Consuming carbohydrates has a negative effect on your insulin and blood sugar levels. However, if you restrict carbohydrates in your diet, it can help reduce your sugar levels as well as insulin needs. It is a well-known fact that high sugar levels could lead to most chronic diseases, including cardiovascular disease, type-2 diabetes, cancer, and dementia.
Moreover, one of the most effective methods to lose weight is to exclude carbohydrates from your diet.
Benefits of a Low-Carb Diet:
Following a low-carb diet includes eliminating carbs such as sugars and starches (pasta, bread, etc.) from your diet and consuming healthy fats and protein instead. This type of diet helps reduce your desire for food and make you consume fewer calories, thus promoting weight loss.
Research has shown that low-carb diets play an important role in weight reduction. In addition, they also lower the levels of triglycerides and glucose in the blood. That’s not all, they can also promote a rapid weight loss and are less damaging compared to low-calorie diets.
A great number of studies have proven that low-carb weight management plans are much more useful compared to low-fat diets.
Here Is How Many Carbs You Should Eat on a Daily Basis to Promote Weight Loss:
20-50 grams daily
In case you are obese, suffer from diabetes, or simply want to get more slender fast, then you should eat 20-50 grams of carbs on a daily basis.
When you are consuming less than 50 grams of carbs daily for a certain period, your body will begin to utilize the stored fat to produce energy. This will stop your food cravings, thus helping you keep your body weight.
You can eat the following carbs:
- Some berries
- Low-carb vegetables
- Pay attention to carbohydrates you take with nuts, seeds, and avocados
50-100 grams daily
If you are carb sensitive, you should eat 50-100 grams of carbs daily.
This is also a good option in case you want to get fit with ease while you are also keeping a touch of carbohydrates in your diet plan.
You can eat the following carbs:
- All vegetables
- Only a little starchy carbs
- 2-3 fruits daily
100-150 grams daily
If you are naturally slim and active, and you want to keep your body weight and stay healthy, then you should eat 100-150 grams of carbohydrates on a daily basis.
You can eat the following carbs:
- A few pieces of fruit daily
- All vegetables
- Small amounts of healthy starches: grains like oats; sweet potatoes; and potatoes
Of course, you should determine what is best for you, since what is beneficial for one person couldn’t be for another.
Also, you should consult your physician prior to making any dietary change, particularly if you suffer from any condition.