A low carb diet focuses on reducing weight. However, how much carbs should you reduce from your diet is the main question here. Well there is no one word answer to this. The amount of carbs you need depends upon your dietary needs and how quickly you wish to lose the weight. A low carb diet is one where you reduce your carbohydrate intake which includes sugars and starches (pasta, bread etc.) and focuses on foods that are high in proteins and fats. This diet not only helps regulate weight but offers many other benefits too such as promoting good cholesterol, suppressing hunger, preventing type II diabetes etc. Let’s get to know how many carbs are there in a low carb diet:
Carbs In A Low Carb Diet
There are many versions when it comes to a low carb diet. A low carb diet doesn’t fix the amount of carbs a person should take, it varies. For instance, the Atkins diet asks to reduce carbs to 25 grams in the 1st phase and increase it gradually to 100 grams in the 4th stage.
Then in 2008, The American Diabetes Association defined a low carb diet as one that has less than 130 grams of carbs per day. The most recent researches say that a low carb diet should contain 20 grams to 150 grams of carbs. This range has been broken down into three segments, namely, ketogenic low carb, moderate and liberal. Currently, low carb diets are defined by these three ranges.
3 Types Of Low Carb Diet:
Ketogenic Low Carb (For People Who Want To Lose Weight Rapidly):
This low carb diet involves reducing carb intake to 20 grams in a day. This kind of diet is ideal for people who are overweight and are looking to shed body fat quickly. Moreover, it is also the best diet for people with diabetes.
The reason that this low carb diet is ideal for quick weight loss is because when you eat carbs less than 20 grams, your body enters ketosis. In ketosis the fat in your body is burned instead of glucose to get energy. This makes your weight drop much faster. Plus, this also helps control glucose levels in the body.
Carbs To Eat:
- Lots of low carb veggies.
- A few berries covered in whipped cream.
- Nuts, seeds and avocados.
- Moderate Low Carb: In this type of low carb diet, the dieter keeps the carb intake between 50 to 100 grams in a day.
This diet is for those who want to reduce weight but also have a moderate amount of carbs in the diet. This range also helps to keep your weight well maintained.
Carbs To Eat:
- Three fruits in a day.
- Lots of vegetables.
- Very little amount of starchy carbohydrates.
- Liberal Low Carb Diet: People who are physically active, healthy and are looking to keep their weight well maintained should go for this carb range. (100 grams to 150 grams). The weight loss you’ll experience in this low carb diet will be slower compared to the other two.
Carbs To Eat:
- Every kind of vegetable.
- Plenty of fruits per day.
- Starches such as sweet potatoes and potatoes
- Grains like rice and oatmeal.
How To Figure Out The Amount Of Carbs You Need On A Low Carb Diet?
It is of utmost significance to determine the amount of carbs you need to include in your diet. To do so, your best bet is to get in touch with a nutrition expert. Doing so will help you a lot as the expert will guide you about the ideal amount of carbs you should go for based on your goal and body requirements.
There are factors that will decide how many carbs should you have in your diet. These factors include:
Factors That Decide The Type Of Low Carb Diet You Should Opt For:
The normal amount of carb intake of a person should be between 200 grams to 300 grams (normal diet). In case of a low carb diet, this intake is to reduce to half or even lower in some cases. The right amount of carbs to intake depends upon several factors such as gender, age, body type, activity levels, body tolerance and most importantly your metabolic health.
Different age groups are never prescribed the same amount of carbs. People who are physically active and have a greater tolerance level of carbs can go for liberal low carb diet (100 grams to 150 grams of carbs). On the other hand, people who are carb sensitive should go for moderate. For older people, ketogenic low carb diet is said to be the best.
Remember that the dietary guidelines of calorie intake of men and women vary ( women=2000 calorie/day, men=2500 calorie/day). Your nutrition expert will tell you the right amount of carb you should take.
Other than that, how much carb intake your body can withstand also plays a vital role in determining the type of low carb diet you should follow. In some cases, the trial and error method is applied to find the right amount of carbs one should intake.
Benefits Of A Low Carb Diet
All low carb diets emphasize on reducing weight by limiting carbs and sugars and encouraging proteins and fats. Following a low carb diet will keep your blood sugar levels stable and will help you stay full for longer as it suppresses hunger. The risk of heart diseases is also reduced because low carb diets promote good cholesterol. Type II diabetes can be prevented in people who follow a low carb diet for a longer period of time.
All in all, a low diet contains carbs ranging from 20 grams to 150 grams. Make sure that you give a nutrition expert a visit before turning to any kind of a low carb diet.