How Many Carbs You Need a Day to Lose Weight

Categories Low Carb Diet
how many carbs a day to lose weight

When losing weight, most people will choose a very low carbohydrate diet and then add carbs when they get to the weight they want. However, everybody is different, and some won’t be able to handle the very low carbohydrate diet.

This article will talk about how many carbs you can eat a day to help you lose weight or contribute to maintaining the weight you want to keep.

There Is Not a One Size Fit All Diet

When you are starting a diet, try to remember that everybody is different. Many factors will factor in when you start making a change to your body and lifestyle.

Here are some important things that you should try to keep in mind when you start a new diet plan.

  • A diet is like a size of a pair of pants. Not everyone is going to fit into those pants.
  • Just because your friend or family member sees results with a diet does not mean you will see the same results.
  • For example, there are multiple diet plans when it comes to a low carb diet.
  • Your friend can use a very low carb diet where you might need a high-low carb diet.
  • Someone else might lose weight the next day while it may take you several days to a week.
  • There is also a possibility that your body can not handle a low carb diet as of right now.
  • You may have to have a higher low carb diet then what you expected.
  • If you need help, always contact your doctor before/during/after your diet.
  • A low carb diet is not where you starve yourself, but you eliminate some starches that you do not need. Starving yourself will not help anything but make you hungry all of the time.

Different Conditions Can or Can’t Help

All of these circumstances and much more should be taken into account when you try to add or lower your intake of carbohydrates. You may think that your situation will not affect how you diet but I can assure you that it can and sometimes will.

Several conditions would be great on a low/moderate/high carb diet such as:

  • Diabetes
  • Breastfeeding
  • Fatigue
  • Small intestinal bacterial overgrowth
  • Gut dysbiosis issue

People with diabetes would be great on a lower carb diet. For the intestinal bacterial, it would be best to limit the carbs you consume until you can fix your intestines. Many use a low carbohydrate diet as being therapeutic. This would be great for the gut issues you may have. Fatigue would be best with a moderate carb intake. Breastfeeding would be best on a high carb diet.

Different Carb Diets to Choose From

There are several different carb diets that you can choose. They range from very low to high carbs. Here is an example of the various carb diets and the different groups you can choose.

The 3 Week Diet
  • Very low carbohydrates: Less than 10%, for men less than 65g, and for women less than 50g.
  • Low carbohydrate: 10-15%, for men 65-100 grams, for women 50-75 grams.
  • Moderate carbohydrate: 15-30%, for men 100-200g, for women 75-150g.
  • High carb: more than 30%, for gentlemen more than 200 grams, for women more than 150 grams.

Below is a chart with more information about the different diets, how many carbs you should consume with each feeding, split up between male and female, and the goals/population you could fit under if they are what you are looking for.

carbohydrate intake chart
Image Source

How to Start

The chart above can help you with getting started. If you exercise every day and are healthy, then you can start at the moderate carb diet. After they get the results they want, they usually switch to a high carb diet or go back to their regular diet.

The average carb diet usually means:

  • Three meals a day.
  • Each plate should have ⅓ starch
  • ⅓ Protein.
  • ⅓ veggies that are non-starch

However, you may have a condition(s) that are not on this chart. Alternatively, you have multiple conditions that will put you all on this graph. In this case, I would suggest talking to your doctor and having them help you come up with a diet plan that works best for you. Even if you do fit into this chart, always talking to your doctor before you start any diet is the best way to start on your diet path.

Keep Track of Your Meals

When starting a diet, it is always best to track your results and what you are doing. Some people may have a high carb diet, and it may be way too high for them. High carb diet can lead to their blood sugar increasing more than it should. What you should write down is:

  • All the meals/foods you should consume
  • How you feel after you consume these meals/foods
  • If you see any results
  • How many carbohydrates is in your diet
  • Track your exercise
  • If you have any condition, such as diabetes, monitor your blood pressure/blood sugar to see if anything changes

Your diet can also be way too low for your body. A low carb diet can cause you to be tired, or not being able to work out or do everyday activities. Writing down all this can help you figure out what is best for your body and what diet you need to have. Remember, it makes take a while for you to see results or even get the right amount of foods.

There are many different types of carbohydrate foods that you can choose. Using the chart above will help you in deciding. However, asking your doctor for help is a big positive in trying to figure out what is best for you. Another way to help with your diet is to write everything down as I said above. Once you find the foods for you, you will be able to lose or maintain the weight you want.

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An ordinary guy who loves eating, reading, travelling, and music. I happen to be the founder of Wise Jug where I post what I do.

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