How to eat carbs without gaining weight: you've dropped the pounds, but your body, mood and taste buds need their carbohydrates. Can you avoid the low-carb backlash?

For nearly a year, she was faithful to her low-carb weight-loss plan, passing up the breads and pasta she loves in pursuit of a slimmer figure. "I'm a carb eater, so it wasn't easy," says Tara Marshall, 40, a judicial assistant for the Los Angeles Superior Count. But the diet worked: Marshall lost the 25 pounds she wanted to lose. And it helped that her husband was also on the plan.

Then the couple fell off the wagon big time. In preparation for an upcoming party, Marshall's husband fired up the breadmaker. Soon, the house was filled with the irresistible scent of freshly baked loaves. Marshall caved in. "I ate lots," she recalls. "Sourdough, jalapeno cheese, honey-wheat." While she admittedly overdid it, the experience convinced Marshall that low-carb eating was not a satisfying way to live long-term.

The unlimited steaks and eggs allowed on typical low-carb plans are often cited as a plus by those who follow them, yet nearly every dieter at some point misses his or her carb of choice, whether that's freshly made gnocchi or Frosted Flakes. As with any diet, it's all too probable for the newly svelte to erase their losses--and even add gains--once they return to an unrestricted menu.

If you're a low-carb dieter who can no longer live without bagels, don't fret. It's possible to reintroduce carbs into your diet, though you'll get the best results by phasing in the right carbs in the right way--and by recognizing that other factors besides carb avoidance help you drop excess pounds.

But be prepared: Even if you follow guidelines, transitioning from low- to moderate-carb eating will carry at least a small price. "You will gain some weight," predicts Lona Sandon, R.D., assistant professor at the University of Texas Southwestern Medical Center at Dallas, and a spokeswoman for the American Dietetic Association.

That's partly because carbs hold water in the body. "A lot of the initial weight loss on the very low-carb diet is water weight," she explains. "If you start adding carbs back in, you are going to also start storing water--which is a good thing" Beyond that, she notes, you can maintain your weight loss with an educated approach.

know your starting point

Start by reassessing your diet. "The first thing to ask is: What are you actually eating?" notes Melinda Manore, Ph.D., R.D., professor and chair of nutrition and food management at Oregon State University, Corvallis.

You may be surprised. About 10 million Americans are following low-carb diets, but most of them are eating more carbs than they think, says Manore. A survey of 11,000 people by NPD Group, a New York market research firm, found that only one out of every four low-carb dieters is "actually significantly cutting carbs."

While regimens vary, many plans instruct dieters to begin with 20 grams of carbs daily in the induction phase, and then increase gradually. Less than 60 grams a day is "pretty standard" during the weight-loss phase, Manore says. (To put that in perspective: A typical 1-ounce slice of bread has about 15 grams of carbs.) So do a quick tally of your typical daily carbs to gauge your starting point.

pick the healthiest carbs

Of course, all carbohydrates are not created equal. Stay away from processed carbs, advises Manore. "Eat less white bread, white rice and white pasta. That's a good start right there. And avoid french fries, candy, baked goods and snack foods."

Reclaiming those processed carbs is what gets us in trouble. "White rice, white flour and white potatoes are metabolized like sugar," says John La Puma, M.D., medical director of the Santa Barbara Institute for Medical Nutrition and Healthy Weight. Because they create such an exaggerated insulin response, are so easy to overeat and have less staying power, such carbs often lead to weight gain.

In a nutshell: "Look for carbs that give you the biggest nutrition boost for your buck," says Susan Learner Barr, R.D., general manager of program development for Weight Watchers in North America.

Where to begin? With high-fiber options like whole-grain oatmeal, says Sandon: "Not instant, but good old-fashioned cooking oats." The fiber content promotes gastrointestinal health and lowers blood cholesterol; it also provides a feeling of fullness so you don't eat as much. (See "Guide to Grains," page 39.)

And yes, you can have fruit again! "A half-cup of fruit has 15 grams of carbs" says Sandon. "Choose whole fruits because they are lower in calories and higher in fiber:' Beans and legumes will fill you without fattening you, and if you upped your vegetable intake during your low-carb stint, keep it up. Also, add low-fat dairy products, suggests Barr; they strengthen bones and may help facilitate weight loss.

Last but not least, pace yourself, says Sandon. Reincorporating these foods slowly will help you avoid weight gain. If it's been a while since you've eaten carbs, savor their tastes and textures. "Take a bite of a crisp apple," Barr says. "Enjoy a baked sweet potato. Experience what real, wholesome foods taste like" And find healthier versions of your favorites, such as whole-grain, sugar-free cereal.