Carbs don't make you gain weight. Excess kcal intake does. Ie use up more kcal than you take in and you lose weight.
I have to limit my fat intake to around 20 per cent of my kcal and I certainly don't overeat on protein either and eat quiet a lot of carbs. Yet I had real problems with losing too much weight at one point.
For weight loss the only thing that ever worked for me is eating many times and small portions. Control your portion sizes as it is v easy to gorge on food.
There are soluble fibre supplements which may allow you to eat more IF, ie more veggies, which are low in kcal.
But even just eating veggies with something that contains a lot of SF or RS could do the trick. Ie potatoes/cooled rice/cooled pasta. Are you v sensitive to IF?
I think my kcal come from fat-20%, protein 15-20% and the rest from carbs! Yet I am not gaining weight/not overweight (quite the opposite, almost too much on the thin end.)
I eat a great deal of veggies: raw peppers, romaine lettuce, cooked carrots, sweet corn, low-sugar tomato ketchup, courgettes, spinach. I use Benefiber.
There's other veggies which you may like and are SF rich, e.g. swedes, marrow, pumpkin, parsnip. all well-cooked should be fine and are low in kcal. Broccoli and some beans well-cooked should also be fine if you are not sensitive to particular FODMAPs (see Syl's signature for info on FODMAPs).
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now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)
before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010
FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml
[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]
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Re: WEIGHT GAIN!!!
