HOW MANY CARBS SHOULD I EAT?

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HOW MANY CARBS SHOULD YOU EAT A DAYIt really depends on what you want to do: weight maintenance, weight loss or just for health reasons. There is no scientific paper that explains exactly how to match carbohydrate intake to individual needs, these guidelines are helpful.

100-150 GRAMS PER DAY
This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their weight.

It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:
All the vegetables you can imagine.
Several pieces of fruit per day.

Some amount (not a lot) of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.

50-100 GRAMS PER DAY
This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.

Carbs you can eat:
Plenty of vegetables.
Maybe 2-3 pieces of fruit per day.

Minimal amounts of starchy carbohydrates.

20-50 GRAMS PER DAY
This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.

When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:
Plenty of low-carb vegetables.
Some berries, maybe with whipped cream (yum).

Trace carbs from other foods like avocados, nuts and seeds.

 Be aware that a low-carb diet is NOT no-carb. There is room for plenty of low-carb vegetables. Personally I had never eaten as many veggies as when I first started on a low-carb diet.

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