DIET-FITNESS

how many carbs a day on atkins

How many carbs should you eat a day to lose weight?

how many carbs a day on

There are many myths surrounding the carbohydrates: sometimes they are described as evil, sometimes they are gladly seen on the plate. It is clear that reduced carbohydrate intake helps to lose weight. How much carbohydrate a day should you eat to lose weight is explained by EAT SMARTER.

How many carbs a day on atkins
Low Carb vs. Low fat

In the media or dietary counselors, two fundamentally different are recommended to lose weight. Some experts recommend advice seekers who want to lose weight, a low – calorie lowfat diet. Other experts prefer a low carbohydrate diet.

While in the low-fat diet as possible on fat is dispensed with, is the inclusion of in the low carb diet carbohydrate restricted. Carbohydrate sources such as bread, pasta and sugar are largely replaced by high-protein and high-fat foods.

Recent studies show that a low carb diet is more effective at losing weight than a low fat diet. A six-month study compared the intake of volunteers who were on a low-fat diet with those on a low carb diet.

On the one hand, the greater success of the Low Carb diet is due to the fact that a high-protein and high-fat diet is long-lasting enough. The long period of saturation leads to fewer calories being taken during the rest of the day.

In addition to greater customer success, a low-carbohydrate diet also has a positive effect on your health. It helps, for example, to lower blood sugar and blood pressure and increases the health-promoting HDL cholesterol.

It has been scientifically proven that a low-carbohydrate diet is more effective for weight loss and has more positive health effects than a low-fat diet.

NOTES!
A low carbohydrate diet is useful if you want to lose weight. Numerous studies have shown that a low-carbohydrate diet is more effective and healthier than a low-fat diet.

The individual carbohydrates day needs

How many carbohydrates a low carb diet exactly contains is not defined. How much carbohydrates you should eat a day to feel comfortable and lose weight at the same time varies from person to person.

The optimal amount of carbohydrates depends on a few factors. Gender, age, body composition, physical activity, eating habits , metabolism and personal preferences affect carbohydrate daily intake.

People who exercise a lot and have a high percentage of muscle in the body can eat more carbohydrates per day than those who spend most of their time sitting.

Especially during strength training with weights and sprinting some carbs are consumed.

Another important aspect is a healthy metabolism. People who do not have a healthy metabolism and suffer from metabolic syndrome or type 2 diabetes tolerate fewer carbohydrates than those with a well-functioning metabolism.

NOTES!
How much carbohydrates you should eat a day depends on a few factors, such as physical activity, body composition, and metabolic health.

How many carbs a day on atkins

Determine the daily carbohydrate requirement

A sensible start to a low-carbohydrate diet is to banish all unhealthy carbohydrate sources such as sweets, biscuits or sugar- fortified foods from the diet. However, in order to achieve optimal customer success with a low carb diet, you must additionally limit the consumption of carbohydrates.

Although there is no exact definition of how much carbohydrates a day should be eaten in a low carb diet, it is easy to be guided by the following guidelines:

100-150 grams of carbs per day

This amount of carbohydrates is called moderate carbohydrate intake. Consuming 100-150 grams of carbohydrates a day is ideal for slim people who exercise regularly.

The goal of moderate carbohydrate intake is to stay healthy and maintain current body weight.

Although it is also possible to lose weight with a moderate carbohydrate intake, the daily calorie intake should be monitored in addition.

These carbohydrate sources are allowed:

  • all vegetables.
  • several pieces of fruit a day.
  • a small amount of healthy starchy foods such as potatoes , oatmeal or whole grain cereals.

Tip: In 100 grams of potato stuck for example about 17 grams of carbohydrates. 100 grams of oatmeal contains about 63 grams of carbohydrates.

50-100 grams of carbs per day
50-100 grams of carbohydrates is the perfect amount to lose weight effortlessly without sacrificing carbs.

Even people who suffer from metabolic disorders, can tolerate up to 100 grams of carbohydrates a day well.

These carbohydrate sources are allowed:

  • most vegetables (not suitable for example corn, peas, carrots, and parsnips )
  • two to three pieces of fruit a day
  • occasionally small amounts of healthy, starchy foods

20-50 grams of carbs per day

Such low carbohydrate intake is recommended for anyone who wants to lose weight fast – but in no way suitable as a permanent diet.

People who suffer from metabolic disorders, have diabetes or are obese also benefit for a short period of time as this diet boosts the metabolism .

The increased metabolism occurs because the body converts to the ketone metabolism at a carbohydrate intake of less than 50 grams per day. In ketone metabolism, when all carbohydrates are consumed, the body produces fatty acids called ketone bodies.

These serve the entire organism and especially the brain as an energy source. The conversion to the ketone metabolism takes several days.

By the time your body gets used to the new metabolism, you may experience symptoms such as headache, weakness, or tiredness for a few days . After the acclimatization phase the symptoms disappear again.

The benefit of ketone metabolism is that the body now uses fat as an energy source. As a result, body fat can be effectively broken down

These carbohydrate sources are allowed:

  • some low-carbohydrate vegetables (including, for example, spinach, broccoli, cauliflower, lettuce, cucumber, mushrooms, and tomatoes)
  • some berries
  • Nuts, kernels and avocados

Important: Every person is individual and has personal needs. Try out how many carbohydrates you need during the day so you do not suffer from losing weight and always talk to your family doctor before starting a diet!

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