How Many Carbs You Should Eat a Day to Lose Weight?

How many carbs you should eat a day? Reducing the amount of carbohydrates in the diet is one way to lose weight. This leads to a decrease in appetite and causes “automatic” weight loss, without the need to count calories and control. This means that you can be satisfied with a smaller portion.

how many carbs you should eat a day

There are many studies showing that low-carb diets are more effective and healthier than diets with low fat content, which is recommended all over the world.

The concept of carbohydrates

Carbohydrates are found in many foods and beverages. Most carbohydrates are of natural origin and are found in plant foods, such as grains, for example. However, food manufacturers also add to our diet and carbohydrates in processed foods in the form of starch or the addition of sugar.

Types of carbohydrates

There are three main types of carbohydrates of natural origin:

1. Fibrous / Leaf Carbohydrates

Examples: spinach, broccoli, asparagus, cabbage, celery, sugar peas, cabbage, etc. You can also include vegetables: pepper, onions, zucchini, cucumbers, and other vegetables, where the fibers make up the vast majority of carbohydrates and which are practically free of starch or sugar.
Fiber is also a complex carbohydrate. These carbohydrates pass through the intestinal tract and help to move waste from the body. Low-fiber diets cause problems with intestinal health, such as constipation and hemorrhoids and increase the risk of colon cancer. Fiber helps reduce the risk of cardiovascular disease, obesity, and lower cholesterol. Foods high in fiber: fruits, vegetables and whole grains must be in the diet.

How much can you eat?

These vegetables do not cause the reaction of insulin and can be used freely by everyone who wants to lose weight. Portions of fibrous / leafy carbohydrates, as a rule, cannot be limited.

2. Sugar / Sweet Vegetable carbohydrates

Sugar is the simplest form of carbohydrates. Sugar is found in nature in certain foods, including fruits, vegetables, milk and dairy products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).

How much can you eat?

They have their place in the diet of weight loss, but should be consumed in small amounts. A portion of these types of carbohydrates, as a rule, should be about one glass.

3. Starchy carbohydrates

Starch is a complex carbohydrate. Starch is found naturally in vegetables, cereals, and cooked dry beans and peas. Examples: rice, oats, all varieties of potato, quinoa, etc.

How much can you eat?

A portion of these carbohydrates releases a moderate amount of insulin, which makes them a good choice for consumption within 2-3 hours after strength training. A portion of these carbohydrates are usually about ½ -1 cups in cooked form.

And, finally, processed/sweet carbohydrates:

These carbohydrates release enough insulin to support a significant increase in fat, if they are not wasted on time. Examples: cakes, sweets, donuts, cookies, various non-alcoholic drinks, etc. These foods should be excluded or eaten sparingly.

As you can see, not all carbohydrates are the same. Different types of carbohydrates have different effects on the body and make the difference between success and failure in the process of losing weight.

Weight or fat?

So, how much can you eat carbohydrates a day to lose weight? I would like to believe that you want to lose fat, not just weight. You can easily lose weight, for example, sitting in the sauna for an hour, or taking laxatives … but that, in no way, will help you achieve the goal of becoming slimmer, looking and feeling better.

How many carbohydrates?

When designing a nutrition program that will help you lose weight, consider your own characteristics. How many carbohydrates you eat very individually. The right amount of carbohydrates depends on many things, including how active you are, what your metabolism is, what food gives you energy and makes you feel good, and vice versa, what kind of food takes a lot of energy, pulls you to sleep or leads to bad health.

100-150 grams per day

It is, rather, a “moderate” amount of carbohydrates. It is suitable for people who are active and just trying to stay healthy and maintain their weight.

It is possible, and lose weight on this (and any other) amount of carbohydrates, but this may require you to count calories and / or control portions.

You can eat:

  • All vegetables.
  • A few fruits a day.
  • Some (not many) starches, such as potatoes, sweet potatoes and healthy grains (buckwheat, rice, oatmeal…)
50-100 grams per day

This range is optimal for those who want to lose weight without special restrictions in the amount of carbohydrates in the diet.

You can eat:

  • A lot of vegetables.
  • Maybe 2-3 pieces of fruit a day.
  • The minimum amount of starchy carbohydrates.
20-50 grams per day

This is the ideal range for people who need to lose weight quickly, or who have metabolic problems and having obesity or diabetes.

You can eat:

  • Many low-carb vegetables.
  • Berries.
  • Carbohydrates from natural products, for example, avocados, nuts and seeds.
  • We are all unique and what works for one person may not work for another. Experiment and find out what works for you.

And remember the most important thing, the amount of carbohydrates in the diet is less important than the type of carbohydrates. Healthy sources of carbohydrates-raw or minimally processed whole grains, vegetables, fruits and beans are much better than highly refined white bread or French fries.

Remember that the body needs full-scale burning of fat, which eats carbohydrates and prevents weight gain. So do not forget about intensive training and give yourself a chance to succeed, giving the body the opportunity to lose weight correctly.

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