Carbohydrates & Weight Loss

Dieters looking to quickly lose weight often cut carbohydrates from their diet. Carbs are a necessary source of energy for the human body, and it is only in their over-consumption that weight gain can occur. It is more effective to understand the need for carbohydrates rather than to avoid their consumption.

Carbs and Weight

• While carbohydrates alone are not responsible for weight gain, the foods that contain carbs are often loaded with fat or calories. Refined carbohydrates are found in pastries, cookies, and anything with large amounts of sugar. You don't gain weight through the consumption of carbs alone---but by the higher intake of fat and calories.

Good Carbs

• When trying to lose weight, instead of cutting out carbs completely, choose carbs that are beneficial to your body. Rather than consuming large amounts of simple or refined carbs, such as those found in sugar or white bread, increase your intake of carbs from whole grains such as brown rice and wheat bread. Good carbohydrates can also be found in fruits and vegetables---a vital part of any healthy diet. You will lose weight by replacing bad carbs with good carbs, not by cutting them out altogether.

Fiber

• According to the Harvard School of Public Health, fiber is one form of carbohydrate that many people don't consume enough of during the day. In a report by the school, it is stated that "adults need at least 20 to 30 grams of fiber per day for good health. But most Americans get only about 15 grams a day." Those who are looking to lose weight while keeping track of their carbohydrate intake should not ignore the need for fiber, which regulates the use of sugar and helps rid the body of bad cholesterol.

Low-Carb Diets

• When you begin a low-carbohydrate diet, you will notice a sudden jump in the amount of weight you lose. According to a 2008 article from the Better Health Channel, "...the rapid initial weight loss on a low carbohydrate diet is mostly water, not body fat. When a normal diet is resumed, some muscle tissue is rebuilt, water is restored and weight quickly returns, mostly as fat. This can contribute to the problem effect of dieting called the 'yoyo' effect." The weight that is lost beyond water weight is due to a lack of calories. There is no benefit to eating protein over carbs, but rather how much is being consumed.

Dangers

• Your body requires carbohydrates to function properly. Following a diet that reduces carbohydrates or cuts them out altogether can result in serious health conditions. Women Fitness.net reported that the lack of carbohydrates can lead to a condition known as Ketosis: "This state is commonly seen in people who are starving, suffering from anorexia nervosa or with untreated insulin-dependent diabetes. Ketones make the blood acidic. Ketosis can be fatal in severe conditions..." Making sure you don't deprive your body of a necessary resource---needed to prevent sickness or death---far outweighs the weight-loss benefits. Also, programs such as the Atkins Diet increase the amount of protein being consumed, an increase that can lead to heart disease, liver problems, and high cholesterol.