How Many Carbs To Lose Weight – ULTIMATE GUIDE – The Best Lifestyle and Health

The issue of carbohydrates is one of the most recurring issues when you want to lose weight, and in the same way, it is one of the most debated and competent niches there are.

While some diet gurus demonize them and say they are very bad and that we shouldn’t consume them, many other people suggest that carbohydrates, as long as they are from healthy sources, do not pose a problem if you want to lose weight.

I can say that carbohydrates are not necessary for their entirety, although it is true that to lose weight it is very advisable to reduce considerably the number of this macronutrient that you consume regularly.

RECOMMENDATIONS – CARBS FOR WEIGHT LOSE

It is normally recommended that your carbohydrate intake is not more than 45 or 65 per cent of your total daily calories.

For example, if you have a diet of about 2,000 calories you should not consume more than 225-335 grams of carbs per day.

Although if you want to define yourself and lose weight, you will have to reduce the number of carbohydrates you consume, perhaps to about 100 grams.

If you want to go to a much faster route, there are low carbohydrate diets such as the keto diet.

In our blog, you will find 2 articles completely dedicated to this diet.

The advantage of these diets is that as you consume fewer carbohydrates, your appetite, in the same way, will be reduced, which makes losing weight much easier.

Low carbohydrate diets replace them by eating more monounsaturated and polyunsaturated fats, which are healthy and do not pose a risk in an increase in LDL cholesterol.

How Many Carbs Should I Eat To Lose Weight

We are going to break down this question so that you adapt it according to your case, so here you will find your answer.

First of all, you must define your daily activity, because there is no “low” amount of carbohydrates.

What can be a high amount for an overweight person, can be low for a person with regular physical activity.

Regardless of whether you have excess fat or not, you should remove foods from white flour, such as white rice, white bread and the like.

Depending on your goals, you can enjoy complex carbohydrate sources, such as oatmeal, whole grains and whole wheat bread.

100-150 grams per day

This is an excellent amount for people who are already thin and looking to define their muscles more and maintain a healthy metabolism.

The only thing you should do is control the portions, and if you want to be more exact, use the YAZIO application, it is free and will allow you to keep track of your grams of carbohydrates.

Paea gives you an idea of how much this amount is in food, let’s say …

– You can eat a good amount of medium-sized fruits (about 3)

– All the VEGETABLES you want

– Reduced portions of healthy carbohydrates and whole grains, such as oatmeal and brown rice.

50-100 grams per day

This is for people who want to lose weight faster and who are overweight.

Although it is a fairly small amount of carbohydrates, you can still eat things like …

– 2 medium-sized fruits

– A very good amount of vegetables

– A fairly small portion of complex carbohydrates

20-50 Grams per Day

This is an amount similar to those used in keto diets, and that is where your body will begin to burn fat much faster.

When you eat less than 50 grams of carbohydrates per day, your body enters a state of ketosis, in which fat is used as the main source of energy because there are not enough carbohydrates.

For this amount of carbohydrates, you need to use a calorie counter.

In higher amounts of carbohydrates, it doesn’t matter much if you spend ONLY A FEW GRAMS of carbs.

But to get into ketosis and start burning real fat, you must be under 50 grams.

To give you an idea of what you eat …

Plenty of low-carb vegetables.

Some berries, maybe with whipped cream (yum).

Trace carbs from other foods like avocados, nuts and seeds.

Are carbs bad?

Carbohydrates ARE NOT BAD, however, there are sources of these that lack nutritional value, such as those from cookies or refined sugar.

It happens that your body LOVES carbohydrates because he can use them as energy much easier than fat, that’s why to get into ketosis your body must have a very low dose of carbs.

If you want to improve your health, you should include food such as fish, eggs, salmon, vegetables, nuts and avocados, and as sources of carbohydrates, avoid refined sugars, eat oatmeal and whole grains instead.

The advantage of eating fewer carbohydrates …

The advantage of diets is that you will be able to burn fat VERY FASTER than if you followed a normal diet, where only fat is taken away.

What happens is that when there are few carbs in your body your insulin levels are reduced.

And one of the many functions of insulin is to store reserve fat, and apart it makes your kidneys store more sodium, that is why large amounts of carbs can cause you to have fluid retention.

Normally, when you start these types of diets you lose around 8 pounds quite quickly BUT they are not fat, it is only water that your body has retained.

HOW TO CHOOSE THE CORRECT SOURCES OF CARBS

As mentioned earlier, refined sources of carbs such as sugars are absorbed extremely quickly by our bloodstream and compared to complex sources of carbs, these are slowly absorbed by our body throughout the day.

That is why when you eat candy or chocolate you feel a fairly frantic rise in energy but quickly falls.

Unlike the other types of carbs, which, while not giving you energy instantly, will give you a certain amount of energy distributed throughout the day.

Macro Balanced Meals

At long last, notwithstanding the nature of the carbs you pick, what you pair them with can likewise have any kind of effect. Including the appropriate measure of fat and protein decisions to your dinners can enable you to assimilate carbs all the more gradually as well as assume a significant job in keeping up a superior body organization – helping you achieve your wellness and body objectives

All Trifecta suppers are explicitly intended to incorporate a decent parity of each of the three macronutrients – fat, protein and carbs! What’s more, individually enables you to be considerably progressively vital about your nourishment by making your very own dishes, in light of your remarkable large scale needs and sustenance inclinations