If you’re on a mission to shed fat, one question that you might ask yourself is how many carbs per day to lose weight do you need?
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There’s no questioning the fact that almost everyone seems to be on some low carb diet at the moment looking to melt fat and get control over their body.
While low carb diets definitely do have some unique advantages when it comes to losing body weight, you must note that you definitely do not need to cut carbs out of the picture entirely.
Let’s have a quick look at the few things that you need to consider when you figure out how many carbs per day to lose weight you need.
The Basic Requirements
The first thing that you need to note is the basic requirements to sustain life. If the truth is told, you do not need any carbs to keep living. In an environment of no carb intake, the body would start producing something called ketone bodies as it moves into a state referred to as ketosis, which would then fuel the brain and all the vital life functions.
Now, this isn’t to say that this is optimal however. It’s simply to note that you don’t need carbs to survive. Many people don’t feel all that well in a state of ketosis and will notice they feel ‘foggy brained’ and low on energy. In that case, 100 grams is the bare minimum number of carbs that must be eaten to avoid this. This is the number of carbs required by the brain each day and will keep you out of ketosis.
In addition to this, those who maintain 100 grams of carbs or more each day tend to see higher overall metabolic rates as carbohydrate intake is associated with proper thyroid function.
The Activity Requirements
The second thing to think about is your activity requirements. Those who are participating in vigorous physical activity will need to eat more carbs per day to lose weight. The body simply needs that glucose for energy and without it, performance will significantly decline.
In this scenario, you should add about 5 grams of carbs per two working sets in any weight lifting workouts that you do. This is about how much muscle glycogen will be depleted per set, so will ensure that you’re keeping your energy levels up.
In addition to that, if you’re performing high intensity cardio training, adding about another 20-25 grams of carbs per 15 minutes performed would be a smart move.
Lower intensity training such as a light walk can use fat as fuel so there are no additional requirements for carbohydrate intake.
Choosing Your Carbs Wisely
So once you have figured how many carbs per day to lose weight you need, then it’s time to make sure that you’re making smart selections. This means choosing the most unprocessed carbs available such as oats, brown rice, quinoa, and sweet potatoes, and then also adding in some fresh fruit and plenty of vegetables.
These are the carbs that will best keep your blood sugar levels stabilized and keep you feeling great as you go about your diet program.
So as you can see, you do need some carbs each day to function properly. As long as you choose the right types and integrate them into your diet properly while maintaining your calorie balance, you should have no trouble adding these in and still seeing the weight loss results that you’re looking for.