How many carbs should I be eating to lose weight? The low carb diet has been a topic of controversy. Research shows that low carb diets are very effective for weight loss. Infact, it is said that low carbs diet can be a basic part of an effective and efficient weight loss strategy. This is because reducing carbs tends to reduce your appetite generally, thereby causing an automatic weight loss or perhaps a general weight loss without needing to count calories.
Although, several studies shows that for some people, a low carb diet gives them the ability to eat to their satisfaction, and still lose weight in the end.
The amount of carbs that should be consumed by a person from time to time varies largely depending on their body type, age, activity levels as well as sex.
The central focus of this article is to give you a recommendation on how many carbs to eat (per day precisely to lose weight)
Undergoing a low carb diet plan plays the basic role of restricting your carbohydrate intake which of course includes starches like pasta and bread as well as sugars and replacing them with a more nutritional class of food (protein which includes vegetables) as well as healthy fats.
It is no longer a new discovery that low carb diet helps to reduce a person’s appetite thereby making them to consume fewer calories and also speed up their weight loss plan more easily than than other diet. Although, a low carb diet is only effective when the individual maintains the diet plan.
There are numerous researches that compares low carb and a low fat diet plan. The outcome however shows that the low carb diet plan is way more effective than the low fat diet plan.
It is necessary to state that low carb diet plan also have a lot more benefits aside the weight loss strategy. Some of these benefits include: They serve as help to the body to lower blood sugar, as well as blood pressure, and triglycerides. Not only do they possess these unique benefits, they can also help to raise HDL (good) cholesterol and reduce the pattern of LDL (bad) cholesterol.
So therefore, without mincing words, I personally feel that low carb diets most times cause more weight loss and also improve health when compared to low fat diets which many people still recommend. There are lots of evidence to support this claim.
How many carbs should I be eating to lose weight?
Various studies shows that low carb diets helps to promote quick weight loss but most times, this reduction in weight is short term.
However, the Dietary Guidelines for Americans recommend that the total number of an adult’s daily calories come from the following:
45–65 % carbohydrates
10–30 % protein
20–35 % fat
Some specialists also recommend a 40% ratio carbohydrates, 30% ratio protein, and 30% fat for a healthy weight loss plan
Therefore, a 1,500 calorie diet with approximately 40% carbohydrates gives roughly about 600 calories per day from carbs. Now, if we are to use a ratio of 4 calories per gram of carbs, an individual on this diet would have to eat at least 150 g of carbohydrates per day.
It is very important to note that everyone basically has different needs when it comes to nutrients. These needs varies depending on the age, sex, height, weight and activity levels of the individual. This is to say that a diet plan that works for person A might not work for person B. Therefore, it is important that you discuss any calorie restrictions and weight loss diet plan with your health care provider before starting.
Low carb foods
Low carb foods are foods that reduces hunger levels and also tend to lead to automatic weight loss. In this section of the article, I’ll be giving you a variety of low carb healthy, nutritious and delicious foods.
1. Eggs and meats
Eggs and meats contains almost zero carbs. Although both are rich in other nutrients that are good for your brain
Seafoods such as crayfish, prawn, crab and fish tends to be rich in its nutritional content and also healthy. They contain very low amount of carbs and are particularly high in B12.
Almost all vegetables are relatively low in carbs most especially the leafy ones as they are a basic source of fiber. Other vegetables such as starchy root vegetables like sweet potatoes and potatoes are high in carbs.
Fruits are generally a unique source of vitamins. They are highly controversial most especially among people following a low carb diet. This is simply because some of the fruits we take are high in carbs compared to vegetables. Therefore, depending on how many carbs you need, it is advisable to restrict your fruit intake to 2 pieces per day maximum.
5. Nuts and Seeds
Already we know that nuts and seeds are well known low carb diets. They are low in carbs but relatively high in protein, fiber, fat and other micronutrients which makes them perfect for your diet plan.
6. Dairy products
If you are not lactose intolerant, a full fat diary product is an amazing low carb food. However, inorder to be on the safer side, it is important to read the label to avoid anything with added sugar.
7. Fats and Oils
There are a whole lot of fat and oils that are acceptable on a low carb diet. It is however necessary to note that it is advisable to avoid refined vegetable oils such as corn oil and even soya beans as they can be very unhealthy when consumed in excess.
Sugar free beverages are good for your low carb diet plan. You should note that fruit juices are to be exempted as they are relatively high in carbs and sugar.
