Healthy Carbohydrates for Weight Loss

Low Carbohydrate Diet for Weight Loss

Low-carb diets may have a slight advantage for weight loss when compared to low-fat diets. However, studies find that after 12 months, the benefits are not that large. 

Low-carb diets may help some people better manage their diabetes, high blood sugar, metabolic syndrome, and heart disease. They may also help improve cholesterol and blood lipids, too. 

These may occur not specifically from eating fewer carbs, but rather because of the quality of food choices when eating a low-carb diet as well as from losing some weight.

What is the Secret to Managing Weight with Carbohydrates?

Low-carb diets emphasize eating more of the other two macronutrients: protein and fat. This means more meat, poultry, fish and eggs. It also includes non-starchy vegetables.

The amount of carb-rich foods would be reduced, although not eliminated. This means eating fewer sweets, grains (e.g., bread, pasta), fruits, starchy vegetables, and legumes.

How low the carbs go isn’t universally agreed upon by dietitians. A typical low-carb diet would recommend no more than 50-150 grams of carbs per day (that’s 200-600 calories per day). This is in contrast with the Recommended Dietary Allowance (RDA) which recommends about 45 to 65% each day from carbs (and for a person on a 2000 calorie diet, that is 225 to 325 g of carbohydrate a day).

Should I Consider a Low-Carbohydrate Diet?

Studies show the overall quality of a food or diet is more important than focusing on just one nutrient, like carbs.

There are a few things to consider. 

First, know that if you’re trying to lose weight, low-carb is one of many diets that can help you—at least for a short time. It may take experimentation to find the right one for your genes, metabolism, and lifestyle. It’s very difficult to stick to a diet for the long-term, so finding one that works for you is key or sign up for your discovery call with a registered dietitian.

Nutrition Tips for Low Carbohydrate Diets

Remember, there are healthy and not-so-healthy low-carb foods. As for proteins, it’s best to get them from vegetable sources like nuts, seeds and beans and poultry, fish, dairy, eggs. Choose less often from red meats like pork and beef.  A meal like this may have 57% calories from carbohydrates, but it is also high in fibre so you may eat less which is better for weight loss.

By using my  Free FLEX plan get that perfect balance of carb in your diet.

The Takeaway

If you end up craving carbs, experiencing gut issues or other bothersome symptoms, or simply don’t enjoy eating anymore, a low-carb diet may not be the best one for you.

What you can eat on a low carb diet is possible, but is it practical in the long run? Finding the right diet for you that you can enjoy for years to come and reach health goals is something I specialize in. If you’re considering starting a low-carb diet, book your free 15-minute discovery call with meto learn how I can help make sense of carbs. Don’t forget to download your free 3-day e-recipe book!

First, know that if you’re trying to lose weight, low-carb is one of many diets that can help you—at least for a short time. It may take experimentation to find the right one for your genes, metabolism, and lifestyle. It’s very difficult to stick to a diet for the long-term, so finding one that works for you is key or sign up for your discovery call with a registered dietitian.