Complex Carbohydrates & Protein Diet

Although the low-carb approach has received most attention from the dieting community, it is still possible to lose weight at a reasonable rate by following a diet containing mostly complex carbs and protein. A low-fat, complex carbs and protein diet requires an informed dieter to make the distinction between healthy and unhealthy carbs, but for those who are willing to put in the effort (and possess the requisite amount of willpower), effective weight loss is just a few weeks away.

Low Fat Dieting Theory

Consume a diet that is rich in complex carbohydrates and protein while limiting fat content to lose weight following this dietary approach. According to the medical information site Medline Plus, complex carbohydrates are carbs that contain three or more different types of sugars in their makeup, slowing digestion and affecting blood sugar levels to a less-significant degree than simple sugars. Examples of foods classified as complex carbs include starchy vegetables (broccoli, spinach, cucumber), whole grains (rye, barley, wheat, oats), and legumes (all types of beans). While following this approach, around 40 to 60 percent of your total daily calories should come from the consumption of complex carbs. Consume a similar number of carbs at each meal (consuming five or six small meals throughout the day) to avoid overloading your body at any one time.

Each meal should also be paired with a lean protein source. An ideal lean protein source should be a natural, low-fat meat or dairy product such as eggs, lean beef, poultry, seafood or reduced-fat milk. Around 30 to 40 percent of your total calories should come from lean protein. Finally, consume no more than 30 percent of your total calories from fat, with most of that intake coming from unsaturated sources like nuts, seeds and cooking oils. As with protein and carbs, split your fat consumption evenly between all of your meals to balance your nutritional needs without having to count calories.

Low Fat Evidence and Considerations

Understand that a low-fat diet is recommended by a number of different health organizations such as the American Heart Association and the American Cancer Society. If properly followed, a diet rich in protein and complex carbs can help to insulate your body against a number of diseases, including heart attack, stroke, heart failure and many forms of cancer, making this an ideal approach for someone concerned with both short-term weight loss and long-term health. Simply remember that when following this approach, carb selection is crucial. Stick to the complex carbohydrates listed above (with the occasional inclusion of a simple carb from fruit) and avoid empty calories such as refined flours, sugars and alcohol.