How Many Carbs Should You Eat Per Day to Lose Weight?
Reducing the amount of carbs you eat is one of the best ways to lose weight.
It tends to reduce your appetite and cause “automatic” weight loss, without the need to count calories.
This means you can eat until fullness, feel satisfied and still lose weight.
Reducing the amount of carbs you eat is one of the best ways to lose weight.
It tends to reduce your appetite and cause “automatic” weight loss, without the need to count calories.
This means you can eat until fullness, feel satisfied and still lose weight.
The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake.
So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day.
But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs.
In fact, a popular alternative called the low-carb diet has been shown to be much more effective for weight loss than the high-carb diet that has been recommended for the past few decades.
This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein, fat and healthy vegetables.
Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (1).
In studies where low-carb and low-fat diets are compared, the researchers need to actively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (2, 3).
Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (4, 5).
Low-carb diets cause more weight loss and improve health more than the calorie restricted, low-fat diet still recommended by many people. This is pretty much a scientific fact at this point (6, 7, 8).
SUMMARY:There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended by many people.
The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake.
So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day.
But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs.
In fact, a popular alternative called the low-carb diet has been shown to be much more effective for weight loss than the high-carb diet that has been recommended for the past few decades.
This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein, fat and healthy vegetables.
Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (1).
In studies where low-carb and low-fat diets are compared, the researchers need to actively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (2, 3).
Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (4, 5).
Low-carb diets cause more weight loss and improve health more than the calorie restricted, low-fat diet still recommended by many people. This is pretty much a scientific fact at this point (6, 7, 8).
SUMMARY:There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended by many people.
There is no clear definition of exactly what constitutes a "low carb diet" and what is "low" for one person may not be "low" for the next.
An individual's optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise like lifting weights or sprinting.
Metabolic health is also a very important factor. When people get the metabolic syndrome, become obese or get type II diabetes, the rules change.
People who fall into this category can't tolerate the same amount of carbs as those who are healthy.
SUMMARY:The optimal carb intake varies between individuals, depending on activity levels, current metabolic health and many other factors.
There is no clear definition of exactly what constitutes a "low carb diet" and what is "low" for one person may not be "low" for the next.
An individual's optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise like lifting weights or sprinting.
Metabolic health is also a very important factor. When people get the metabolic syndrome, become obese or get type II diabetes, the rules change.
People who fall into this category can't tolerate the same amount of carbs as those who are healthy.
SUMMARY:The optimal carb intake varies between individuals, depending on activity levels, current metabolic health and many other factors.
If you simply remove the unhealthiest carb sources from your diet, refined wheat and added sugars, then you'll be well on your way to improved health.
However, to enjoy the full metabolic benefits of low-carbohydrate diets, you also need to restrict other carb sources.
Even though there is no scientific paper that explains exactly how to match carbohydrate intake to individual needs, I have personally found these guidelines to be very effective.
If you simply remove the unhealthiest carb sources from your diet, refined wheat and added sugars, then you'll be well on your way to improved health.
However, to enjoy the full metabolic benefits of low-carbohydrate diets, you also need to restrict other carb sources.
Even though there is no scientific paper that explains exactly how to match carbohydrate intake to individual needs, I have personally found these guidelines to be very effective.
100-150 Grams per Day
This is more of a "moderate" carbohydrate intake. It is very appropriate for people who are lean, active and are simply trying to stay healthy and maintain their weight.
It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:
- All the vegetables you can imagine.
- Several pieces of fruit per day.
- Moderate amounts of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.
This is more of a "moderate" carbohydrate intake. It is very appropriate for people who are lean, active and are simply trying to stay healthy and maintain their weight.
It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:
- All the vegetables you can imagine.
- Several pieces of fruit per day.
- Moderate amounts of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.
50-100 Grams per Day
This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great range to maintain your weight if you are sensitive to carbs.
Carbs you can eat:
- Plenty of vegetables.
- 2-3 pieces of fruit per day.
- Minimal amounts of starchy carbohydrates.
This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great range to maintain your weight if you are sensitive to carbs.
Carbs you can eat:
- Plenty of vegetables.
- 2-3 pieces of fruit per day.
- Minimal amounts of starchy carbohydrates.
20-50 Grams per Day
This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:
- Plenty of low-carb vegetables.
- Some berries, maybe with whipped cream (yum).
- Trace carbs from other foods like avocados, nuts and seeds.
