Losing weight reduces your risk for a variety of health problems, including heart disease and diabetes. While getting to your target Body Mass Index is worth celebrating, the chances of regaining the weight are high. A UCLA study found that two-thirds of dieters regain even more weight within four to five years of a successful diet. Recently, carbs have been framed as a diet enemy. Like any other food, eating carbs in moderation is the key to maintaining a healthy weight.
About Carbohydrates
Carbohydrates provide the body with fuel necessary for proper functioning and deliver vitamins, minerals and other nutrients. Some of the best sources of carbs include whole grains, vegetables, fruits and beans. Foods like white bread, white rice, pastries, sweetened colas and processed foods are easy to digest and can lead to weight gain, prevent weight loss and promote health problems like diabetes and heart disease, according to Harvard School of Public Health. The theory behind losing weight on a low-carb diet is that insulin prevents the breakdown of fat by using sugar for energy. Decreasing carb intake can lower insulin levels, which forces the body to burn fat for energy. The Mayo Clinic reports, however, that weight loss from a low-carb diet likely is not related to blood sugar or insulin levels.
Calories
By eating the appropriate number of calories for you, an amount determined by your gender, activity level, health status and age, you can enjoy carbs without the added worry of regaining a pound. According to the American Heart Association, healthy women who are moderately active should consume 1,800 to 2,200 calories daily. Men should take in 2,200 to 2,800 calories. Eating more calories than you burn through exercise and other normal calorie-burning functions could result in your body storing those excess calories as fat.
Simple vs. Complex Carbs
Some carbs are healthier than others. Simple carbs are known to promote binge eating and weight gain. Consuming highly refined carbs, such as white pasta or a bagel, cues your pancreas to produce greater amounts of insulin in order to regulate blood sugar. If insulin processes glucose levels too quickly, your blood sugar can drop, leading your brain and belly to send out hunger signals. By satiating your desire with more simple carbs, you could be creating an unending cycle that leads to overeating and weight gain. You can easily prevent this phenomenon by sticking with complex carbs, which have a variety of advantages over simple carbs. They enter the bloodstream gradually and raise blood sugar levels at a slower pace. Complex carbs also contain fiber, which is bulkier and makes you feel fuller longer.
How to Eat Simple Carbs
Strict food limitations is one of the top reasons dieting doesn't work. Once someone slips and eats a piece of cake or a fast food cheeseburger, they figure they might as well just go all the way. By working small amounts of simple carbs into your diet, you can avoid weight cycling, also known as yo-yo dieting. In a 2008 study by the New York City Department of Health and Mental Hygiene, people who read nutrition information on fast food menu items ate an average of 106 fewer calories. Just understand that if you eat that 255 calorie glazed donut, or 790 calorie serving of ravioli with meat sauce, you may need to eat a smaller dinner or avoid snacks for the remainder of the day.
References
- UCLA Newsroom: Dieting does not Work; April 2007
- Harvard School of Public Health: Carbohydrates -- The Bottom Line
- MayoClinic.com: Low-Carb Diet: Could it Help You Lose Weight?; May 2010
- American Heart Association: Know How Many Calories You Should Eat
- KidsHealth.org: Learning About Carbohydrates
- MIT News: Carbs are Essential for Effective Dieting and Good Mood; February 2004
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