How to lose weight in a healthy way? How to avoid diet-associated issues? Can be carbs useful or harmful to your weight? Answers to all questions will be mentioned in the content below! Before moving to them, we must mention that carbs seriously affect the diet and the weight loss. How many carbs should I eat to lose weight is the most common question nowadays and most of you would like to know the answer. Sadly, there is no simple answer to the question!
Carbs: Basic facts
Carbs of carbohydrates are macronutrients. They are used as a fuel and they are obtained from different foods. Our body transfers them into glucose, which is, by the way, the favorite fuel to the brain. There are two types of carbs our body can process. They are:
- Complex– They are more time-consuming when it comes to processing them and their levels of the dietary fiber are much higher.
- Simple– These carbs are processed almost instantly. They are commonly found as artificial sweeteners in a variety of products.
Complex carbohydrates are healthier, more beneficial and better choice in general. They are found in natural foods and they should be your first choice. Simple carbs should be avoided because they are extremely similar to the sugar!
How many carbs should I eat to lose weight is always related to a number of carbs your body needs. Here is a complicated explanation. Theoretically, your body can function properly without a single carb intake per day, but it isn’t something you should do. Eating less of them than usual will guarantee you weight loss, but it is an individual matter.
Daily intake of carbs that will help you lose weight in 90% of cases
How many carbs per day your body needs, depends on a variety of factors. It is possible that two, identical people, with identical weights, ages, body types, and genders require completely different amounts of carbs per day! That’s why determining the exact amount of carbs needed for you to lose weight is extremely difficult.
In order to determine the exact amount needed for your body, you will have to perform a variety of tests which will be focused on specifics of the metabolism. However, we discovered that the values mentioned below work great in 90% cases.
Between 100 and 150 grams daily
Eating foods that will provide you between 100 and 150 grams of carbs per day will help you maintain the ideal weight and overall health. It is difficult to lose the weight by following this guideline. You can eat several fruits per day, vegetables and even small amount of sweet potato.
Between 50 and 100 grams daily
This amount of carbs per day is ideal for all of you who want to lose weight, but still, enjoy the wonders of carbohydrates. It is recommended amount for individuals who are sensitive to the carbs. Here you can eat 2 pieces of fruit daily, a lot of vegetables, but reduce the starchy carbs intake as much as possible.
Between 20 and 50 grams per day
Even a low-carb diet will contain carbs, obviously, so make sure you now your daily intake if you are using a diet of that kind. This guideline is perfect for all of you who want to lose weight as quickly as possible, without compromising the health. It is also recommended for people with diabetes or those who are seriously obese. You can eat low-carb vegetables, berries and a few nuts and seeds.
The last method is beneficial because it will put your body into a special mode that involves ketosis. A body will supply the brain and other organs with ketones, which are related to reduced appetite and increased weight loss.
The bottom line with this matter is that all of you who are physically active, need between 100 and 150 grams of carbs per day. All of you who want to lose weight in a matter of weeks, but they have metabolism issues, 50 grams per day is sufficient.
Good carbs are the best, while bad carbs are the worst
We mentioned that there are differences between the carbs. Not all of them are the same. The answer to the
how many carbs should I eat to lose weight question applies on good carbs only! Bad carbs are present in the form of sugar, processed foods and plenty of other threats. At the same time avoiding wheat and added sugar must be avoided.
Good carbs can be obtained from eggs, meats, fish, vegetables and unprocessed foods in general. Bad carbs are always found in processed food, so it should be avoided at all cost.
Why low-carb diets actually work and why they are so successful
By now you should know that reducing the daily intake of carbs will have a wonderful effect on your weight loss goal. But, you still don’t know how and why this type of diet actually works. Now, we will reveal it.
First and foremost, a diet of this kind will lower the insulin levels. It is hormone known for controlling the amount of glucose, which is transferred into cells. Higher levels of insulin will make sure you gain weight, rather than lose it.
There is a second way, why this method is effective when it comes to losing weight. High insulin levels will promote sodium holding in the kidneys. Sodium will directly accumulate more water, so the total weight of a person goes in one direction only. It will go up! High sodium levels are not good for overall health also, so avoiding them has more than just one benefit. Due to lower insulin levels, which are the effect of the low-carb diet, the sodium levels will be directly reduced. Reducing sodium means reducing weight.
Within the first week, you will lose between 5 and 10 pounds of weight. Keep in mind that this is water weight, meaning that your body will simply eliminate water. After that, weight loss will be much slower, but this time it will come thanks to the fat burning processes.
We also must mention a thing or two about the adaptation phase. It is also known as low-carb flu and it lasts for a couple of days. During that time, you may feel down, low on energy and even strange. This occurs because you will have to teach your body to burn fat rather than carbs. After a few days, most people experience higher energy levels and complete lack of afternoon dips.
There were several studies, all conducted in the United States over the years and all of them tried to determine how low-carb diets actually work. They used DEXA scanners to measure the changes inside a body. These are one of the most accurate scanners in the world. All individuals who were on a low-carb diet lost weight, burned more fat and gained muscle mass.
Another study proved that this kind of diet is extremely beneficial for those who want to lose belly fat and fat in the abdominal area.
Right time to eat carbs
How many carbs should I eat to lose weight is just half of a story. The second part is focused on when you should eat them? Eating carbs at the wrong time will have a counter effect, so it is a serious mistake.
At all cost, you have to avoid eating carbs late at night or while exercising. They will be accumulated inside a body and they will cause additional issues which will make losing weight even more difficult. The same thing applies to the threats and sugar-rich foods. They are basically made from fats and carbs, so they must be taken during the day, in small amounts or even better, they should be avoided completely.
Once you have chosen to know all about how many carbs should I eat to lose weight the time is right to learn when they should be taken. The best time is early in the morning. We already mentioned that carbs are fuel used as energy in the body. By taking them early in the morning, you will get more energy from them and you will suppress appetite for a longer period of time.
Structure your daily plate to get the ideal amount of carbs
ADA (American Diabetes Association) announced an interesting way to get needed amount of carbs every day, using a simple structure of a plate. It should be used every meal and it will provide you around 50% of your daily needs for carbs. Addition: Some experts believe that people need between 45 and 65 of the calories to come from carbs per day.
- Divide your plate into three areas, while drawing an imaginary line across the middle (vertical) and then divide one half with a horizontal line.
- The biggest section should be filled with mushrooms, spinach, carrots and all other foods that are non-starchy. All of them should be vegetables.
- One of two smaller areas should be filled with sweet potatoes, brown rice or any other starchy vegetables.
- The second small area should be filled with meat (protein source). Choose chicken or turkey meat without skin. Fish is a great option as well.
- You can add one piece of fruit if you prefer.
- All foods you have chosen must contain healthy fats. Some examples include nuts, seeds, and olive oil.
- Drink coffee, tea (without sugar) or even better, water.
This method is especially useful for beginners, but it is ideal for hardcore individuals who want to lose a huge amount of weight.
Now you know how many carbs should I eat to lose weight and what is the best way to get them. You also know which foods are suitable and which have to be avoided. The next step is experimenting until you discover the best amount of carbs for your specific metabolism. Start with the highest recommended amount we mentioned and slowly reduce it to the lowest. You will feel when the magic happens. After that, all you have to do is to wait and see how much of weight you will lose.