Weight can be lost if the number of carbs being eaten is less than the amount needed for energy. In fact, weight can be lost without literally breaking a sweat.
But don’t let that theory trick you into thinking that losing weight is a walk in the park. Things are much easier said than done. That’s why someone will refer you to apple cider vinegar pills because they allegedly require no lifestyle modifications.
If carbohydrates can be reduced and replaced with smarter choices, your body will adjust to the change and may start losing weight. It’s also possible your appetite and cravings for sugary foods will decrease, too.
Carbs are easily confused with fats. While the two are related, they are different from one another. In fact, there are several types of both. The bottom line is that studies suggest low-carb diets compared to low-fat diets about weight loss differ.
How many carbs should I eat to lose weight?
The main problem with setting an exact amount of daily recommended carbs is because everyone chooses to do something different each day. I might wake up today and decide to go cycling. The next day might be rainy, and I want to stay indoors for the rest of the day.
If I went cycling, I would need more carbs than I would need on a rainy day with no activity. Experts trying to create a solution to active and inactive days have tried to set a limit for the number of carbs you can eat.
Most experts agree that at least 130 grams of carbs should be eaten daily. This amount will keep vital body functions such as brain, liver, heart, and other organs working as needed. There are the carbs I would have needed on a rainy day.
The situation completely changes when exercise is involved. For example, the 130 grams of carbs quoted earlier would be gone after two hours of high-intensity exercise.
If you eat a low carb diet and do high energy exercises, your body will be forced to use alternate energy sources, which include stored fat.
What determines carb intake and how many carbs are needed to lose weight?
Several factors determine the correct carb intake and how many carbs to eat per day to lose weight. They include:
- Age – children are very active and as a result, their BMR, or need for energy at rest, is generally higher. When you are in your teens, your energy needs peak and will maintain until your late 30s. Then, your BMR and energy needs will reduce slowly.
- Your current weight – how much you weigh and move can determine how many carbs to eat. Slim people and overweight people have different needs, so it’s important to understand what they are.
- Gender – men require about 20-30 more carbs than women. Regarding calories, you should create a 500 calorie deficit per day if you want to lose one pound of weight each week.
- Health – some medical conditions will slow or increase metabolic rates. The body usually increases metabolic rates in the advent of an infection to make conditions less favorable for the infection. This is felt as fever.
- Exercises – on a good day, a manual laborer will need 250 grams more carbs than a desk worker. Exercising is a healthy way to maintain or lose weight.
- Diet plans – if you are accustomed to a low carb diet, the body has become used to a low carb supply. You should try different weight loss methods such a following a diet plan or using supplements like pure garcinia cambogia for example.
How many carbs should I eat to lose weight?
Now that we have looked at some of the factors that will affect the number of carbs needed daily let’s go through the number of carbs to eat to lose weight tips. Note that you may want to revisit discussions on how much weight can you lose in a week.
Stay by the minimum limit
In this case, your daily carb intake should be between 100 and 150 grams. That will be enough to keep vital body process running as required.
Most if not all types of vegetables should be welcome in your meal plans. Try to sweeten this low carb diet with fruit. To cut on possible hunger or cravings, try some whole grains or healthy carbs sources like sweet potatoes.
Go lower than minimum
If your doctor recommends a low carb diet, there is some assurance that some transformations might take place. An average of 75 grams of carbs might work for one person.
When the body is not getting as many carbs as it used to, it will go for the next energy source preference. Here, more fat cells will be metabolized to release the required energy. Weight loss will be the final result.
This, however, needs to be approached with caution. Sudden changes in the body are not always received well. You might suffer side effects such as much slowed metabolism, fatigue, headaches, and weak immunity. The better approach is to introduce the changes gradually.
To make the best changes, you should consume mostly vegetables. About three fruits can be taken per day, which can be of the same or different variety. Fruits have carbs, but unlike bread and pasta, they are considered healthy carbs. Either way, monitor your carb intake of both good and bad carbs.
Reducing the number of carbs
A bottle of beer has approximately 13 g of carbs. With this phase only requiring a daily intake of averagely 25 g. If you are reducing your carbs, it could mean that you can only have two bottles a day. And what about the rest of your meals?
Limiting the number of carbs you eat will force the body to adopt a natural process which finds needed energy in store fat. You can compare it to a child whose mother is no longer willing to breastfeed. The child will inevitably have to look for other sources of energy.
As you continue your low carb diet, focus on consuming low carb vegetables. Green vegetables such as kale and spinach are low carb. More berries than other fruit types are recommended. According to raspberry ketone results and reviews, berries are very low in calories but come with additional benefits such as plenty of antioxidants. Rather than starch foods, nuts and fruits should be used for carbs.
Cutting carbs intake is not synonymous with not taking them at all. Remember that of the three main macronutrients essential in the body, carbohydrates are included. They are the sources of energy that your brain has been depending on, for example, to tell you that you need to lose some weight!
Counting bad carbs and increasing healthy carbs
An online calculator, mobile apps, or even manual spreadsheets can be used for counting carbs or even comparing before and after results. But what is the purpose of counting carbs?
Monitoring your carb intake can help you decide the number of fats and sugars you will eat as well. Knowing all of these factors can help develop the diet that is right for you.
Another reason to monitor is connected to cholesterol. You find that there are two main types of cholesterol. One form is very important in the body. Without it, cell membranes wouldn’t form efficiently. Vital organs such as the heart and kidneys would be exposed to shock and trauma.
The other type is notorious and very dangerous. It accumulates in arteries which can cause heart disease. You always want to keep this type of cholesterol low.
Several studies regarding low carb diets say different things- some say good and bad cholesterol go up and some say only good cholesterol goes up and bad goes down. If you are not sure where to start, talk to your doctor about choosing a diet that is right for you. You can mention garcinia cambogia benefits to find out if that can help you lose weight. The supplement is known to reduce belly fat.
How many carbs should I eat to lose weight? the need for cutting carbs
Low carb diets can prove very useful and in fact helpful in preventing or managing the effects of diabetes. This health condition results when the body cannot regulate its sugar levels. Talk to your doctor if you have diabetes before starting any diet.
Here are the foods to include in your diets:
- Vegetables – broccoli and spinach should be your top choice. Kale and other green vegetables are also good. As less and fewer carbs are needed on a weight loss diet, even vegetables should be consumed selectively.
- Lean proteins – fish, chicken, and turkey breast are good examples. Lean red meat is a possible option. As strictness on a diet continues, you may need to eat tuna or salmon, too.
- Beans – black beans are the best. They will be your source of a plant protein.
- Fruits – to keep up with minerals and vitamins body needs, fruits have to be included in the diet.
- Water – it increases metabolism and also keeps the body cleansed. If you are having trouble keeping up with eight glasses a day, you can try options like coconut water detox and other detox waters.
What to avoid:
- Processed sugar and junk food
- Artificial sweeteners
- Soft drinks, alcohol, and fruit juices
- Fried, canned, and processed foods
When it comes to how many carbs a day to lose weight, several factors will come into play. Even when all the factors have been considered, the correct measure of carbs needed in a day may still not be provided.
The body makes use of averagely 130 grams of carbs in a day. This is in the absence of energy demanding exercises and activities.
A lot of caution should be exercised when developing a low carbs diet plan. This is because even a small mistake can lead to adverse health effects. Talk to your doctor before you begin any diet plan.
The same goes for issues related to weight loss supplements such as where to buy forskolin, how much weight can you lose with supplements, which is the best garcinia cambogia product and such. Unless the manufacturer can be trusted, don’t buy or use a supplement for fat burning results.