HOW MANY CARBS SHOULD YOU EAT PER DAY TO LOSE WEIGHT: GUIDELINES THAT WORK 90% OF THE TIME

Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight.

It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control.

This means that you can eat until fullness, feel satisfied and still lose weight.

WHY WOULD YOU WANT TO DO LOW-CARB?

For the past few decades, the health authorities have recommended that we eat a calorie restricted, low-fat diet.

The problem is that this diet doesn’t really work. Even when people manage to stick to it, they don’t see very good results (1, 2, 3).

An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat.

Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (4).

In studies where low-carb and low-fat diets are compared, the researchers need to actively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (5, 6).

Low-carb diets also have benefits that go way 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 (7, 8, 9, 10).

Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream. This is pretty much a scientific fact at this point (11, 12, 13).

Bottom Line: There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended all around the world.

HOW TO FIGURE OUT YOUR NEED FOR CARBOHYDRATES

There is no clear definition of exactly what constitutes a “low carb diet” and what is “low” for one person may not be “low” for the next.

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