Carb control [the smart way]: take the very best of the reduced-carb diets and lose the rest—including extra pounds

Shape, June, 2004 by Katherine Tallmadge

1. Get at least 25 grams of fiber per day.

Because fiber is found only in high-carbohydrate foods, a classic low-carb diet is dangerously low in fiber. That's why one of the major side effects of a carb-restricted diet is constipation.

But high-fiber foods--especially fruits, vegetables, legumes and foods made with whole grains--aren't just important for their nutritional value; these foods also aid in weight loss. "There's very strong evidence that people who eat high-fiber diets are less likely to be obese," says Joanne Slavin. Studies show that such a diet satisfies you more with fewer calories, and you're more likely to feel full for a longer period of time. "A high-fiber diet, which by definition is a high-carbohydrate diet, has a very positive effect on satiety," Slavin adds. A large amount of scientific data and research also confirm that a diet high in these foods is essential to overall health and longevity.

So how do you get those 25 fiber grams? The U.S. Dietary Guidelines recommend at least five servings of fruits and vegetables (1 cup raw, leafy vegetables or 1/2 cup sliced fruit each equals one serving, for example) and six 1-ounce servings of whole grains per day (one serving is a slice of bread or 1 cup dried cereal). Not only do these foods make it easier to take off weight, but they are naturally low in cholesterol, saturated fat and other disease-promoting substances like synthetic hormones and heavy metals. (See our delicious recipes on the following pages for a day's worth of ways to get your 25 grams on a reduced-carb/good-carb eating plan.)

2. Eat no fewer than 130 grams of carbohydrate per day.

That's the minimum amount needed for brain function, says the Institute of Medicine of the National Academies' Food and Nutrition Board. In fact, it's perfectly healthy to eat double that amount (see "Carb Counter: How Many Should I Eat?" at right). But this is in striking contrast to most low-carb diets, especially when low-carb devotees continue the 20-grams-daily guideline well beyond the two-week induction period; some follow it the entire time they're on the diet. A healthier way to go: Nutrition experts recommend getting at least 45-65 percent of calories from carbohydrates for optimum nutrients and brain functioning. So, if you eat about 1,800 calories per day, you'd need 200-300 grams of carbs.

3. Minimize saturated fat.

A number of low-carb diets are high in saturated fat, one of the worst types of fat, since it raises LDL ("bad") cholesterol levels, a known risk for heart disease. Scientific evidence strongly links eating animal protein and foods high in saturated fat and cholesterol with cardiovascular disease, cancer and other chronic illnesses.

If you're on a lower-carb diet, you can reduce your saturated fat intake by selecting leaner protein sources such as poultry, seafood, and lean pork and beef (opt for loin or round cuts); trimming away all visible fat on meats; choosing lowfat or nonfat dairy products; replacing butter with vegetable oils such as olive or canola oil; and eating smaller portions of all these foods.