Carbohydrates are the most important source of energy for the body. They are healthy for the digestive system, perform many physiological functions, and are part of a balanced diet. And everything would seem beautiful, if not for the fact that one type of carbohydrates is complex and they are actually very good for our body. The second one is simple carbohydrates, which we should avoid in our diet.
And although carbohydrates are the basis in the diet and we eat them most, when we want to lose weight, their restriction is the overriding element that we should remember if we want to achieve the intended effect and the desired weight. So how many carbohydrates should we eat per day to accomplish this? About this in the article below.
It’s true that reducing your carbohydrates will mainly contribute to weight loss. When it comes to a diet, it’s the most effective way to achieve the goal that we set ourselves. Fewer calories at the same time reduce appetite, affect weight loss, and in addition allow us not to feel hungry, because we can increase the amount of protein and healthy fats at the same time.
Carbohydrates should provide us with 45 to 65% of our daily intake. For example, if our diet has about 2,000 calories, it means that we should eat an average of 225 – 325 grams of carbohydrates each day. In case you want to lose weight, then this amount can be reduced, while increasing the amount of protein and fat. Of course, the less carbs in our diet, the faster the body burns fat. However, it should be remembered that the diet is not meant to exclude us from everyday life. So we should provide enough calories and enough carbohydrates to have the strength to work, train and simply function normally.
Low carbohydrate diet is the most effective way to fight kilograms
A low carbohydrate diet is considered one of the most effective diets when it comes to reduction. And although many researchers are still arguing with it, the results of the study show one thing – less carbohydrate in the diet means we automatically burn more fat and achieve the desired effect if we are on a diet.
What is this diet all about? The basis is to limit carbohydrates such as sugars and starch, so primarily bread and pasta. Instead, we choose more protein as well as healthy vegetables. So this action affects both the loss of kilograms, but also that we don’t feel hunger, we lower our blood sugar, lower blood pressure and triglycerides, increase HDL, and reduce cholesterol. If we opt for a low-carbohydrate diet, we will not only return to the dream figure faster, but above all we will start to feel better, positively affecting our health and well-being.
So how do you know how many carbohydrates we can consume per day?
There is no single, specific amount, how many carbs we should consume on a given day, because everything depends on many factors, including age, sex, body composition, health condition, and our activity. Together, these elements combine to calculate how many carbs we really need in our diet. For example, if the person works out, whether they are weight training in the gym or running intensively, they will certainly need a lot more calories than a person who has a sedentary lifestyle and the only activity is walking 200 meters to the bus stop. Similarly if we have a healthy person or someone with type II diabetes, for example. In any case, the amount of carbohydrates will be significantly different.
It’s estimated for healthy people without major problems that:
• 100 – 150 grams of carbohydrates a day, moderate consumption. This works well for slim people, those who exercise and focus on maintaining health, as well as normal body weight. If you want to maintain the right weight, you can eat vegetables in any amount, several pieces of fruit, and moderate amounts of potatoes and healthy grains.
• 50 – 100 grams of carbohydrates a day is a small intake, but targeted at people who want to lose weight or who want to maintain their current weight, being sensitive to carbohydrates. You can eat a lot of vegetables, 2-3 pieces of fruit a day, and small amounts of starchy carbohydrates.
• 20 – 50 grams of carbohydrates a day is a very small amount to consume, but it works for people who want to lose weight quickly and who have metabolic disorders, including obesity and diabetes. For this, it’s recommended to eat a lot of vegetables and focus on carbs from products such as nuts, avocados and seeds.
What to eat on a low carbohydrate diet, and what to avoid?
Certainly, the main sources of carbohydrates are vegetables and in most cases we eat them in any amount. We should focus on unprocessed products, so choose meat, fish, nuts, avocados, healthy fats, as well as those that contain fibre. We should avoid processed things, sugar, and starch.
However, we should remember in all this that not every solution is suitable for a given person. What works for one person will not necessarily be good for another. So let’s try, check how our body reacts to changes. The fight with extra weight shouldn’t be a hassle; it’s a way to achieve the goal, not to kill ourselves over. If we experiment, we’ll see what works best for our body and what will help us. You can never lose weight at the expense of our health, which is why it’s so important to adapt to what works perfectly on us. However, it should be borne in mind that the first week will certainly not be easy, because the body must get used to the changes with less fuel in the form of carbs.
After this period, it begins to act differently. If we feel good, we can use such a diet, and it’s not difficult. Nothing to count, we eat protein, healthy fats, we give up processed things, we introduce a lot of vegetables and that’s all. If we feel bad in turn, then we need to try light modifications until the diet begins to suit us completely. This is the ground for full success.