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Healthy Diets That Include High Carbs & Calories

While a high-calorie, high-carb diet probably won't help you lose weight, a diet that is higher in carbohydrates and calories than many popular diets can. In fact, a diet with sufficient carbs and calories is generally healthier and more effective in the long-term than a starvation diet or a low-carb plan. Here are some facts you'll need to know if you want to be successful losing weight on a higher calorie, higher carb program.

  1. Calorie Needs

    • The average man can lose weight eating 1,500 to 1,800 calories a day and the average woman can do so eating 1,200 to 1,500 calories. This range can vary greatly, though, depending on a person's weight, age, and fitness level. To get a more accurate number, consult with a physician or try using a formula, such as the Harris-Benedict principle.

    Go Slow

    • Most experts recommend losing no more that 1 to 2 lbs. a week for long-term weight loss success. On a lower calorie diet, you may lose weight faster, but a lot of it will be muscle, and it will be harder to keep the weight off.

    Losing Fat

    • When you consume too few calories, your body thinks that it is starving and begins to hold on to body fat, burning muscle instead. To prevent this, make very small changes that will cut just a few hundred calories a day.

    Nutrients

    • An ultra-low calorie diet makes it difficult to consume all the nutrients your body needs. A higher calorie diet that includes lots of healthy carbohydrates like fruits, vegetables and whole grains is a much better way to get your daily nutrients, including fiber, which helps digestion and helps you feel full longer.

    Energy

    • Carbohydrates are the body's main source of energy, and a low-carb, low-calorie diet could leave you feeling sluggish and wanting to give up.

    Consistency

    • Recent studies agree that the best diet is one you'll stick with in the long run. Consistency is the key to long-term success, and it will be much easier to stay on a diet that includes your favorite foods like breads, fruits, and even the occasional treat.

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