How Many Carbs Should I Eat Per Day to Lose Weight?

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reducing the amount of carbohydrates in your diet is one of the best ways to lose weight it tends to reduce your appetite and causes a kind of automatic weight loss without the need for counting calories or portion control so let's take a look at how many carbs you should be eating per day to lose weight want to clarify that cutting Cubs is not the only way to lose weight but it is very effective especially if you've tried low fat before or you've tried counting calories and you're unsuccessful with it an eating pattern with reduced carbs is called a low carb diet that means chews and starches like breads pasta rice etc are replaced with protein and fat the key is actually the increase in protein which helps curb appetite and makes you eat fewer calories overall and all that without feeling hungry and unsatisfied each day additionally there is a lot of emerging evidence that low-carb diets provide benefits that go way beyond just weight loss particularly if you have metabolic health problems such as type 2 diabetes okay so let's take a look at some low-carb guidelines that apply to most people I say most because an individual's optimal carb intake of course depends on their age gender body composition their current activity levels food culture and preferences and their current metabolic health status so 100 to 150 grams of carbs per day is more of a moderate carbohydrate intake if we consider the average diet contains over 250 grams in a day so it's appropriate for people who are lean active and simply trying to stay healthy and maintain that weight it is very possible to lose weight at this and any carb intake but it may require you to count calories and/or control portions so in terms of cards you can eat you can have all the vegetables that you can imagine several pieces of fruit per they some amount but not a lot of healthy starches like potatoes sweet potatoes and healthier grains like rice and oats a range of about 50 to 100 grams of carbs per day is great if you want to lose weight without much effort while allowing for a bit of carbs in the diet it is also a great maintenance range for people who are carb sensitive okay so Cubs you can eat plenty of vegetables like in the other range about two pieces of fruit per day max small amounts of starchy carbohydrates like potatoes and fat intake tends to increase a bit now note that this range of carbs and even in the 100 to 150 gram range junk foods and snacks have to be cut out of the diet they are almost always high in either refined wheat or added sugars which means super high carb but the good thing is that simply removing junk foods gets you well on the way to a much lower and healthier overall carb intake okay now we're getting into the kind of extreme more extreme low carb area of 20 to 50 grams of carbs per day which is also known as a ketogenic diet now in eating less than 50 grams per day your body will get into ketosis supplying energy for the brain via ketone bodies now this can have strong metabolic health effects that can cause dramatic weight loss now the carbs you can eat plenty of low carb vegetables no fruit except berries probably would have to be a cream dough because your fat intake must be increased to meet your calorie requirements you can have traced carbs from other foods like avocados nuts and seeds now with Cubs making up such a low percentage of your energy intake yeah your fat consumption is going to increase a lot you also have to be extremely disciplined to stick to this eating pattern and the vast majority of people only do it temporarily now that brings me to the next point if you have any current medical conditions or you take medications then you've got to speak to your doctor before you make any major dietary changes especially if you're going to do a ketogenic diet which can have very powerful effects on hormones and other aspects that affect health I also want to clarify that a low-carb diet isn't just about weight loss it's also supposed to improve your health now that means it should be based on unprocessed foods and carb sources must be high in fiber keep in mind that low-carb labeled junk foods are still junk foods okay now if you want to improve your health choose unprocessed foods that's like meats fish eggs vegetables nuts healthy fats and full fat dairy products so now you've got all you need to get started with a low-carb diet so remember that 100 to 150 grams is a great starting point between 50 and 100 grams is really good for weight loss and then anything less than 50 grams is considered ultra low carb or ketogenic and this may or may not see you you can count your carbs initially using a nap or like a nutrition calculator website to get a feel of how many reading per day but ultimately you don't have to count carbs if you don't want to just sit some protein with healthy fats and lots of vegetables at every meal you could throw in some nuts and full fat dairy products for good measure choose unprocessed foods it's as simple as that and thanks for tuning in if you found this useful be sure to leave a thumbs up and if you haven't already you can subscribe to our thority nutrition YouTube channel by clicking the red button below the video and then you can catch all our new videos as they are released

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