Weight loss is possible with moderate consumption of complex carbohydrates. Complex carbohydrates, or polysaccharides, are made mostly of long strands of simple sugars. They are found in grains, fruits, legumes and other vegetables. Complex carbohydrates also include three types of dietary fiber, cellulose and starches. Complex carbohydrates are an excellent source of energy for people trying to lose weight. According to the American Journal of Clinical Nutrition the "altering the composition of the diet in favor of a higher carbohydrate-to-fat ratio may decrease the incidence of obesity." The study also warned to avoid simple carbohyrdates such as refined sugar and white flour.
Eat smaller meals more often each day. Add protein such as no-sugar-added peanut butter to a whole-grain bagel for breakfast. Use whole wheat in place of white in any meal with bread. Slowly digested or complex carbs include soybeans so substitute soy milk for cow's milk on cereal or in shakes. . Additionally, by methodically replacing complex carbs for simple carbs, you will be eating lower glycemic foods that will stablize your blood sugar. This is a critical component to using carbohydrates to help lose weight.
Include complex carbohydrates such as of whole grains, dried beans, peas and carrots in as many of your daily meals as possible. Eliminate from your lunch things like potato chips and pretzels. Substitute sweet potatoes instead. They are not only a good carbohydrate but a tremendous anti-oxidant. The fiber in vegetables and whole grains is very dense and contains far less calories than saturated fats or simple sugars. By consuming these carbohydrates with each meal you will begin the process of burning more calories than you consume, a key facet of weight loss.
Transition into cutting out simple carbs and fats to make room for the complex carbohydrates in each meal. Don't overconsume protein as studies by the USDA has recommended 10 to 12 g per meal as being sufficient to maintain muscle mass. Its food pyramid also suggests a need for calories from complex carbohydrates to achieve a healthy weight.