Veggies with high carbs
Carbohydrates as we know is an essential nutrient that the body needs to function properly most especially in the area of energy energy giving. Energy giving foods comes in varieties and also offer different amount of nutritional benefits. This is to say that while some energy giving foods offer higher amount of carbs and nutritional benefits, others tend offer lesser. However, carbs are a very essential nutrient that the body needs not only to perform its functions properly, but also to thrive.
Refined carbs are processed and they tend to offer very little or perhaps no nutritional benefit at all whereas the unprocessed carbs are usually very nutritious and are very good for your health.
In this section of the article, I’ll be giving you a quick rundown of about 15 high carb foods as well as their effect on your health.
Veggies with high carbs
Adding the following high carb veggies to your meal tends to boost its carb content:
1. Sweet potatoes
Everybody knows sweet potatoes. Sweet potatoes are a delicious tuber crop energy giving food that comes in different unique colors and has diverse preparation methods. They are also very tasty to be included in a range of meals.
Now, according to research carried out by scholars, a medium baked sweet potato with its flesh on contains roughly about 23.61 grams of carbohydrates. Not only is the plant rich in carbs, it is also a great source of other essential nutrients such as vitamin A and Vitamin C as well as potassium.
Another interesting fact to note about sweet potato is that study has shown that there are quite a few number of carbohydrate molecules in purple sweet potato most especially that may contain some antioxidant benefits.
Beets as we know are a sweet, purple root vegetable that can be consumed both cooked or raw.
However, study has shown that a cup of raw beets contains nothing less than 13 grams of carbs. Not only does the vegetable contains carbohydrates, it is also a great source of calcium, folate, Vitamin A as well as potassium, all of which are basic nutrients the body needs. They also provide the body with some essential natural inorganic nitrate that improved the heart.
Corn is yet another high carb vegetable that can be enjoyed either on the cob or perhaps in a salad. It is a well known vegetable that can be enjoyed at any time of the year. It is also considered unique because it can be prepared in diverse ways.
According to study, a 100 grams corn is said to contain nothing less than 25 grams of carbs and also 3.36 grams of protein. Now, aside the carbs and protein value, this vegetable is also a great source of vitamin C. No wonder a 2007 study outlined that corn is very beneficial for both high blood pressure and blood sugar levels.
4. Vegetables with seeds (which are otherwise known as fruits)
Fruits are yet another high carb vegetables as they come with a bit more natural sugar. Fruits come in varieties and each one has a different carb content. While most of them contains moderate carbs per serving, some get a lot more.
Let’s take banana for instance.
Everybody loves banana. This is because not only is the fruit delicious, but it can also be added to your recipes to give it that unique taste of sweetness that your taste buds crave.
Bananas contains high carbs. Study shows that one medium banana has about 26.95g of carbs. Not only is the fruit rich in carbs, it is also a great source of potassium as well as vitamin C and vitamin A. Now, due to their potassium content, the fruit is said t be good for heart health as well as blood pressure.
We can use mango as example
Mangos are a delicious tropical fruit common to everybody. Study shows that a cup of chopped mango contains about 24.72 grams of carbs. Not only is the fruit high in its carb content, it is also a great source of fiber as well as potassium and vitamin A and C.
What about apples?
Apples are a delicious crunchy fruit which usually comes in two amazing colors: green and red. They are usually available all year long.
Study shows that a medium sized apple contains about 25.13 grams of carbs. It is also a great source of potassium, fiber and vitamin C and A.
List of good carbs for weight loss
Most people on diet tends to want to avoid foods with high carbs. This is because alot of people have been brainwashed into believing that carbs will make one increase in size. This is actually untrue. Carbs are meant to provide the body with energy and that certainly can’t make you add weight.
Below are a list of good carbs for weight loss:
Study shows that barley helps to fight hunger by increasing blood sugar levels more slowly. Barley is also said to contain healthy nutrients which includes 25% of your daily fiber in just one serving.
2. Green Peas
Green peas is yet another example of good carbs for weight loss. It is known for its ability to fight hunger by boosting levels of leptin (an hormone that alerts the brain when the stomach is full).
Beans are a great source of fiber. Although, the different types of beans vary in their fiber content. Not only is the crop rich in fiber, they are also richly endowed with protein as well as iron. They tend to fight hunger and keep you full for a long period of time. A ½ cup of canned low sodium back beans contains about 20 grams carb and 8 grams fiber.
Study shows that approximately half of the fiber content in oat meal is soluble fiber, hence they tend to delay stomach emptying thereby upping the satiation factor. ½ cup of dry oat meal is said to contain 27 grams carbs and 4, grams fiber.