Not all carbohydrates are created equally. There are simple carbs and complex carbs. Simple carbs are the unhealthy carbs. They have little nutritional value and thus tend to be empty calories. Simple carbs cause spikes in insulin levels leading to weight gain. Simple carbs include sugar, high fructose corn syrup, white bread, white rice and white flour. It is important to avoid simple carbs if you are trying to lose weight. Complex carbs are different. Complex carbs tend to have a lot of fiber. Fiber is quite important as it can lower cholesterol levels, keeps you regular and helps to prevent colon cancer, hemorrhoids, diverticulitis, and appendicitis. Fiber also helps to fill you up. Complex carbs also tend to have a lot of water. The intestine has to work hard to break down complex carbs so the sugars enter the bloodstream slowly. Therefore, there is no insulin spike. Complex carbs include whole grains (whole wheat bread, rye, barley, quinoa, whole wheat pasta, wild rice, ect.), fruits, vegetables, beans, and legumes. You can eat unlimited fruits and vegetables. Any diet that limits fruits and vegetables does not make nutritional sense. They are filled with fiber, vitamins, and anti-oxidants to help prevent cancer. There are only 3 main categories of calories: fat, protein, and carbs. Eating large amounts of fat, especially saturated fat, leads to weight gain, atherosclerosis, heart disease and stroke. Eating large amounts of protein can lead to kidney disease and osteoporosis. Therefore, a large portion of the diet should be filled with vitamin and nutrient rich complex carbs. Starting every meal with either a piece of fruit or a vegetable (such as a salad) is a good idea. This helps to fill you up so you eat less of other higher calorie foods and can help you to lose weight.