How Many Carbs Do You Need to Lose Weight?


Quick Answer

To lose weight, eat 150 grams of carbohydrates or less per day. A person who is not physically active but still wants to lose weight quickly should reduce the number of carbohydrates to 50 to 100 grams per day. For people who want to lose weight fast or are obese or diabetic, doctors recommend eating 20 to 50 grams per day.

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Full Answer

When attempting to lose weight, the primary source of carbohydrates should be vegetables, followed by fruits then whole grains and healthy starches. On the more restrictive diets, starches should be eliminated first. When consuming no more than 20 to 50 grams per day, the majority of carbs should come from avocados, nuts, seeds or vegetables.

Although it may be tempting, do not substitute breads and pastas with low-carbohydrate versions. Instead, eat as healthy a diet as possible, focusing on natural and unprocessed foods.

Low carbohydrate diets are popular because they tend to reduce appetite and lead to an overall reduction in calorie consumption. They are also known to reduce insulin levels, which affects fat storage and causes the kidneys to shed excess water. Low carbohydrate diets are effective at targeting visceral or belly fat, which has been linked to heart disease and type 2 diabetes.

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