One thing you might want to do to modify your view on carbohydrates is to go beyond the Glycemic Index and calculate the Glycemic Load. This is a better measure of the blood sugar impact on your body. The GL calculation is as follows
(GI * (Total Grams of Carbs - Grams of Fiber))/100 = GL
The higher the number the worse it is for your body. Here is a list of foods from Harvard Medical School
To lose weight you'll want to keep your total GL food intake as low as possible. I don't follow this type of diet but my guess is to keep your total GL food intake below 50ish each day. The lower you keep this number the easier you'll lose weight.
I personally have been trying to avoid all grains. I think the health benefits of grains, even healthy whole grains, is highly overstated and no one talks about the anti-nutrients in grains such as phytic acid
. These elements actually block absorption of good nutrients into our body.
"Eat as if your life depends on it!"