How Many Carbs Per Day To Lose Weight?By Jared DiCarmine On April 29, 2011 Under Nutrition For Fat Loss
How many carbs per day to lose weight? Well the answer is not that simple. You see it all depends on the person. Everyone is different and it depends on how much body fat they have to lose, how much muscle they have on their frames and their exercise program.
You are probably familiar with the Atkins Diet? If not, it’s basically a diet where you consume mostly protein, fats, and vegetables with very little carbohydrates. A lot of my client’s have done this diet and have lost a ton of weight.
But the only problem for most people with this very low carb approach is that it’s not practical for the long term. When you go on the diet, your body burns up all of it’s glycogen stores. You lose a lot of weight fast in the form of water and carbohydrates.
Now when the person goes off of the diet, all of a sudden they have this metabolic rebounding effect. They can gain anywhere from 5,10, or maybe 15 pounds in a matter of weeks. This is the accumulation of water, glycogen and sodium.
But what this does is create an unnecessary psychological effect. They think they are gaining all of this fat mass back thus putting them into a state of depression and totally falling off the railroad tracks.
Now if you are an athlete who is looking to lose weight, you NEED carbs in your diet. You need the carbs in your diet because they are the primary energy source for your body, especially when you are in season and performing at a high level. If you drop your carbs too low and your activity level is high, your body will be burning through muscle tissue assuming your calories have also been lowered. You never want this to happen since the more muscle on your frame, the more calories you can burn at rest.
Now if you are a regular, average person, how many carbs per day do you need to lose weight? A general rule that I always like to go by with my clients is stick to around 100 grams per day! Nothing more, nothing less.
The 100 gram carb rule allows you to enjoy carbohydrates somewhat, while still keeping them quite low. They will only represent 400 calories of your daily dietary needs, which is barely anything. This is what I’m doing in my current fat loss routine.
This amount will also be enough to give your body the fuel it needs to get through the workouts without you having to feel lethargic, tired, and weak.
The only types of carbohydrates I would advise you to consume in your diet would be any type of vegetables, 1 serving of fruit, and 1-2 servings of potatoes, yams, or sweet potatoes. If you stick to these sources, you’ll be getting plenty of fiber, vitamins, and minerals each day.
I only limit fruit to once per day because of the sugar content, specifically the amount of fructose found inside fruit, which is not the most beneficial type of carbohydrate for your body to handle when you’re trying to lose weight.
With regards to vegetables, eat as many as you want, especially the green varieties. This includes any type of salad leaves, spinach, kale, broccoli, etc…They have a ton of fiber to them which will help keep you full and cravings at bay.
Be sure to also have your carbs in the first half of the day and right before you workout. If you workout at night, then you’re allowed to have your last remaining carbohydrates right before you exercise since you’ll need the energy. Science has found that the body is a lot more insulin sensitive during the morning to mid day hours as opposed to later in the day or night time. This just basically means that there is less of a chance of your body storing those carbohydrates as fat.
So just a quick recap on how many carbs per day to lose weight. Consume around 100 grams of carbs per day from sources such as fresh veggies, potatoes, yams, sweet potatoes and limit your fruit servings to just once per day, preferably at breakfast. I would advise you to consume the bulk of your starchy carbs in the morning and right before you workout so there is less of a chance of them being stored as body fat.
And if you haven’t already, grab your free copy of my 10 Commandments To Fat Loss Report right now.
This is what happens when you eat too many carbs!
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