Cutting down on the carbohydrates (carbs) you consume every day is one of the best ways to lose weight. This helps reduce appetite and causes the body to “automatically” lose weight without having to count calories.

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The method of losing weight by calculating the amount of carbohydrates you eat means that you can eat comfortably and still lose weight. In this article, Zaloweb.com with you to find out how much carbohydrates need to be cut to lose weight?

Why should we carbohydrates need to be cut to lose weight?

The dietary guidelines recommend that your daily carbohydrate intake should be about 45-65% of calories. So if you are on a 2,000 calorie diet, you should get around 225-32g carbs per day. But if you are losing weight, the amount of carbs you consume during the day should be between 50 and 150g.

Currently, a carbohydrate-cutting diet, commonly known as a low-carb, has been shown to be highly effective for weight loss by reducing cravings and making the body eat fewer calories. This diet works on the principle of limiting the consumption of carbohydrates such as sugars and starches (bread, pasta, rice …) and replacing them with protein, fats and vegetables.

Low-carb diets also offer other benefits beyond weight loss. It helps in lowering blood sugar, blood pressure, triglycerides, increasing HDL (good cholesterol) and minimizing LDL (bad cholesterol).

In short, this method has been scientifically proven to help with weight loss more effectively and with more health benefits than cutting calories or low-fat (eating less fat).

What are the effects of carbohydrates need to be cut to lose weight?

Low-carb diets lower blood insulin levels, a hormone that delivers glucose (from carbs) to your cells and has been linked with diabetes. One of the functions of insulin itself is fat storage. Many experts believe that this is a low-carb diet that can aid in weight loss and related problems.

In addition, insulin carefully stores sodium. This is why a high-carb diet can cause the body to store water. When you cut carbs, lower insulin and caution starts with the body. Therefore, we will lose weight in the first few days of low-carb.

A study was done to compare low-carb and low-fat modes using a DEXA scanner that measures body composition. The results showed that people on the low-carb diet lost a significant amount and gained muscle mass at the same time.

Studies have also shown that low-carb diets are particularly effective at reducing belly fat and visceral fat, which is extremely dangerous and is closely linked to many diseases.

When you are just getting started with low-carb, this diet will provide a number of side effects, including a variety of symptoms: drowsiness, fatigue, hunger, problems sleep, depression tolerance, gastrointestinal discomfort and ability training. That is when the body enters the appropriate phase with a new diet, when the body consumes fat (instead of carbs) to consume energy. This status call is “low-carb” and should go away within a few days.

After this episode is over, many people assume that they have more energy than before, no longer tired at the end of the day – a testament to the low-carb diet.

Good carbs – bad carbs

Following a low-carb diet is not only for weight loss, but also for improving your health. Therefore, you should consume unprocessed and healthy carb sources when following this weight loss diet. Never believe in such things as “low-carb snacks”.

If you want to improve your health, choose unprocessed foods like: meat, fish, eggs, vegetables, nuts, avocados, healthy fats, and whole milk products. Minimize processed foods, canned foods.

Choose carbohydrate sources that contain fiber. If you want a moderate amount of carbs, choose unrefined starches such as potatoes, sweet potatoes, oats, and brown rice. You should avoid using refined and seasoned wheat.

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How do you know the amount of carbohydrates need to be cut to lose weight each day?

There is no clear definition to determine how much carbs are for an individual. The amount of carbohydrates needed by an individual depends on age, gender, body composition, activity level, personal preferences, eating patterns and metabolism in the body.

People who exercise, exercise and have a lot of muscle mass can absorb more carbs, but gain weight harder than people who are sedentary. This applies especially to athletes or those exercising high intensity subjects such as weight lifting or sprinting.

Your body’s metabolism is also a very important factor. When a person has metabolic syndrome, is obese or has type 2 diabetes, the rules above change. People in this situation are not able to absorb the same amount of carbs as healthy people do.

The amount of carbohydrate you absorb per day

If you remove unhealthy sources of carbs such as starches, sugars … from your diet, weight loss will become easier. However, to enjoy the benefits of a low-carb diet, you also need to limit other carb sources. Here are 3 levels for your body and carbohydrates need to be cut to lose weight.

Level 1: 100-150g of carbs per day

This carbohydrate level is suitable for lean, active people or simply trying to stay healthy and maintain weight.

You can lose weight by taking carbs at this level, but you need to count the calories in food and control portion sizes.

Types of carbohydrates you can eat:

  • All types of vegetables.
  • A few pieces of fruit per day.
  • Good starches such as potatoes, sweet potatoes and grains … in moderation

carbohydrates-need-to-be-cut-to-lose-weight

Level 2: 50-100g of carbs per day

This is ideal if you want to easily lose weight while still having a bit of carbs in your daily diet. If you are carbohydrate sensitive, this is also ideal for weight maintenance.

Types of carbohydrates you can eat:

  • Lots of vegetables.
  • 2-3 pieces of fruit per day.
  • The lowest amount of starch.

Level 3: 20-50g carbs per day

This is the extent to which the metabolic benefits really begin to take effect, perfect for people who need fast weight loss or metabolic disorders, obesity or diabetes.

Cutting carbohydrates to less than 50g per day will cause your body to go into a metabolic state called ketosis (like when you were on a keto diet). When this state is established, the body loses its cravings, losing weight due to fat being burned instead of glucose for energy needs.

Types of carbohydrates you can eat:

  • Lots of vegetables.
  • Only eat strawberries and avoid other fruits.
  • Eat carbs from foods such as avocado, walnuts, almonds, chia seeds, flax seeds …

Please note that carbohydrates need to be cut to lose weight, ie to reduce the amount of carbs in the diet, not to eliminate the carbs completely. Cutting back on carbohydrates in absolute terms can lead to eliminating fiber-rich foods like whole grains, beans and large amounts of fruits and vegetables. This will cause a multitude of undesirable effects on the body.



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