Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight. It tends to reduce your appetite and causes a kind of automatic weight loss without the need for counting calories or portion control. So let’s take a look at how many carbs you should be eating per day to lose weight.
Low-carb diet
We just want to clarify that cutting carbs is not the only way to lose weight but it is very effective, especially if you’ve tried low-fat before or you’ve tried counting calories and you were unsuccessful with it.
An eating pattern with reduced carbs is called a low-carb diet. That means sugars and starches like breads, pasta, rice, et cetera, are replaced with protein and fat.
The key is actually the increase in protein which helps curb appetite and makes you eat fewer calories overall. And all that without feeling hungry and unsatisfied each day.
Additionally, there’s a lot of emerging evidence that low-carb diets provide benefits that go way beyond just weight loss, particularly if you have metabolic health problems such as Type Two Diabetes.
Extreme low-carb diet
Okay, now we’re getting into the kind of more extreme low-carb area of 20 to 50 grams of carbs per day, which is also known as a ketogenic diet. Now in eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via ketone bodies. Now this can have strong metabolic health effects that can cause dramatic weight loss. Now, the carbs you can eat, plenty of low-carb vegetables, no fruit except berries, probably would have to be with cream though because your fat intake must be increased to meet your calorie requirements. You can have trace carbs from other foods like avocados, nuts, and seeds. Now, with carbs making up such a low percentage of your energy intake, your fat consumption is gonna increase a lot. You also have to be extremely disciplined to stick to this eating pattern, and the vast majority of people only do it temporarily.
How many carbs you should eat?
We say most because anindividual’s optimal carb intakeof course depends on theirage, gender, body composition,their current activity levels,food culture and preferences,and their current metabolic health status.So 100 to 150 grams of carbs per dayis more of a moderate carbohydrate intake.If we consider the average diet containsover 250 grams in a day.
So it’s appropriate for people who are lean, active, and simply trying to stay healthy and maintain their weight. It is very possible to lose weight at this and any carb intake but it may require you to count calories and or control portions. So in terms of carbs you can eat, you can have all the vegetables that you can imagine, several pieces of fruit per day, some amount but not a lot of healthy starches like potatoes, sweet potatoes, and healthier grains like rice and oats.
A range of about 50 to 100 grams of carbs per day is great if you wanna lose weight without much effort while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.
Okay, so carbs you can eat, plenty of vegetables like in the other range, about two pieces of fruit per day max, small amounts of starchy carbohydrates like potatoes, and fat intake tends to increase a bit. Now know that this range of carbs, and even in the 100 to 150 gram range, junk foods and snacks have to be cut out of the diet, they are almost always high in either refined wheat or added sugars or both, which means super high carb. But the good thing is that simply removing junk foods gets you well on the way to a much lower and healthier overall carb intake.
If have any medical conditions
Now that brings me to the next point. If you have any current medical conditions or you take medications, then you’ve got to speak to your doctor before you make any major dietary changes, especially if you’re gonna do a ketogenic diet, which can have very powerful effects on hormones and other aspects that affect health.
