How Much Carbohydrates Should You Consume Each Day To Lose Weight?
The debate over carbs (also known as carbohydrates) has been raging for years in the fitness and health world. While some low-carb diets promote limiting carb intake, others embrace them and encourage daily carb consumption.
It’s not surprising that so many people are confused as to what to believe.
Carbohydrates are not necessary for survival. However, you should eat at least some. It is not clear how many.
Continue reading to find out which carbs are best for weight loss. Also, learn how to calculate how many grams you will need each day to achieve the best results.
What are Carbs?
What are carbohydrates, you ask? They might be called a “sugar” or a “macro”, but you may also know them as a label for various foods, such as potatoes, beans, and legumes. Let’s take a look at it.
The scientific definition of carbohydrates is saccharides that are made up of a mixture of carbon, hydrogen, and oxygen. Carbs can be described as a grouping of macronutrients that provide sugar or starch to the diet. Carbohydrates, just like protein and fat, provide calories – four calories per Gram to be exact.
What foods have carbs?
Carbohydrates can be found in many foods, including fruits, vegetables, and grains. Although carbohydrates are often referred to simply as “sugars”, there is a significant difference between carbs obtained from refined foods and processed foods that have added sugar or other nutrients.
As a rule of thumb, any food that is grown from the ground will contain carbohydrates. You can also find carbs in milk and other dairy-based products like yogurt.
The Different Types of Carbs
The type of carbs found in different foods can also vary. There are three major types of carbohydrates in your diet. Each type can be found in different foods, but they don’t always have to be used together. These are the main types of carbohydrates found in food:
- Monosaccharides
- Disaccharides
- Polysaccharides.
How many carbs per day do you need?
The US Dietary Guidelines recommend that between 45-65% of calories be obtained from carbohydrates. This means that you should consume at least 200g of carbohydrates per day.
If a person wants to consume 2000 calories per day, then they should aim to consume 900-1300 carbohydrates (2000 x.45=900 & 2000x.65=1300), which equals approximately 225-325g of carbohydrates.
Many low-carb dr assisted weight loss programs and professionals recommend that you consume 25% to 40% of your daily calories.
What is the answer?
Your level of fitness, body composition, and overall diet are all directly affected by your carb requirements. Everyone is different. You may need more carbs if you’re very active or an athlete than if you are sedentary and do not exercise as much.
A different way to calculate your carb requirements is to use your body weight. Divide your current weight in pounds by 2.2.2 to calculate your weight in kilograms. This amount can be multiplied by one of these:
2.5 to 3.5g/kg is recommended for light to moderately active people.
For moderate to heavy exercise, 3.5 to 4g/kg
For extremely active people, 5 to 7.0g/kg