According to research, low carbohydrate diets can be very effective for weight loss. When you reduce carbs in your diet, your appetite is reduced that causes automatic weight loss or weight loss without the need to count calories. A Low carb diet allows some people to eat until fullness, feel satisfied, and still lose weight.
The amount of carbs you need to every day depends upon your age, body type, sex, your weight goal, and activity levels. In this article, I will insight some of the parameters that are measured for the intake carbs.
Why Do You Want To Eat Fewer Carbs?
The Dietary Guidelines for Americans recommend that carbs provide 45% to 65% of your daily calorie intake for all age groups and sexes. According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs is 300 grams per day when eating a 2,000-calorie diet. Some people reduce their daily carb intake to lose weight, cutting down to around 50–150 grams per day.
Research has shown that low carb diets can be part of an effective weight-loss strategy. This diet restricts your intake of carbohydrates — including sugars and starches like bread and pasta — and replaces them with protein, healthy fats, and vegetables. Studies show that low carb diets can reduce a person’s appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet.
In studies comparing low carb and low- fat diets, researchers need to actively restrict calories in the low- fat groups to make the results comparable, but the low carb groups are still usually more effective. Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides. They can also help to raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.
What Is A Low Carb Diet?
There is no proper definition for a low carb diet, and what is low for one person may not be low for another person. It varies from person to person. A person’s average carb intake depends on their age, gender, body composition, personal preference, body’s metabolism, and health.
People who are physically active and have more muscle mass can tolerate a lot more carb than people who are not much active. This also applies to those who do a lot of high-intensity exercise like lifting weights.
Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes their carb needs change. People who fall into these categories are less able to tolerate a lot of carbs.
Low Carb Diet Helps You Burn Fat
Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the body’s cells. One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention. When you cut carbs, you reduce insulin and your kidneys start shedding excess water. It’s common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 5–10 pounds (2.3–4.5 kg) this way. Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.
Deciding Your Daily Carb Intake
If you remove the unhealthiest carbs from your diet like refined wheat and added sugar, you could improve your health. However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources. The following section will explain the carb intake:
Taking 100 To 200 Grams Per Day
It is moderate carb intake. It may work for those who are active, lean and trying to maintain weight and stay healthy. Carbs you can eat include:
- All vegetables
- A moderate amount of healthy starches like potatoes, sweet potatoes, and grains like rice and oat.
- Several pieces of fruit per day
Taking 50 To 100 Grams Per Day
This is where the low carb diet has more effects on metabolism. This is a possible range for people who want to lose weight fast or have metabolic problems, obesity, or diabetes.
Carbs you can eat include:
- plenty of low carb vegetables
- some berries, maybe with whipped cream
- trace carbs from other foods, like avocados, nuts, and seeds
Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carb vegetables.