Article by Matt Duncan
How many carbs for weightloss
This question arises whenever weight is discussed, “how many calories for weightloss” or “how many calories per day must I avoid to lose weight”? I’m sure by now that you’ve already heard, read, or know that the simplest and fastest way to lose weight naturally is just to cut back on your caloric intake. But then Unfortunately, that’s not a simple question to answer. The problem is that no two people are the same. There are those people out there that can eat just about anything they want and never gain a pound. Then there are others who seem to gain weight just by looking at a donut or muffin. Hopefully, most of us are somewhere in between. Those of us that are in between could probably use a guideline of strict limits to avoid putting on or even reducing our present weight.
Let’s begin with an average guideline. First, the average working man needs to consume about 2500 calories per day to maintain their present weight. The average working woman needs to consume about 2000 calories per day to maintain their weight. The calorie intake to lose weight must be reduced by 500 calories per day. Obviously, these guidelines have several variables depending on lifestyle, activity level and how many calories it takes to push the buttons on the TV remote.
Since no two people are like, there is no “one-size-fits-all.” And, as an individual, you may have to test several diet plans to discover which one is the right fit for you. It must be a diet plan that you can stick to, and it must show positive gains. Keep in mind that different diet plans have different recommendations or restrictions.
It is important for you to note that modern research has shown that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (1). In addition, low-carb diets also have benefits that go far 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 (2).
For instance, the Atkins diet recommends only 20 g of carbohydrates per day to help you with quick weight loss in phase I and then gradually adds carbs to your diet to reach your individual carbohydrate tolerance level. Since protein plays such an important part in weight loss, you should consume three of 4 to 6 ounce servings of protein each day.
Then there is the Zone Diet is a high protein, low carbohydrate diet. It is based on the concept that if people eat an ideal balance of carbohydrates, proteins, and fats at every meal and snack, they will achieve hormonal balance. This will control insulin levels and result in weight loss and health benefits. This is accomplished by concentrating on food combinations to enhance the body’s fat burning abilities. Their menu typically caps carbs for women at 1200 and 1500 for men.
Another pair of low-carb diets, the Paleo diet and Primal diet, concentrate on foods that our primitive ancestors thrived on and like most low-carb diets eliminate all processed foods and sugars.
All of these diets have been found to be effective for one group of people or another, so it simply boils down to a matter of personal preference along with taking into consideration of your metabolism. If your first few attempts in the selection of a diet fail, don’t lose faith. Simply try another approach to low-carb dieting. Learning about high and low carb foods and how to follow and track your carb intake very carefully is probably the best thing that you can do for weight control.
How many calories for weightloss solution
One solution that may help you determine how many calorie per day you can consume and still lose weight is to get yourself a calorie counter. You might check out the one at www.fitday.com. It is very important that the one you choose shows you your macronutrient intake. (NOTE: There are 4 calories for every gram of carbohydrate.) To get started, you simply choose the amount of carbohydrates per day. For instance, the Atkins diet recommends 20 g (80caloriesories) per day. However, you can start from any level which is low enough for you to lose weight. Use the schedule for two weeks and that should be long enough to determine whether the chosen carb level is low enough for you. If it is too high or too low, you can then adjust it.
Once you have discovered what carbohydrate level works for you, try adding 5 g (20 calories) of carbohydrates to your daily food intake and see where you are after one week. If you are continuing to lose weight, add another five grams of carbohydrates. Do this each week until you reach a level where your weight doesn’t go up or down. You now know your starting point.
Since your initial goal was probably to lose weight, reduce your carb intake by 5 g per day again. This level should be the number of carbs you can safely consume and still lose weight on a weekly basis. When you reach your weight loss goal, you can either continue your present diet plan or if you wish to stop losing, keep adding 5 g per day until your weight starts to go up again. This method will help you to define the number of carbs you can consume and keep your weight under control.
Also, keep in mind that a person’s carbohydrate tolerance changes as we age. If you are consuming carbs at a steady level and you slowly begin to add more weight, just reduce your carb intake to keep your weight control intact.
How many carbs for weightloss Conclusion
In our quest to determine how many carbs for weight loss, we have learned how to determine a plateau of no weight gain or loss and use this as a starting point for weight control. This method may sound difficult at first, but once you get the hang of it, it’s very simple. The little bit of effort to learn this method for weight control will pay off when you look in the mirror and see a new slimmer you smiling back. As always consult your physician before starting any new diet trend.
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