How much carbohydrate consumption if you want to lose weight? - What is the first thing you think about when you want to lose weight? Certainly carbohydrates, right? Just name a few diets that are trending - Whole30 or the keto diet - on average focus on limiting carbohydrate intake, and that choice works.
So it makes little sense to want to lose weight, so you will think of removing carbohydrates from the diet. However, reported by Men's Health, according to the owner of 80 Twenty Nutrition Christy Brisette, there are also people who can lose weight without cutting carbohydrates drastically.
So, how do carbohydrates work? Carbohydrates are essential nutrients and energy sources for the body, according to the US National Library of Medicine. A person's digestive system converts carbohydrates into glucose, which the body then uses as energy for cells, tissues, and organs.
Carbohydrates are also divided into two different categories: simple and complex carbohydrates. Simple carbohydrates including milk, fruits, and vegetables; while complex carbohydrates include whole grains, vegetables, and nuts.
The body tends to digest simple carbohydrates faster, while complex carbohydrates provide a more durable source of energy.
So, how many carbohydrates should you eat every day to lose weight?
Dietary guidelines recommend that you get between 45 and 65 percent of daily calories from carbohydrates, Brissette said.
So, if, for example, you consume 1,800 calories per day, then it is equivalent to 203 to 293 grams of carbohydrates per day. "Taking carbohydrates below this number is not recommended for most people because making all the vitamins and minerals every day is much more popular," Brissette said.
In light of that, you might have to make some modifications to find the most suitable pattern for weight loss, said Liz Blom, a nutrition and health trainer based in Minnesota.
He suggests getting around 45 percent of daily calories from carbohydrates if you want to try to lose weight, and use an application like MyFitnessPal to calculate your intake.
If you don't lose weight after the first week, you can try to reduce the amount of carbohydrates, said Blom.
Conversely, if you lose weight, but you feel powerless, try increasing your carbohydrate intake slightly and see how you feel and how you respond.
Also make sure not to consume carbohydrates more than 65 percent of your daily calorie intake. "This will give less space for protein and healthy fat intake, which will support satiety and other benefits of weight loss," he said.
The key to maintaining carbohydrate control is eating healthy carbohydrates, such as grains, fruits, vegetables, nuts, and even dairy products, and keeping portions under control, Blom said. These healthy carbohydrate sources are also packed with fiber, which satiates faster and curbs appetite better.
Can you eat too little carbohydrate?
The amount of carbohydrates you need varies from person to person, Brissette said. Some people feel better with a low carbohydrate diet, while others feel tired and powerless.
Carbohydrates are also known to improve athletic performance, especially at high intensity. "Athletes need carbohydrate-rich foods before practicing to store more glycogen in their muscles as fuel for their working muscles.
They also need a source of carbohydrates that quickly burn during intensive training or endurance exercises, and more carbohydrates after training to fill and restore, "he said.
In addition, eating too little carbohydrate (under 100 grams a day) can affect memory, according to the Institute of Medicine per USDA. Drastic carbohydrate reduction can also have an impact on the mood, according to Brissette.
"Carbohydrates are a brain source of energy choice, and they increase serotonin release, a neurotransmitter that elevates moods and makes you feel happy," said Brissette.
"That's why a low carbohydrate diet is associated with a higher risk of depression." Instead of doing a low carbohydrate diet such as the keto diet to lose weight, Brissette encourages her clients to start by choosing complex carbohydrates that are minimally processed, reduce portion size, and increase the amount of vegetables they eat.
