Eat this much – What is a healthy amount to eat?
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Carbohydrates are an essential part of our diet. For any normal adult consuming a 2000 calorie per day diet, carbs take up somewhere between 45-65% of the total calories that you are consuming. This means you are eating about 225-325 grams of carbohydrates on any given day. However, if you are trying to lose weight the number of carbs you consume per day is the one number that likely needs to be reduced.
The whole carbs per day debate got popularity when the keto diet was introduced. This particular diet says we should have a low-carb high-fat diet which has made quite a big mark in terms of weight loss success. Previous to this, dietary plans often focused on eliminating fats from the routine and called a high-carb fat-free diet healthy.
With the passage of time, it has come to light that your daily carb intake is indeed your biggest enemy when it comes to losing the extra mass on your body. Let us see what exactly goes on in the low carb diet weight loss program.
What a low-carb does is that it removes all the foods that are sources of sugars and starches and almost eliminates them from your diet. The keyword here is “almost” as carbs may be putting on weight on your body but they are still a requirement for you. Foods like breads, pastas, fuzzy drinks, alcoholic drinks and anything sweet is a big source of carbs. All these foods are replaced with foods that contain proteins, fibers (vegetables) and fats.
Now of course when we say fats, these are mostly saturated fats that are easily broken down by the body and are beneficial for you. And that still does not mean that the quantity can be uncontrolled. While yes you may enjoy the cheese you are allowed in your diet, overdosing on it is still not cool.
Reducing the number of carbs per day is a science that goes on to achieve a much bigger goal than just weight loss. In addition to weight loss, cutting carbs may also have a positive impact on the body’s blood sugar level, BP level, and even the triglycerides. Eating fewer carbs per day and focusing on a protein and fat-based diet can have incredible results for your body.
So while you may be restricted from certain types of food, you can make up for it with the liberty provided with protein and fat consumption. However, you have to make sure it is in moderation and does not go beyond the recommended limits. The diet that takes away your favorite food does pay you back with the scientifically proven fact that it is more effective than other diets that keep your daily carb intake high.
When you want to optimize your daily carb intake and figure out how many carbs per day are suitable for you, there are lots of tools available at your disposal. For example, when you are moving to a low-carb diet, you need to figure out what “low” exactly means. Each person has their own physical structure and the calories required are different for everyone too. So low may mean one thing for you and completely different for someone else.
Several factors are considered when defining how many grams of carbs a day a person should consume. These include body structure, sex, age, physical activity during the day, personal choices of the individual, cultural food practices and the current rate of metabolism.
For anyone with a bigger body or an active metabolism what is considered low carb may be too high for someone else who has a deskbound lifestyle. A person who engages in strenuous tasks on a daily basis will need a lot more sustenance and carbs are vital for providing long term energy during the day.
Metabolism also plays a vital role because if someone suffers from metabolism problems or perhaps becomes diabetic, their tolerance for carbs also gets affected. They are unable to consume the same amount of carbs as a normal healthy person would during the day.
If you are not deeply invested in a low-carb diet and want to simply reduce your daily carb intake, you do not need to whip out your carb calculator just yet. For you, the formula is pretty simple; remove the carbohydrates that are the unhealthiest of all like sugars that are added to food, refined flour etc. Do that alone and you will still see the changes it brings to your body. However, if you want to truly experience the power of a proper low-carb diet, a carb calculator is exactly what you will need in your hands.
We are well aware of the fact that calculating exact amounts are practically impossible but you can still make estimates. And those estimates are more than enough for you to figure out what you need to eat and avoid.
We are sharing three different tiers of carbohydrate intake that you can go through and figure out how many grams of carbs per day are good for you.
If you are looking for a moderate amount of carbohydrate intake, you can eat between 100-150g on a daily basis. This is the recommended level of intake if you are someone with an active lifestyle, lean body structure and you simply want to “stay healthy”. The types of food you can consume in this diet include any and all vegetables you want, some fruit (not too much) and even moderate quantities of things like potatoes, oats, rice etc.
The second one can be a relatively low amount of daily carb intake which would include about 500-100g of carbs per day. This type of diet is recommended for anyone who is looking to lose some weight but without putting too much dietary effort into the equation. A typical diet plan for this range would include a lot of veggies, a couple of fruit pieces a day and minimum quantities of complex carbs that have starch in them.
The full benefits of this diet, however, start to show when you go on the very low part of the carb consumption spectrum. With only 20-50g of daily carb intake, your carbohydrate calculator will no longer be required as you will have nothing to calculate really. Your focus will be to eat veggies that have low carbohydrate content, very little fruit e.g. some berries and other things such as nuts, avocados, etc. which contain very little quantities of carbohydrates. When you follow this properly, you will be able to induce “ketosis” in your body. There are clear signs for ketosis which can help you figure out if you are following your diet properly.
When taking on this diet, you must keep in mind the fact that we are planning to “reduce” the number of carbs you consume on a daily basis and not eliminate them completely. Going on a fat and protein diet only is simply not good for your health so do not take any such step.
One thing that you should keep in mind is that this is not an exact science so you may need to bring in variations. Take on a particular dietary option and observe the results it produces. Tweak the diet as needed depending on your findings. It would be wise to take consultation from your doctor before you start a low-carb diet. Furthermore, taking consultation is mandatory for people who have medical conditions of any sort.
Not all carbs are the same. There are both good carbohydrates and bad carbohydrates. Simply asking how many carbs per day you should be consuming is simply not enough! You also need to figure out what is good and what is not among the different types of carbs. Overall, you will find carbohydrates primarily divided into three types:
Foods with starches and sugars are generally the culprits behind high carbohydrate intake. Processed foods also have a lot of these and that is why they are a no go in low carb diets. You should especially be aware of any junk food that labels itself as “low carb” because that is all a fad. Choose unprocessed food that is actually low-carb and do not destroy your health without you knowing it.
▶ Try these Low Carb Lunch Ideas that will actually fill you up!
There are many tools that can help you figure out how many carbs per day you are supposed to be consuming. Depending on your targets, the answer to that could vary a lot and having a carb calculator or some other dietary plans can definitely ease things a lot. Thankfully, due to the popularity of the low carb diet, you can find endless materials to help you out. Taking a prepared diet plan can help you go into the right direction without getting confused. The Atkins 40, is a fine example of a low carb diet plan that can help you reduce your intake of carbs per day and lose weight effectively.
Plans like this are very well researched and can be trusted for providing results against all your efforts. However, even will all that, we still recommend that you keep an eye on your performance every day and tweak things as you or your doctor sees fit to ensure maximum results.
▶ Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.