Be aware that a low-carb diet is NOT no-carb. Personally I had never eaten as many veggies as when I first started on a low-carb diet.
This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:
- Plenty of low-carb vegetables.
- Some berries, maybe with whipped cream (yum).
- Trace carbs from other foods like avocados, nuts and seeds.
Be aware that a low-carb diet is NOT no-carb. Personally I had never eaten as many veggies as when I first started on a low-carb diet.
Important to Experiment
We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you.
If you have a medical condition, then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication!
SUMMARY:For people who are physically active or want to maintain their weight, a range of 100-150 grams of carbs per day may be optimal. For people who have metabolic problems and need to lose weight quickly, going under 50 grams per day is a good idea.
We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you.
If you have a medical condition, then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication!
SUMMARY:For people who are physically active or want to maintain their weight, a range of 100-150 grams of carbs per day may be optimal. For people who have metabolic problems and need to lose weight quickly, going under 50 grams per day is a good idea.
A low-carb diet isn't just about weight loss, it is also supposed to improve your health.
For this reason, it should be based on real, unprocessed foods and healthy carb sources.
So-called "low carb junk foods" are a bad choice.
If you want to improve your health, then choose unprocessed foods: meats, fish, eggs, vegetables, nuts, avocados, healthy fats and full-fat dairy products.
Choose carbohydrate sources that include fiber. If you prefer a "moderate" carb intake then try to choose unrefined starch sources like potatoes, sweet potatoes, oats and brown rice.
Added sugar and refined wheat are always bad options and should be limited or avoided.
SUMMARY:It is very important to choose healthy, fiber-rich carb sources. There is room for plenty of vegetables, even at the lowest level of carb intake.
A low-carb diet isn't just about weight loss, it is also supposed to improve your health.
For this reason, it should be based on real, unprocessed foods and healthy carb sources.
So-called "low carb junk foods" are a bad choice.
If you want to improve your health, then choose unprocessed foods: meats, fish, eggs, vegetables, nuts, avocados, healthy fats and full-fat dairy products.
Choose carbohydrate sources that include fiber. If you prefer a "moderate" carb intake then try to choose unrefined starch sources like potatoes, sweet potatoes, oats and brown rice.
Added sugar and refined wheat are always bad options and should be limited or avoided.
SUMMARY:It is very important to choose healthy, fiber-rich carb sources. There is room for plenty of vegetables, even at the lowest level of carb intake.
Low-carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose (from carbs) into cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low-carb diets work so well, is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to store sodium. This is the reason high-carb diets can cause excess water retention.
It is common for people to lose a lot of water weight in the first few days on a low-carb diet, up to 5-10 pounds.
Weight loss will slow down after the first week, but this time the fat will be coming from your fat stores.
One study compared low-carb and low-fat diets and used DEXA scanners (very accurate) to measure body composition. The low-carb dieters lost significant amounts of body fat and gained muscle at the same time (11).
Studies also show that low-carb diets are particularly effective at reducing the fat in your abdominal cavity (belly fat), which is the most dangerous fat of all and strongly associated with many diseases (12).
If you're new to low-carb eating, you will probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
This is called the "low-carb flu" and is usually over within a few days. After this initial phase is over, many people report having more energy than before, with no "afternoon dips" in energy that are common on high-carb diets.
SUMMARY:It is common to feel suboptimal in the first few days of lowering your carb intake. However, most people feel excellent after this initial adaptation phase.
Low-carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose (from carbs) into cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low-carb diets work so well, is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to store sodium. This is the reason high-carb diets can cause excess water retention.
It is common for people to lose a lot of water weight in the first few days on a low-carb diet, up to 5-10 pounds.
Weight loss will slow down after the first week, but this time the fat will be coming from your fat stores.
One study compared low-carb and low-fat diets and used DEXA scanners (very accurate) to measure body composition. The low-carb dieters lost significant amounts of body fat and gained muscle at the same time (11).
Studies also show that low-carb diets are particularly effective at reducing the fat in your abdominal cavity (belly fat), which is the most dangerous fat of all and strongly associated with many diseases (12).
If you're new to low-carb eating, you will probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
This is called the "low-carb flu" and is usually over within a few days. After this initial phase is over, many people report having more energy than before, with no "afternoon dips" in energy that are common on high-carb diets.
