Searching for weight loss tips, individuals are often told to cut on their carbs. The carbohydrates are seen as a quick mean to lose some pounds. However, lately, it has been a topic of controversy where individuals at one side strongly recommend low carb diet while others state that it does not have any such significant impact. Rather, one can easily lose weight without cutting too much on the carbs. So, how many carbs a day to lose weight? Well, it is a question really tough to answer.
What is a low carb diet?
When we talk about low carb diet, it is about restricting the number of calories you get by lowering down the amount of carbohydrates or eliminating the food sources that provide carbohydrates to a person. Whether it be the good carb or bad carb, both are reduced. However, carbohydrates deficit is fulfilled by other nutrients such as proteins and fats as diets low in carbs are generally higher in these contents.
Carbohydrates give you quick energy and is main source to fuel the needs of your body. When you cut it down, the body starts utilizing protein and fat as the main energy source. Therefore, the fat and protein is burnt at a faster rate as compared to the time when you consume the carbohydrates.
Low carb diets tend to be a little extreme for most of the individuals. However, they are known to be effective and can help in quick weight loss. Yet many people dislike it because at one side it can be extreme and on the other side you can experience some unwanted side effects.
Usually, people don’t totally eliminate the carbs. In fact, they moderate the consumption and lower it down to a decent level where it is helpful in boosting weight loss. Understand more about how many carbs a day to lose weight? Going to explain it.
How many carbs a day to lose weight?
There are a few things you should note when you want to take out carbs from your diet. Generally, people who cut down on carbs can experience rapid weight loss. However, you may soon see that the weight loss was only for a short amount of time. Researches in recent times indicate on the fact that when we talk about healthy and high quality diet, it is not only about eliminating carbs and reducing the calories that are coming from it. Rather than paying attention to the amount of energy you consume from carbs, one should focus more on the overall calories intake from all nutrients including proteins and fats.
A study was conducted to observe the effects of a low fat diet and a low carb diet on a group of individuals. At the end, it was concluded that reducing fat or carb didn’t have had any significant difference. In fact, it was the overall calorie deficit that played its role and both groups lost weight.
According to the guidelines given by the dietary guidelines for Americans, it is stated that about 45 to 65 percent of calories of an adult should come from carbohydrates. Fat and protein can account for 20 to 35 percent and 10 to 30 percent respectively.
Some experts suggest that the majority of calories, i.e. 40%, should come from carbs while proteins and fats can account for 30% each.
Good and bad carbs
The concept of good carbs and bad carbs is a little tricky and difficult to understand.
Good carbohydrate are complex ones that are high in fiber and will take longer to break down. Therefore, they won’t cause the blood sugar levels to spike up. These can be obtained from high fiber vegetables and beans, whole grains, and whole fruit (with skin).
On the other side, we have bad carbohydrates. These get broken down easily and cause the blood sugar levels to spike. For example, the bad carbs are the ones you can obtain from sugary drinks, cakes and candies, white sugar, pasta, etc.
So, whenever you think of how many carbs a day to lose weight, we suggest you to do your math. 1 gram of carbs can give you 4 calories. Using this, for a person with 1500 calories diet and taking 40% formula i.e. 600 calories from carbs, you have to consume 150 grams of carbohydrates on daily basis.