Counting calories and carbs are two approaches to consider when trying to lose weight.
Calorie counting is based on the principle of “calories in, calories out.” In other words, you have to burn more calories than you actually ingest. Experts at the Mayo Clinic say that by burning 3,500 calories more than you eat, you will actually lose one pound. Try cutting at least 500 calories a day, and you’ll manage to lose a pound within a week.
Carb cutting involves counting the carbs you ingest, including starchy, sugary, and refined foods. Sometimes these offer fat and empty calories. Losing weight is only possible if you eat well and opt for lower-carbohydrate choices.
It’s all about your daily carb goal. Eat about 45 percent of your calories from carbs. If you eat 1,800 calories every day, you will get 810 calories from carbs or 202.5 grams. Portion these calories between your meals and snacks. Try to take an average of 45 grams of carbs per three meals and 30 grams of carbs per two snacks.
Every regimen has good and bad sides, but you can always combine the aspects that work best for you.
Read the label
This is important in every diet regimen, especially if you’re counting calories. Look for the “per serving” part of the label.
Carbs are always listed on the labels, and there are three main listings:
Total carbs represent the total number of carbs in the product
Dietary fiber keeps you full for longer, and fruits, veggies and whole grains are abundant in fiber
Sugars are carbs that break down into sugar and fiber. Fruits contain sugar naturally, but other foods contain added sugar. Sugar additions cause spikes in blood sugar levels and offer “empty calories,” so try to avoid them
You can’t just eye or memorize your food, but portion control works in a different way. Just read the serving sizes on the labels. However, it’s not always easy to know the exact number of calories.
Portion control is a huge bit of carb counting. You can memorize portions easily when counting carbs. The following foods offer about 15 grams of carbs:
1 slice of bread
1 small piece of fruit (apple or orange)
1/2 cup of canned / fresh fruit
1/2 cup of starchy vegetables (cooked corn, peas, lima beans, or mashed potatoes)
1/3 cup of pasta
1/3 cup of rice
3/4 cup of dry cereal
Non-starchy vegetables are low in calories, and you don’t have to count them.
Low-calorie diet isn’t recommended to individuals with a particular medical condition, but it’s suggested to those dealing with hypertension and congestive heart failure.
Carbohydrate counting is common in individuals diagnosed with type 1 and type 2 diabetes in order to regulate blood sugar. Diabetics use insulin to help the body use carbs for energy. The carb counting can help them predict the needed dose of insulin.
If you opt for low-calorie regiment, don’t push your calorie intake too low, because you will feel weak. Your body will turn on its protective mechanism, and it will prevent any further loss if you don’t eat enough.
Carbohydrate counting requires establishing an average daily calorie count and number of calories from carbs
Fruits, veggies, whole grains, legumes, and lean proteins work well for every diet regimen.
Your nutritional needs depend on your height, weight, and physical activity. Consult your doctor on your calorie and carb intake.