Carbohydrates typically have a poor reputation among those who want to lose weight. But actually, your body needs this essential nutrient for many important functions, including the maintenance of your energy levels. Rather than cutting out carbs altogether, you should focus on eating the right amount for your diet, as well as choosing healthier options over less healthy ones. Discuss any dietary changes with your physician before making them.
Types and Significance of Carbohydrates
Carbohydrates come in three types: sugar, starch and fiber. All three can be found in a variety of foods, and in fact, the majority of carbohydrates occur naturally in plant-based items. However, starches and sugars can be added to processed foods as well. If you do not eat enough carbohydrates, you may notice a significant drop in your energy, which will make it hard to get through your day, let alone your workout. Furthermore, the likelihood of a low-carb diet being effective for long-term weight-loss is debatable, and it may also pose several risks to your health.
Grams Per Day
To eat carbohydrates and lose weight, you need to know how many grams you should be consuming in a day. Forty-five to 65 percent of your total daily calories need to come from carbohydrates. For example, if you follow a 1,300-calorie diet, you would consume 585 to 845 of those calories from carbohydrate sources. This translates to eating 146 g to 211 g of carbs per day, since carbohydrates contain four calories per gram.
Carbohydrates to Consume
Choosing healthy sources of carbohydrates will complement your weight-loss efforts and will ensure you are getting the best nutrition. Increase your intake of fruits and vegetables, aiming to consume ones that are fresh. If you choose canned or frozen produce, be sure that it does not contain any added sugars. Select whole grain pasta, cereal and bread, and choose low-fat dairy products like milk, yogurt and cheese. Beans, lentils and peas are also good sources of healthy carbohydrates, essential vitamins and minerals.
Carbohydrates to Reduce
While increasing your intake of natural and plant-based carbohydrates, you should cut back on processed sources, such as desserts like cakes and cookies, as well as refined grain products like white bread, pasta and cereals. Drinks that have been sweetened with added sugar should also be limited, since they tend to contain a large amount of calories and little to no nutrients. You can have a treat or two every once in a while, but make allowances for this in your diet to continue losing weight.
References
- MayoClinic.com; Carbohydrates: How Carbs Fit Into a Healthy Diet; Mayo Clinic staff; February 2011
- University of Maryland Medical Center; Weight Control and Diet -- Dietary Management; May 2009
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; Mayo Clinic staff; February 2011
Member Comments