Low-carb diets are often used for weight loss. A study published in a 2009 edition of “Diabetes” reports that eight-week, reduced-calorie, low-carb diets produce a significant weight loss in overweight and obese subjects. Another study published in a 2012 edition of “Physiology and Behavior” reports when combined with high amounts of protein, energy-restricted, low-carb diets are associated with weight and fat loss. When you decrease your carbohydrate intake, you’ll likely have to increase the percentage of your calories from protein and dietary fat.
When using a low-carb diet for weight loss, you must also reduce your total calorie intake. Lowering your intake by 500 to 1,000 calories a day should help you lose 1 to 2 pounds per week, according to the Centers for Disease Control and Prevention. Effective weight-loss diets often contain 1,000 to 1,600 calories daily for women and 1,200 to 1,600 calories a day for most men, according to the National Heart, Lung, and Blood Institute.
Institute of Medicine Recommendations
Regardless of your carb intake, the Institute of Medicine recommends you obtain 20 to 35 percent of your calories from dietary fat. Since fats provide 9 calories per gram, this is equivalent to consuming 31 to 54 grams of fat daily when following a 1,400-calorie, weight-loss diet. Your specific, individualized fat intake will vary based on how much protein and carbs you consume.
Most low-carb diets generally contain 50 to 150 grams of carbs daily, according to MayoClinic.com. The Institute of Medicine recommends adults consume at least 130 grams of carbs each day. Since carbohydrates provide 4 calories per gram, 130 grams is equivalent to about 37 percent of your total calorie intake when following a 1,400-calorie meal plan. Obtain your carbs from healthy sources, such as whole grains, legumes, fruits, vegetables, nuts, seeds, low-fat milk and yogurt. Avoid refined grains, sweets, added sugars and sugary drinks, such as soda.
Sources of Healthy Fats
To help reduce your heart disease risks when following a low-carb diet, choose healthy, unsaturated fats when possible. Examples include plant-based oils, avocados, nuts, seeds, nut and seed butters, soy butters and olives. Avoid saturated and trans fats found in high-fat meats, full-fat dairy foods, butter, margarine, shortenings, fried foods and commercial baked goods.
- Diabetes: Low-Fat versus Low-Carbohydrate Weight Reduction Diets
- Physiology and Behavior: Relatively High-Protein or 'Low-Carb' Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?
- Centers for Disease Control and Prevention: Losing Weight
- National Heart, Lung, and Blood Institute: How are Overweight and Obesity Treated?
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- MayoClinic.com: Low-Carb Diet: Can it Help You Lose Weight?
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