Eating a super high-carb diet increases NPY, a brain chemical that decreases metabolism and increases appetite, so you should ensure that less than 50 percent of your diet comes from carbohydrates. Make sure most of your carbs are complex, such as whole grains and vegetables.
Carbohydrates and Weight Loss
When it comes to losing weight, not all carbohydrates are created equal. Carbs have a tendency to increase appetite, which can make it hard to lose weight. But you don't have to eliminate them completely. Simply limiting your carbohydrate intake can have a positive effect on weight loss. Also, make sure you're eating your carb-heavy foods earlier in the day so you have time to burn them off. And don't forget - be wary of low-carb diets. They can raise your cholesterol and cause unpleasant side effects like stomach upset, headaches and a decrease in mental alertness.
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Dr. Kelly Traver , Internal Medicine, answeredSee All 4 AnswersTo include healthy carbohydrates in your diet, you can do as follows:
- Begin your day with a high-fiber cereal; aim for 5 grams of fiber per serving.
- Eat at least five servings of fruits and vegetables per day. Keep freshly cut, ready-to-eat vegetables and fruits in the refrigerator as snacks.
- Put vegetables into your food while cooking dinner to bulk it up.
- Eat whole fruits instead of fruit juice. You'll get fiber and more nutrients this way. Whole fruits also fill you up more than the equivalent number of calories in a liquid form.
- Blend fruit and nonfat yogurt in a blender for a healthy breakfast or snack.
- Eat whole-grain breads instead of processed, refined breads. These breads should list whole wheat, whole-wheat flour, or another whole grain as the first ingredient on the food label. Aim for brands that have at least 2 grams of fiber per serving.
- Replace all-purpose flour in recipes with whole-grain flour.
- Replace white pasta with whole-wheat pasta.
- Say good-bye to white rice and hello to brown rice.
- Add barley to soups and stews.
- Add dried fruit to oatmeal, cereals, muffins, and yogurt.
- Eat more beans, peas, and lentils. You can add them to salads, soups, and side dishes.
- Enjoy low-fat popcorn.
It is important to shift the balance of carbohydrates away from simple sugars and refined carbohydrates and toward unprocessed carbohydrates, such as whole grains, fruits, and vegetables.
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 5 Answers
The difference between at good carb and a bad carb is how fast that carb raises your blood sugar. In this video, internal medicine specialist Michael Roizen, MD, explains the difference, and provides multiple examples of both types of carbohydrates.
Find out more about this DVD:
What Is the Difference Between a Good Carbohydrate and a Bad Carbohydrate?
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See All 3 AnswersI recommend limiting carb servings to four servings a day. One serving of carbohydrates equals 80 calories or one slice of bread. It also equals 15 grams of carbohydrate or approximately 90 grams for the day's total. When talking about carbs I mean starchy breads, cereals, etc. also starchy vegetables like potatoes, rice, and sweets and alcohol. Fruits should be limited to three servings a day and are not part of the 90 grams from other carbs. -
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Complex carbohydrates are carbohydrates that generally come from intact or whole grains. Brown rice, quinoa, and oats are other examples of complex carbohydrates. They are also in sweet potatoes. Complex carbohydrates are not fattening. They are full of fiber, B vitamins, and minerals. If you eat too many servings of complex carbohydrates in a day you could gain weight depending on what else you are eating. You need complex carbs for energy and fiber.
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Joe Costa - Elite Trainer , Fitness, answeredSee All 2 AnswersIf you are going to watch your carbs you should also be watching your fat and protein. It wouldn’t seem to make sense to eat low carb. Why would one want less of a macronutrient than was optimal?
I would suggest trying to get optimal amounts of each macronutrient from a variety of food groups. When balancing out your carbs from a variety of sources simply put a limit on how many carbs you take in come from grain, let’s say 400 per day.
Don’t be fooled into thinking foods made from whole grain flour are that much different than foods made from regular flour. Eating whole grains is way different than eating foods made from whole grains.
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See All 9 AnswersWhole grains keep you full and are loaded with fiber. The fiber in whole grains cause a slower rise in blood sugar and does not lead to sudden dips which can cause sugar cravings. You need carbohydrates for energy but you need to limit your servings, even of whole grains, to lose weight.
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See All 2 AnswersFor whole foods like fruits and vegetables there are standard guidelines for carbohydrate content. A small apple, ½ cup orange juice, a 3 ounce potato, 1 slice bread, 1 cup low fat milk, ½ cup of peas, or 1/3 cup of beans are all equal to 15 grams of carbohydrate. Check with your Registered Dietitian for obtaining a meal plan and carb counting book that will have many food listed as a guide. If you are purchasing a food that has a nutrition facts label you can read the serving size and total carbohydrate written on the label to find out how much carbohydrate is in the product.
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If you are eating healthy complex carbs and a reasonable number of servings each day, you should not be gaining weight. Healthy carbs can be part of long term weight control. Carbs can be calorie dense so it is important to learn what constitutes one serving. Some examples include 1/2 cup cooked cereal, one slice of bread, 3 Hershey kisses, 1/3 cup of hummus. Many people can lose weight on 3-4 servings a day when combined with lean protein, non-starchy veggies, and a few healthy oils.
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Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain HealthcareFiber. Fiber is found in fruits and vegetables, which have carbohydrate but are generally low in calories and provide other great vitamins and minerals. Fiber is also found in whole grain products. Choose grain products with 3 grams or more of fiber per serving.