If you have ever wanted to lose some weight, you might have heard ‘’stop eating carbohydrates!’’, right? That means, no bread, no pasta, no potatoes… However, the truth is that your body NEEDS carbohydrates, but not in excess. The perfect amount depends on your body, your goals, and how active you are. So, let’s learn more about carbohydrates.
Importance of carbohydrates
They are the main source of energy for your body. When you eat them, they become glucose, which feeds your brain, muscles, and all your cells. Basically, if you stop eating carbohydrates, you will start feeling tired, weak, and with no energy.
According to the Dietary Guidelines for Americans, carbohydrates must represent between 45% and 65% of your total daily calories. If your goal is to lose weight, the most common thing to do is to consume the lowest amount of that range.
How much you should eat to lose weight
Calculating the correct amount of carbohydrates may seem confusing, but it can be estimated with your daily calories:
- Start with your total daily calories. For example: A moderately active woman eats 1,800 calories per day.
- Multiply by 0.45 and 0.65 to find the range of calories from carbohydrates.
- Divide by 4, because each gram of carbohydrate has 4 calories.
In this example, she would need roughly 200 to 300 grams of carbohydrates per day. For a lower-carb diet, many dietitians suggest 100–150 grams per day. On the other hand, very low-carb diets, like keto, may limit intake to 50 grams or less.
There’s not only one answer for everybody since the perfect amount depends on your metabolism, muscle mass, age, and activity level.
Active people
If you do a lot of exercise or you are an athlete, you need to consume more carbohydrates because your muscles depend on glucose to perform and recover. If you reduce the amount too much, all of that can be affected.
Also, people with insulin resistance or metabolic syndrome may benefit from eating less carbohydrates to control blood sugar.
Of course, a registered dietitian can help you find the right balance safely.
Losing weight
I don’t know if you knew, but not all carbohydrates are the same. We can find:
- Complex carbohydrates: Oats, brown rice, beans, fruits, and vegetables. These digest slowly, keep you full longer, and provide fiber, vitamins, and minerals.
- Simple carbohydrates: White bread, pastries, soda, and candy. These are absorbed quickly and leave you hungry soon after.
So, if your goal is to lose some weight, the most effective option is to reduce the second type rather than completely removing the first ones.
Portions and tracking
Even healthy carbs can add many calories if the portions you eat are big. A great idea would be to use a food tracking app for a few days, which can help you observe how they affect your energy and your appetite.
Here’s some signals that show you when you are cutting too many carbohydrates: feeling tired and struggling through workouts. If your weight loss slows down, adjusting your carbohydrate intake slightly can help get things moving again.
To sum up
You shouldn’t be obsessed about it because carbs aren’t your enemy! Your body needs them, you just need to know the proper way to eat them that benefits your body the most. So, forget about numbers and focus on eating meals that contain: lean proteins, vegetables, and high-quality carbs.
Of course, you should also do regular physical activity and have a good sleep. And, please, if you want to know more about how you could change your diet, go to a registered dietitian because she or he will know best what to do.