People who wish to lose weight will often look for ways to monitor what they consume and to track their weight on a regular basis. Some will follow a specific diet program or eating strategy that can help them achieve the results they want and improve their overall health and wellness.
One important component of a healthy diet is carbohydrates but the fact is people still need to monitor how much carbs they take in on a daily basis. This is really important as reduced carbs have been identified as a major contributing factor when it comes to weight loss.
But the question in the minds of most dieters and individuals is this: How many carbs should people have in a day to achieve weight loss but stay healthy and functional at the same time. In this article, let us look at how many carbs people should have daily to achieve weight loss and maintain good health.
Reduced Carb Intake: Why bother in the first place?
As mentioned earlier, reducing the intake of carbs can help people lose weight. But what is the recommended intake of carbs in the first place? People are advised to take in 45 to 65% carbs of their total intake of calories per day.
As such, people who eat a caloric diet of around 2,000 calories per day, should consume only around 225 – 325 grams daily. However, people who wish to lose weight should only consume around 50 -150 grams. A diet program called the low-carb diet is effective for people who want to lose weight, debunking the more commonly recommended high carb diet requirements.
This low carb diet will set some restrictions on the number of carbs that can be consumed which means reduced intake of starches such as pasta or bread and sugars and substitute them for veggies and protein.
Evidence suggests that diets that are low in carbs can help lower cravings and hunger which can help individuals lose weight quickly. Studies were also conducted comparing low-fat diets and low carb diets it showed that low carb diets were much more effective in helping patients efficiently lose weight.
Aside from aiding patients to lose weight, diets that are low in carbs can also assist in the reduction of triglycerides, blood pressure, and blood sugar levels. A low carb diet can also help in lowering LDL cholesterol or bad cholesterol and raising HDL cholesterol or good cholesterol. The bottom line is that low carb diets have been proven to be more effective compared to low calorie and low-fat diets.
Establishing Carbohydrate Requirements Per Individual
Establishing what defines low carb for one person may be challenging as low carb for one person can be different from another. The right carb intake for individuals really depends on a number of factors or variables such as metabolism, food culture, personal preference, body type or composition, gender, and age.
In addition, the amount of physical activity per individual is also a key consideration in establishing the number of carbs required per day. People who are more active physically and with increased muscle mass can take in increased levels of carbs compared to those who are sedentary or inactive.
Examples of such individuals are those who regularly sprint and those who do exercises that are high intensity. The metabolism of individuals should also be considered when establishing the appropriate carbs intake per day. People who have type 2 diabetes, those who are overweight, and those with metabolic syndrome have drastically different carbohydrate requirements than normal individuals.
Carbohydrate Intake and how to decide what is best
People who will take out the most unhealthy sources of carbs from their diet such as sugars and wheat that are refined can greatly improve and enhance their overall health. To reap the benefits of a low carb diet, though, people need to control their source of carbs. Some of the guidelines for carb intake are the following:
Calorie intake of around 100-150 grams daily
This range is considered a moderate form of calorie intake and is just about right for people who are physically active and are aiming for the maintenance of their weight.
Some of the carbs or food items that may be consumed are all types of veggies, fruits, and starches that are healthy such as potatoes and sweet potatoes and grains that are healthy such as oats and rice.
Calorie intake of around 50 -100 grams daily
This calorie intake is perfect for people who want to lose weight but still want to keep eating some carbs. Some food items that may be allowed for this kind of eating plan are small amounts of carbs that are starchy, 2-3 slices of fruits, and a lot of veggies.
Calorie intake of around 20- 50 grams daily
The benefits of improved metabolism kick in at this range. This form of eating plan is perfect for people with diabetes, or for those who wish to experience rapid weight loss. Eating around 50 grams of carbs will force the body into ketosis which can result in enhanced weight loss and better mental focus. Some of the food items allowed for this eating plan are low carb veggies, small amounts of carbs from seeds, nuts or avocadoes, and some berries.
It is important to note that no-carb is different from low carb diets as eating carbs through healthy sources such as low carb veggies is greatly advantageous and beneficial to the individual or the dieter. Individuals are also advised to experiment with the low carb options presented above as each person is different and unique and one diet plan that is acceptable for one person may not necessarily be suitable for another.
It is also recommended that dieters coordinate with their doctor or healthcare professional as there may be some medical conditions that require further professional help in terms of customizing the appropriate low carb diet plan or diet program.