Carbohydrates For Weight Loss: How Much Is Enough For You?
Yes, carbs can help you lose weight but only if you eat the right ones and in the right quantity.
Written by Kinkini Gupta|Updated : November 24, 2023 12:07 PM IST
Carbohydrates are a very important aspect of our diet. Do you often hear doctors saying that your must avoid them because it might spike up your blood sugar level or it could lead to obesity and gut health problems? This is because refined carbohydrates create problems for our health. There are many different types of carbohydrates, some of them are good while others are bad.
Research finding from the U.S. National Library of Medicine revealed that, carbs are the most important source of energy for the body and are essential macronutrients. If you are eating the right kind of carbs and in the right amount, there is no need to worry about your weight and in fact, it can actually help in weight loss too. So, how much of it should you be eating if you are planning to shed some kilos?
Carbohydrates And Its Categories
Carbs are also split into two different categories:
Simple carbs include dairy, fruits, and vegetables.
While complex carbs include whole grains, starchy vegetables, and legumes.
How Much Can You Eat For Weight Loss?
According to dietary guideline recommended by experts:
45 to 65 % of your energy and calories should come from carbohydrates.
Everybody's requirements are different because everybody has different body types and metabolic rate.
Carb consumption cannot be same for everyone. For some people, even 20 to 30 % carb consumption may cause weight gain while for people with very high metabolism it may not be an issue.
Thus, you need to find out your carb range and the amount that your body can easily digest without leading to weight gain.
Healthy carbohydrates contain a lot of vitamins and minerals that are essential for the body so, it is highly recommended to not go below 45 percent for most people.
With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says an experts from a Minnesota-based nutrition and wellness coach.
Who Should Aims For A Low Carb Diet?
There are health conditions which does not support a lot of carb consumption. It may exacerbate their symptoms:
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People who are suffering from diabetes or disorders concerning metabolism should eat carbs but stick to the low range. This is necessary to maintain blood sugar and insulin levels.
People who are overweight or obese and are unable to loose weight must decrease their carb consumption drastically. Switch to a protein and fibre diet instead.
Older people have slow metabolism and it ma be difficult for their body to break down carbs. They should also stick to less amount and other simple foods which are easily digestible.