Everybody's different about how much to add and how often. I suggest trying just one peice of fruit a day OR one serving of carbs a day for a week, and seeing what that does do your weight loss. If you're still losing, try another serving. If you're not, cut back or switch from fruit to grains or vice versa. Everybody processes carbs and sugars differently, you just have to figure out which ones you can and can't have.