Hello, my dear readers, today, we are gonna talk about how many carbs a day to lose weight make sure read till the end. Before I get into the topic.
Do you know? The low carbohydrate diet has been the most controversial topic. Like if you belong to fitness, you may have heard most often how many carbs per day or how much protein per day? so on so forth.
As you know carbohydrates are the primary source of the body, as well as fuel for vital organs, as such central nervous system, Kidneys, and brain. Healthy Carbs like complex carbs are always needed for the body to work optimally.
I think everybody is familiar with this term that carbohydrates are broken down into a simple form of energy called glucose. For an example, when you eat any carbohydrates product it is broken down into glucose and stored as glycogen in your fuel tank of muscle.
The body uses insulin to carry the glucose into different cells. However, when you eat too many carbohydrates, the blood sugar level spikes, insulin rises, resulting in weight gain.
What Are Carbs Exactly?
As I mentioned above carbs are the primary source of energy. But if I talk about in a bit more detailed, scientifically carbs are basically saccharides that contain a mixture of carbon, hydrogen, and oxygen.
It is a group of macronutrients that simply supply starch or sugar to the diet, as 1 gram of carbohydrates gives you 4 calories just like protein.
How Many Carbs Do You need?
The dietary guidelines recommend that carbs should be 45-65 percent of your daily caloric intake and 30-35 percent protein.
For an instance, if your calorie intake 2000, you should eat for about 225-325 grams of carbs per day.
But this number is considered to gain weight. If you eat around 100-150 grams of carbs, you will get a faster result. Give it a shot.
Although, low-carbohydrate diet has been shown to be much effective than high-carb diet.
Studies show that low-carb diets also reduce your appetite and make you eat fewer carbs (calories). That is why your fat loss journey becomes much easier unless you manage to keep the carbs down. Study 1.
The low-carb diets have always been the best and more effective than high-carb and keto diet. Therefore, This diet pattern is recommended by many.
Good Carbs Vs Bad Carbs
As you know, carbohydrates are good for a healthy life and staying healthy at the right weight. It is very important to understand the relationship between good carbs vs bad carbs. Because all carbs are not the same.
1. Good carbohydrates
Basically, good carbohydrates are complex carbs, which are high in fiber and nutrients, which doesn't spike your insulin level. Also, it is called slow-releasing carbs which provide you long-lasting energy all day long.
Good carbs include:-
- All whole grains foods ( like brown rice, brown bread, bread, and whole grain pasta, etc.
- Whole fruit with skin
- High-fiber legumes and beans
- High-fiber vegetables, as such Apples, sweet potato, beets, and banana, etc.
Bad carbs include:-
Basically, bad carbs are simple carbs, which spike your insulin far more quickly and broken down into the body as glucose easily resulting in blood sugar levels spike. Also, if you workout for a longer period of time, it gonna not help provide sustainable energy as compared to complex carbs.
- Sugary drinks, packed juices
- White sugar, white pasta, white bread, and flour
- Cookies, candies, and cakes
- Processed foods.
How To figure Out Your Carbs Need
Actually, there is no clear definition that what exactly low-carb diet is low. For one person, it could be low while for others, it could not be low.
Every individual is different and it depends on height, age, weight, activity level, personal performance, and current metabolic health when it comes to carbs intake.
In fact, people who are physically active and have more muscle mass, they can consume more carbs than those who have a sedentary lifestyle. This only applies to those who don't do high-intensity workout, weight lifts or sprinting.
Moreover, metabolic health is another important factor. NIn fact, when people have metabolic syndrome, get type 2 diabetes or become obese simply.
So, optimal carb intake varies on each and every individuals as per their activity levels, current metabolic health and other factors.
How To Decide Daily Carb Intake?
As I mentioned above good carbs vs bad carbs. You have to remove the unhealthiest carbs sources from your diet, added sugar and refined wheat. There are 3 categories that you can consider.
For your kind information, there is no specific number that exactly how many carbs intake should take every individual. But if you simply follow these numbers, you will get an adequate result. Most people follow this range even I follow during the fat loss.
In order to get the best metabolic benefits of low-carb diets, you've to restrict other carb sources.
100-150 grams carbs per day-
This is called moderate carbohydrate intake, and this is the most effective and appropriate for people who are lean, active, want to stay healthy and maintain their weight.
Believe or not, at this number you can easily lose your weight this also I have personally tested, and I got the great result. Make sure count your calories in order to see a
20-50 grams of carbs per day-
This the place where you get the metabolic benefits. If you have diabetes or obesity metabolically deranged, so this is the perfect range could be.
Remember, whenever you eat less than 50 grams per day, your body will get into ketosis mode, supplying energy for the brain via ketone bodies. But this is great for immediate weight loss. But I would say go for fat loss always. To understand better read what is the difference between weight loss vs fat loss. However, if you are a diabetic, then this could be great.
50-100 grams of carbs per day-
This is a great range if you want to lose weight without any effort by allowing your body for a bit of carbs in your diet. Along with that, it can be a great range to maintain your weight.
When it comes to how many carbs a day to lose weight, all numbers have their own benefits. But if you ask me, what is the best and that can work in a healthy way without feeling hungry. I would recommend going with 100-150 grams of carbs per day. If you want to bring your fat% down.
However, you can also try other numbers as well. Nevertheless, you can check out yourself that what is the most suited number as per your body type and composition.
In the end, try tracking your food calories in order to understand how your body reacting, and which is the best for you.
Finally, this was all about "how many carbs a day to lose weight" See you in the next episode with a new post. Till then take care. Enjoy each day 🙂