Many weight loss programs suggest dieters limit their intake of carbohydrates in an effort to lower insulin levels and promote fat burning and weight loss. Some plans allow participants to consume a moderate amount of complex carbohydrates, as opposed to following a very strict low-carbohydrate plan that cuts out both simple and complex carbohydrates.
Carbohydrate Moderation
Many low-carb diets restrict carbohydrate levels to zero to 40 percent of your daily diet. Low-carb diets are designed this way in an effort to control blood sugar and insulin levels and promote rapid weight loss. A moderate carbohydrate diet such as the Zone Diet allows for moderate consumption of complex carbohydrates while restricting refined or simple carbs. Your daily food intake will typically be 40 to 50 percent complex carbohydrates, 30 percent protein and 20 to 30 percent fat.
Suggested Foods
A moderate carbohydrate diet encourages the consumption of fresh fruits and vegetables, whole grain breads, cereals and pasta and brown rice, which are all healthy sources of fiber and key nutrients. Lean proteins such as chicken, turkey, egg whites and low-fat dairy products are also permitted. Healthy oils such as sunflower and olive oils should replace saturated fats like butter or lard.
Foods to Avoid
A moderate carbohydrate diet restricts refined carbohydrates such as foods produced with white flour, refined sugars or corn syrups. This includes white breads, pastas, white rice, baked goods, and many processed or prepared foods that contain added sweeteners. Sweetened drinks such as soda or alcoholic drinks with large amounts of carbohydrates, for example mixed cocktails and beer, should all be avoided or strictly limited.
Expert Insights
Many moderately reduced carbohydrate diets are designed to promote a healthy, well-balanced eating plan over the long term. A study funded by the National Institutes of Health showed that a moderate reduction in carbohydrates is sufficient to lower insulin and stabilize blood sugar levels. Dieters reported higher ratings for feelings of fullness, which may result in lower food consumption. The authors of the study, led by Barbara Gower, a professor in the Department of Nutrition Sciences, University of Alabama at Birmingham, noted that a long-term diet with moderate carbohydrate intake may reduce energy consumption and encourage weight loss.
Member Comments