SUMMARY:It is common to feel suboptimal in the first few days of lowering your carb intake. However, most people feel excellent after this initial adaptation phase.
If you want to try this out, then I recommend that you try tracking your food intake for a few days to get a "feel" for the amount of carbs you are eating.
My favorite app for this is called Cron-O-Meter. It's free and easy to use.
Because fiber grams don't really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs (net carbs = total carbs - fiber).
However, one of the great benefits of low-carb diets is that they're ridiculously simple. You don't need to track anything if you don't want to.
Just eat some protein, healthy fats and veggies at every meal. Throw in some nuts, seeds, avocados and full-fat dairy products for good measure. Choose unprocessed foods. It doesn't get much simpler than that!
If you want to try this out, then I recommend that you try tracking your food intake for a few days to get a "feel" for the amount of carbs you are eating.
My favorite app for this is called Cron-O-Meter. It's free and easy to use.
Because fiber grams don't really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs (net carbs = total carbs - fiber).
However, one of the great benefits of low-carb diets is that they're ridiculously simple. You don't need to track anything if you don't want to.
Just eat some protein, healthy fats and veggies at every meal. Throw in some nuts, seeds, avocados and full-fat dairy products for good measure. Choose unprocessed foods. It doesn't get much simpler than that!
A Low Carb Diet Meal Plan and Menu That Can Save Your Life
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
This is a detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one week.
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider all of this as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don't Eat: Sugar, HFCS, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods.
You should avoid these 7 foods, in order of importance:
- Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
- Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
- Trans Fats: "Hydrogenated" or "partially hydrogenated" oils.
- High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
- Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
- "Diet" and "Low-Fat" Products: Many dairy products, cereals, crackers, etc.
- Highly Processed Foods: If it looks like it was made in a factory, don't eat it.
You MUST read ingredients lists, even on foods labelled as "health foods."
You should base your diet on these real, unprocessed, low-carb foods.
- Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
- Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs: Omega-3 enriched or pastured eggs are best.
- Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
- Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
If you're healthy, active and don't need to lose weight then you can afford to eat a bit more carbs.
- Tubers: Potatoes, sweet potatoes and some others.
- Non-gluten grains: Rice, oats, quinoa and many others.
- Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
- Dark Chocolate: Choose organic brands with 70% cocoa or higher.
- Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.
- Coffee
- Tea
- Water
- Sugar-free carbonated beverages, like sparkling water.
This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
Monday
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
- Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.
Tuesday
- Breakfast: Bacon and eggs.
- Lunch: Leftover burgers and veggies from the night before.
- Dinner: Salmon with butter and vegetables.
Wednesday
- Breakfast: Eggs and vegetables, fried in butter or coconut oil.
- Lunch: Shrimp salad with some olive oil.
- Dinner: Grilled chicken with vegetables.
Thursday
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
- Dinner: Steak and veggies.
Friday
- Breakfast: Bacon and Eggs.
- Lunch: Chicken salad with some olive oil.
- Dinner: Pork chops with vegetables.
Saturday
- Breakfast: Omelet with various veggies.
- Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
- Dinner: Meatballs with vegetables.
Sunday
- Breakfast: Bacon and Eggs.
- Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
- Dinner: Grilled chicken wings with some raw spinach on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.
There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:
- A Piece of Fruit
- Full-fat Yogurt
- A Hard-Boiled Egg or Two
- Baby Carrots
- Leftovers From The Night Before
- A Handful of Nuts
- Some Cheese and Meat
At most restaurants, it is fairly easy to make your meals low carb-friendly.
- Order a meat- or fish-based main dish.
- Ask them to fry your food in real butter.
- Get extra vegetables instead of bread, potatoes or rice.
A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don't buy organic, your diet will still be a thousand times better than the standard western diet.
Try to choose the least processed option that still fits into your price range.
- Meat (Beef, lamb, pork, chicken, bacon)
- Fish (Fatty fish like salmon is best)
- Eggs (Choose Omega-3 enriched or pastured eggs if you can)
- Butter
- Coconut Oil
- Lard
- Olive Oil
- Cheese
- Heavy Cream
- Sour Cream
- Yogurt (full-fat, unsweetened)
- Blueberries (can be bought frozen)
- Nuts
- Olives
- Fresh vegetables: greens, peppers, onions, etc.
- Frozen vegetables: broccoli, carrots, various mixes.
- Salsa Sauce
- Condiments: sea salt, pepper, garlic, mustard, etc.
I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.
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