as Needed
It is a good idea to count your carbohydrates, once in a while, to ensure you stay on track with your daily target. Weigh yourself on a weekly basis, at the same time of the day and wearing the same clothes for consistency. With time, as you age, as your metabolism changes or as you increase or decrease your physical activity level, you may need to adjust your carbohydrate target. Proceed by decreasing or increasing your daily carb intake by 10 g, as needed, until you find your new correct maintenance level.
References
- "Nutrition & Metabolism"; Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up; Jörgen V Nielsen and Eva A. Joensson; May 2008
- MayoClinic.com: Low-Carb Diet
- "The New Atkins for a New You"; Eric C. Westman et al; 2010
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet to Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al; May 2004
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