Expert: Linda Erwin, M.S. - 8/26/2003

Question
Hi. I have been dieting and exercising for 2 wks and have lost 3 lbs. I need to lose 53 more lbs. to reach the normal weight for my height. I have been eating a lowfat diet and less than 1200 calories/day. My question is how much carbohydrates does a person need to lose weight? My diet is quite high in carbs (over 100 grams per day). With all the hype about no carb high protein diets I am confused. thanks.

Answer
Hi Chantal,
Congratulations for deciding to lose those extra lbs that compromise your health and self esteem.  
To lose that much weight, you will need to add exercise as well as change your eating habits.   I have tried many food plans to lose weight as I have always had a weight management problem.  I have found the high protein, low carbs plan to be the easiest and the fastest way to lose the weight.  I don't get hungry as the protein keeps me satisfied.  
That plan requires you to eat high protein (lean) and less than 20 grams of carbs per day.  You have to eat certain vegetables that are low in carbs and then as time goes on, you can add more carbs.  You can go to the Atkins website and it will explain it more fully.
If you choose to stay with a lowfat diet, don't go below 1200 calories per day and keep your fat grams below 20-30 grams per day. On a low fat diet, all you eat are carbs. You also need to drink lots of water to flush away the fat no matter what food plan you are on.  Exercise should be a combination of aerobic exercise for 45-60 minutes 4-5 times per week and add weight training (2 times per week) to reshape your body.  It seems like a full time job.
Find a routine that works for you and then just do it.  Keep a journal of what you eat, how much water you drink, and what your exercise is--how long you did it for.  That way you have a diary that you can look back on.  
If you can, go to a gym and have your bodyfat taken, your weight and your inches.  In 6 weeks, go back and get it done again.  You will see major differences that will keep you motivated.  Do not weigh daily as our bodies fluctuate with water weight.
Good luck and keep me posted!
Linda