Decreasing the amount of carbohydrates you consume daily is one of the best ways to lose weight. It reduces your appetite and assist in weight loss without dealing with calorie counting or portion control. In other words you will eat until you feel full and still be able to lose weight.
Guidelines That Work 90% of The Time
Just by eliminating unhealthy carbs from your daily diet, wheat and added sugars, you will be on your way to a healthy lifestyle. To enjoy these metabolic benefits of low carb diet, you need to remove other carb sources.
100-150 Grams Per Day
This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their 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. Carbs you can eat:
- All the vegetables you can imagine.
- Several pieces of fruit per day.
- Some amount (not a lot) of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.
50-100 Grams Per Day
This range is great for losing weight without much effort while still allowing some carbs into your diet. It is also great for people who are carb sensitive. Carbs you can eat:
- Plenty of vegetables.
- Maybe 2-3 pieces of fruit per day.
- Minimal amounts of starchy carbohydrates
20-50 Grams Per Day
This is the range where the metabolic benefits really begin to kick in. This is an amazing range for people who are trying to lose weight fast, or who are metabolically derange that are obese or diabetic. Consuming less than 50 grams a day, your body will go into ketosis, supplying energy for the brain or as many know it as ketone bodies. This will kill your appetite, which will help you lose weight quickly. Carbs you can eat:
- Plenty of low-carb vegetables.
- Some berries, maybe with whipped cream (yum).
- Trace carbs from other foods like avocados, nuts and seeds.
Be aware that a low-carb diet is NOT no-carb. There is room for plenty of low-carb vegetables (full list here). Personally I had never eaten as many veggies as when I first started on a low-carb diet.
Important to experiment
We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you. If you have a medical condition then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication! Bottom Line: For people who are physically active or want to maintain their weight, a range of 100-150 grams per day may be optimal. For people who have metabolic problems, going under 50 grams per day is a good idea. Source: homehealthyhabits