Controlling the amount and types of carbs consumed each day is a necessary part of successfully losing weight. The average American diet has become increasingly high in sources of refined carbohydrates, resulting in weight gain and weight-related health issues for many. By following a few simple steps, you can control the types of carbohydrates in your diet as well as the amount consumed at each meal in order to lose weight effectively and keep it off.
Step 1
Identify good and bad carb choices while grocery shopping. Good complex carbohydrates come from natural sources, are minimally processed and provide more essential nutrients and fiber, keeping you energized and satisfied longer. These include whole grain foods, products made from wheat or oat flour, oat bran, oatmeal, wild rice, brown rice, quinoa, barley, sweet potatoes, beans, legumes, vegetables and fresh fruits. Poor carb choices are those made with white flour, white sugar, artificial ingredients and sweeteners. Carbs to avoid include sugary cereals and snacks, desserts, white bread, white pasta and potato chips.
Step 2
Measure carb portions according to the appropriate serving size displayed on the food's Nutrition Facts label. Pasta, hot cereals and other sources of dry carbs are measured before cooking. One serving of fruit or vegetable is equivalent to 1/2 cup to 1 cup.
Step 3
Use a portion equal to the size of your clenched fist, an easy guide when you don't have access to measuring cups.
Step 4
Measure condiments according to nutrition labels. Condiments usually are measured as 1 to 2 tbsp. per serving.
Step 5
Read labels on condiments, dressings, sauces and fat-free food products. While these might seem like "freebies," many of these foods are high in sugar and refined carbs, providing a low-quality source of energy and many extra calories.
Step 6
Combine one portion of carbohydrate with at least one source of protein at each meal. Combining complex carbs with protein at every meal will help keep your blood glucose levels steady. This means your energy will last longer and you will fend off cravings for unhealthy foods throughout the day.
Tips and Warnings
- Replace high sugar and high carb condiments such as ketchup with a lower carb alternative such as mustard. Look for pasta sauces with 6 g sugar and 12 g carbohydrates or less per serving. Purchase cereals that don't contain sugar within the first five ingredients on the nutrition label and have 5 g sugar or less per serving.
Things You'll Need
- Measuring cups
- 1 tbsp. measuring spoon
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