MANILA, Philippines—You don’t have to blame carbs if you don’t lose weight that fast. Eating a recommended amount of carbohydrates based on your goals, activity level and weight will result in effective weight loss, more than a popular low-carb, high-protein diet.

Long-term weight control should include proper eating and appropriate physical activities. A diet is effective if it has long-term weight loss results, enhances physical performance, or leaves you satisfied and improves your health.

Control the calories

A common misconception about losing weight is, if you deprive yourself of carbohydrates during the day, you lose weight rapidly.

According to the National Weight Registry, 99 percent of people who lost more than 70 lbs and maintained it for over six years did not use high-protein and high-fat diet. They ate more carbs. The participants’ ability to maintain their weight can be attributed to a well-balanced diet and physical activities.

But still consider the amount of carbohydrates, protein and fat you take for a balanced diet. Leading health and nutrition organizations recommend 55 to 65 percent carbohydrates, 15 to 20 percent protein and 20 to 25 percent fat. Required total calories differ depending on your activity level, current weight and height and weight loss goal.

If you deprive yourself of calories from carbohydrates, you limit your physical performance since you don’t have enough energy to move.

Carbohydrates such as rice, pasta, whole grains and bread are the body’s main source of energy. You cannot last in an activity if you stick to a low-carb, high-protein or/and high-fat diet.

According to Robert Haas, a world-renowned nutritionist and author of the book “Eat to Win for the 21st Century,” the most scientifically safe and effective way to lose excess body fat is to follow a high-complex-carb diet low in fats. Walk five to six hours each week.

A recent study at the Virginia Commonwealth University in Richmond proves that long-term weight maintenance depends on one’s ability to feel full and satisfied to be able to control carbohydrate cravings. Subjects on a strict low-carb diet lost only 4.5 percent of their body weight, those on a big breakfast diet lost more than 21 percent of their body weight after a year.

You cannot deprive yourself of your favorite foods over a long period if you want a permanent lifestyle change. Learn how to satisfy yourself by eating small portions.

Keep in mind that you eat to improve your health and live longer.

Common adverse effects of high-fat low-carb diets reported by 429 individuals in a report compiled by the Physicians Committee for Responsible Medicine are: 44% for constipation; 40%, loss of energy; 40%, bad breath; 33%, heart-related problems; 29%, difficulty in concentrating; and 19%, kidney problems.

E-mail the author at mitchfelipe@gmail.com