Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight. Typically, this method helps to reduce appetite and causes "automatic" weight loss. Moreover, a competent control of the amount of carbohydrates eliminates the need to count calories in each portion of food eaten every day.
Why is it necessary to reduce the amount of carbohydrates?
In the past few decades, authorities in the field of dietetics have recommended limiting caloric intake and switching to a diet low in fat.
But the problem is that this diet does not really work. Even if people manage to adhere to it, they get not very noticeable results. A good alternative is to stick to a low carbohydrate diet for a long time. This diet limits the consumption of sugar and starch (bread, pasta, etc.), and replaces them with protein and fats.
The benefits of a low-carb diet are not only effective weight loss. Competent consumption of carbohydrates reduces blood sugar, blood pressure and cholesterol.
How many carbohydrates need to be consumed per day depends on the age, sex, physique, level of physical activity, food culture and the current state of digestion.
100-150 grams of carbohydrates a day
This is a fairly moderate intake of carbohydrates . This is enough for people with an average figure and active, for those who lead a healthy lifestyle just to maintain their tone.
Carbohydrates that you can eat in this case:
- all vegetables without restrictions;
- a few pieces of fruit a day;
- a little starchy foods (for example, potatoes, rice, oats).
50-100 grams of carbohydrates a day is necessary for weight loss without much effort. 20-50 grams of carbohydrates per day is an option for women who need to quickly lose weight, who is prone to bulimia or suffers from diabetes.
However, it should be remembered that a low-carbohydrate diet is not a call to stop taking carbohydrates altogether. The rejection of them creates an imbalance and disrupts the proper functioning of the organism.