Counting your carbohydrates is a healthy way to lose weight. Whether you are following a particular diet plan or developing your own plan, the science is the same: Eat fewer carbs and your body will burn your fat reserves for energy. Regular, moderate exercise is a healthy part of any weight loss plan.
Step 1
Plan your meals and snacks so that you will consume no more than 100 net grams of carbohydrates daily for the first two weeks. If you are younger than 50 and in good health, you may begin with 30 net grams of carbohydrates per day for the first two weeks.
Step 2
Plan your meals and snacks so that you will consume no more than 30 net grams of carbohydrates per day after the first two weeks have passed.
Step 3
Increase your carb intake slowly as you near your goal weight so that you reach a point where you are maintaining your weight. Keep your carbohydrate intake at that level.
Step 4
Choose carbs wisely for weight loss and good nutrition. Good sources of healthy carbs are non-starchy fruits and vegetables and whole grains. Avoid foods that are low in fiber and nutrition, such as cookies, cakes, pastries and fried foods.
Step 5
Determine net carbs by consulting the nutritional data for the food you are considering. The nutritional data should be available on the food's packaging, from the manufacturer's website or in the USDA Nutrient Database. Multiply the number of servings you ate by the number of grams of carbohydrates per serving, then subtract the number of servings you ate times the number of grams of fiber per serving. For example, if you ate 1.5 servings of a food that contains 50 grams of carbohydrate and 10 grams of fiber per serving, the equation would be (1.5 x 50) -- (1.5 x 10) = 60. That food would count as 60 grams of net carbohydrates.
Tips and Warnings
- Generally, foods that are higher in fiber are lower in carbohydrates. Drink plenty of water to stay hydrated. If you have trouble adjusting to 30 grams of carbs daily, give it at least two weeks. If you're still having problems after that, try eating between 50 and 60 grams of carbs daily.
- Do not eliminate all carbohydrates from your diet. Rather, choose healthy carbohydrates for your daily carb allowance. If you are taking prescription medication or are under a doctor's care, talk with your doctor before changing your diet.
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