How many carbs do you need to eat a day to lose weight? Reducing the amount of carbohydrates you eat is one of the best ways to lose weight. This will reduce your appetite and trigger automatic weight loss without having to count calories.
Why should you eat less carbohydrates?
Dietary guidelines recommend that reducing carbohydrates provide 45 to 65% of your daily calorie intake. So, if you eat 2000 calories, you should aim for about 225 to 325 grams of carbohydrates per day. But if you want to lose weight, you will get much faster results by consuming about 50 to 150 grams of carbohydrates. In fact, a low-carb diet is much more effective for weight loss than a high-carb diet.
This diet limits the intake of refined carbohydrates such as sugars and starches (bread, pasta, etc.) and replaces them with protein, fat and healthy vegetables. Studies show that low carb diets reduce your appetite and make you eat fewer calories and lose weight very easily. A low carb diet also has benefits that go beyond losing weight.
It lowers blood sugar, blood pressure and triglycerides. How to assess your need for carbohydrates. There is no clear definition of what a low-carb diet is, and what is “low” for one person may not be “low” for another. Optimal carbohydrate intake depends on age, gender, body composition, activity levels, personal preferences, diet and metabolic health.
People who are physically active and have more muscle mass can tolerate much more carbohydrates than people who lead a less active lifestyle. Metabolic health is also a very important factor. When people have impaired metabolism, the rules change. People who fall into this category cannot tolerate the same amount of carbohydrates as those who do not have such a disorder.
Determine your daily carbohydrate intake
If you simply eliminate the most unhealthy sources of carbohydrates from your diet, refined wheat and added sugars, then you will be on the right track to improving your health. However, to enjoy the full metabolic benefits of low-carb diets, you need to limit other sources. Although there is no scientific paper that explains exactly how to adjust carbohydrate intake for individual needs, there are some guidelines for amounts that are very effective.