Studies say cut the carbs, lose the weight

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With so many recommendations, diets, supplements and gimmicks on the market, it’s no surprise why America remains obese and uniformed.

I often hear the frustration of friends, family and coworkers who struggle to lose weight and keep it off. 

And although your first instinct may be to give in to a short term diet, studies show and doctors believe success is gained by adopting long term lifestyle changes that incorporate complex carbohydrates and lean proteins.

A 2008 Israeli study published in the New England Journal of Medicine in 2009 says if you want to lose weight over a longer period of time, you should cut your carbs.  That doesn’t mean eliminate carbs, it means eat less of the starchy ones and eat more veggies.

The American Heart Association has backed that study, which differs from AHA’s original thought that a low fat diet is best for weight loss.

So, if after reviewing the study you want proceed with tweaking your diet, I’ve included step-by-step instructions which should make learning and executing manageable. If you have health concerns or problems, you should consult with your physician before making drastic changes to your eating habits.

And as always, a regular regimen of physical activity can increase your positive results.

First, determine how many calories and carbs you need to consume per day in order to maintain and lose weight.  The amounts will be based on your weight, height, age and weight loss goal.

Calorie, carb calculators

Mayo Clinic: End the guesswork with these nutrition guidelines

Second, learn what foods are considered carbohydrates because all carbs are not bad.  Your body needs them in order to harness energy. Fruits and vegetables are considered complex carbs, which are more nutritious and lower in calories than simple carbs like bread and pasta. My only caveat is to beware of high levels of sugar found naturally in some fruits. Too much sugar will wreak havoc on your glycemic level, which affects weight loss.

What does low carb mean?

Low Carb 101

Finally, formulate a plan.  Learn more about the foods you should eat (along with glycemic levels) and plan your meals.  There are lots of websites with food lists and recipes to aid you.  Here are a couple:

Low carb food list

Glycemic Index Foundation

I am a certified Crossfit Kettlebell instructor, triathlete and former trained dancer. I am not a nutritionist or a doctor. Information I share is based on my own research and experience. Before beginning a diet or fitness routine you should consult your physician or a health professional. For question and comments about this blog, contact me at akiia.james@abc11mail.com.