How many carbohydrates you should eat each day to lose weight?

How many carbohydrates you should eat each day to lose weight?

Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight.

It tends to reduce appetite and result of the "automatic" weight loss without calorie counting or portion control.

This means you can eat in satiety, feel satisfied and still lose weight.

Why the low carb?

In recent decades it has health authorities that we eat and the recommended restricted calorie and low fat diet.

The problem is that this plan does not really work. Even when people manage to hold on, we do not see very good results

An alternative that has been available for a long time is to follow a low-carb diet. This diet limits consumption of carbohydrates such as sugars and starches (bread, pasta, etc.), and resolve up of proteins and fats.

Studies show that low-carb diets reduce appetite and make you eat less calories and lose weight almost effortlessly, as long as you manage to maintain a low-carb.

In studies that compared low-fat diets low in carbohydrates, the researchers need to restrict calories from fat effectively to make the results comparable, but the groups are still low in carbohydrates usually win.

A diet low in carbohydrates also the benefits that go far beyond weight loss. The lowering of blood glucose, blood pressure and triglycerides. Increase HDL (good) and LDL increases the model (the bad cholesterol).

A diet low in carbohydrates causes more weight loss and better health both caloric restriction, low fat diet recommended by the always public. This is almost a scientific fact at this stage.

How to determine the need for carbohydrates.

There is no clear definition of what exactly "low carb diet" and what is "low" for one person may not be a "low" to another.

Optimizing individual intake of carbohydrates depends on age, sex, body composition, and levels of personal preferences, current food and education of metabolic health activity.

People who are physically active and have more muscle mass are more carbohydrates than people who are sedentary. This is especially for those who do not do much high intensity, anaerobic work, such as lifting weights or jogging.

Healthy metabolism is also an important factor. When people of metabolic syndrome, obesity has become a disease or type II diabetes, and change the rules.

People who fall into this category can not tolerate the same amount of carbohydrates they are healthy. Some scientists refer to these problems, "carbohydrate intolerance."

Guidelines for work 90% of time.

If you simply remove sources of unhealthy carbohydrates from your diet, and wheat sugars (including whole wheat), and added, then you are well on your way to better health.

However, to enjoy all the benefits of metabolic diets low in carbohydrates, it is also necessary to limit other sources of carbohydrates.

Although there is no scientific study that explains exactly how to carbohydrate intake to meet the individual needs of a match, I found these guidelines to be very effective.

100 to 150 grams per day

This is more than eating the "moderates" of carbohydrates. It is very suitable for people who are lean and active and just try to stay healthy and maintain your weight.

It is very possible to lose weight for this (and every) carbohydrate intake but may require counting calories and / or control of parts.

Good carbs, bad carbs.

Woman shocked eat bread

A low carbohydrate diet is not just for weight loss but it is also supposed to improve your health.

For this reason, it must be based on the raw, true sources of carbohydrates and healthy food.

The so-called "low-carb fast food" is a bad choice.

If you want to improve your health, then choose unprocessed foods: meat, fish, eggs, vegetables, nuts, and healthy fats and dairy products rich in fat.

Choose carbohydrate sources, including fiber. If you prefer to eat "moderate" carbs and try to choose the sources of refined starch such as potatoes, sweet potatoes, oats, rice and other gluten grains.

Sugar, Wheat Options always bad and should be avoided, except perhaps on special occasions.

For details about some foods that destination, this low carb diet and a detailed list of the sample.

You will become a big beast burning.

Woman celebrates a successful weight loss

A diet low carbohydrate content to reduce insulin levels in the blood, a hormone that transports glucose (carbohydrates) into the cells dramatically.

A function of insulin to store fat. Many experts believe that the reason why low-carb diets work so well is that they reduce the levels of this hormone.

Another thing that insulin does not mean renal sodium hoarding. This is why diets rich in carbohydrates can cause water retention in excess.

Reducing carbohydrate, it reduces insulin and the kidneys begin to pour the water in excess.

It is common for people to lose a lot of water weight in the first days of a low carb diet, and up to 5-10 pounds.

Weight loss slows after the first week, but this time, the fat is fat reserves.

A study diets low in low-fat carbohydrates compared to scanners used DEXA (absolutely necessary) to measure body composition. People following a low-carb diet lost a significant amount of body fat and gained muscle at the same time.

Studies also show that low-carb diets are particularly effective in reducing fat in the abdomen (abdominal fat), which is the most dangerous fat and associated with numerous diseases.

If you are new to low carb eating, you probably have to go through the adjustment phase, where the use of the body to burn fat instead of carbohydrates.

This is known as "low-carb flu", which is usually in a few days. After this initial phase has ended, many people report having more energy than before, without 'recent good "in the field of energy are common in diets rich in carbohydrates.

You can add more fat and sodium in your diet contributes to this.

Conclusion: It is common to feel suboptimal in the early days of reduced carbohydrate consumption. However, most people feel good after this first phase of adaptation ....