One of the simplest and best ways to slim down is to reduce the quantity of carbohydrates in your diet plan. It has the tendency to lessen your appetite and may lead to instant weight loss, without requiring you to do portion control or calorie counting all the time.
This only means that one can eat, feel pleased, and still lose some weight.
For the past couple of years, health experts have suggested that people should eat a low-fat diet to restrict calorie intake. The dilemma is that this does not actually work. Even when someone can carry out this practice, he or she cannot get very positive results with weight management.
Another option that has existed for a long time is the low-carbs diet. This limits carbs consumption like starches and sugars. These are replaceable with fat and protein. Many research papers have proved that low-carbs diets make you consume fewer calories and help you lose weight without so much effort. This is for as long as to keep the carbohydrates down.
Additionally, these diets have several health benefits aside from weight loss. They are believed to lower blood pressure, triglycerides, and blood sugar. Low-carbs diets raise HDL or the good cholesterol and improve the levels of bad cholesterol.
There are many studies showing low-carbs diets are more effective than the low-fat diets. Until today, there is no apparent characterization of what precisely makes up a low-carbss diet as well as what the term “low” really means.
A person’s maximum carbs consumption depends on body composition, personal preference, age, gender, food culture, activity levels, and present metabolic health. Those who have active lifestyles and have more muscle mass can endure more carbs than those who are inactive. This specifically pertains to those who perform lots of high-intensity workout like sprinting and weightlifting.
One of the most important factors here is the metabolic health. When someone is affected by the metabolic syndrome, he or she will probably become overweight or obese. Likely, that person has a very high chance of developing type 2 diabetes. Those who have metabolic syndrome lack the ability to tolerate the equal amount of carbs as those healthy ones. A number of scientists call this problem as “carbohydrate intolerance.”
In fact, there is no easy answer to how much carbs a person must eat in order to lose weight. One thing is very clear though, the amount of carbohydrates you need to lose fat is different from your best friend, colleagues, and partner.
It is possible that two people have the same body compositions as well as levels of physical activities, but because of their individual metabolic profiles, one can eat twice the amount of the other person and still lose weight. This is natural, but a real frustration for many people. One way to identify the right quantity of carbohydrates you must eat to lose fat is to experiment. This way you can discover what will work best for you. Yet, there are still rules to follow. These will serve as your guide so you can at least figure it out.
The Amount of Carbohydrates You Need to Stay Alive?
According to some experts, in terms of physiological level, it’s zero. The human body can produce glucose from other substances. Even if the favorite fuel of the brain is glucose, it can utilize ketones instead. These are the by-products of fat breakdown manufactured in very low levels of insulin.
On the other hand, from a realistic point of view, zero carbs nutrition plans are not ideal for most people. If you plan to have this diet, there is a myriad of articles and books talking about them. But some scientists are hesitant and have some reservations about a ketogenic diet.
Should You Watch Your Carbs or Calories?
Carbohydrates affect the hormonal response of the body and are normally the cause of weight gain. Some debate that if the levels of insulin are maintained low, then fat storage is improbable in spite of the quantity of calories consumed. Other experts speculate that a “calorie is a calorie” and the laws of thermodynamics say that if a person consumes more calories than he can burn, he will experience weight gain. If he eats a lesser amount of calories than he can burn, he is likely to lose weight.
There is some truth to those statements and they are not essentially mutually exclusive. To some extent, fat loss can be different from weight loss. There is a chance that you gain fat and lose muscle tissue while eating fewer calories than your body can burn. In addition, it is also possible (but could rarely happen) to lose fat and gain muscle while eating more calories.
But, whatever works for you, works for you, after all, everybody is unique. If you can lose weight by eating more protein and fat without needing to count your calories, then pursue that pathway.
However, most humans will learn that calories should be controlled to lose fat. Generally, those who follow low carb diets credit the lack of carbs for their weight loss when the truth is the total calorie reduction is responsible for it. They would likely lose the similar amount of fats with a modest carb and fat restriction.
In general, people feel better having some carbohydrates in their meals. When you do high intensity, your body uses stored sugar as fuel. This means that carbs can help you perform exercise better.
What Carbs Can You Eat?
There are carbs sources that are better at addressing hunger than others. Many fruits and vegetables have very high fiber and water contents, which contribute to feeling full without adding a lot of calories in your diet. Other types of foods, particularly processed carbohydrates such as pasta, cereal pack, white bread and sugary candies will make you feel hungry as soon as you stop eating them. You can do some experiments to determine how your body responds to different kinds of carbs.
How Much Carb You Must Eat To Lose Weight?
If you are suffering from metabolic syndrome, diabetes, or insulin resistance, you are expected to feel better if you eat a more moderate amount of carbs, higher protein, and healthy fat diet. It is would be easier for you to stick with this plan in the long run. One solution is to use garcinia cambogia for weight loss.
Alternatively use turmeric curcumin to reduce inflammation and improve your overall health. It is one of the main uses of turmeric in the West, but also in India and China: using turmeric to relieve pain related to inflammatory diseases (often rheumatism and other arthritis, but also lumbago or tendonitis), that either chronic or acute inflammation.
It is effective in relieving inflammation that affects most of the organs and tissues of the human body: digestive system, nervous system, skin, joints, muscles, tendons, etc. Whether auto-inflammatory, systemic and localized autoimmune diseases, or inflammatory conditions of undetermined origin, regular consumption of turmeric helps relieve symptoms and associated pain, by inhibiting an enzyme responsible for the synthesis of prostaglandins inflammatory.
Studies have shown that curcumin has an anti-inflammatory effect similar to NSAIDs (non-steroidal anti-inflammatory drugs) and cortisone, acting on pain, the mediators of inflammation and on morning joint stiffness, all without effects. unwanted side effects like irritation of the digestive tract.
1,200 mg of curcumin per day is as effective as phenylbutazone, a treatment for rheumatoid arthritis. 2 g of turmeric per day for 6 weeks have effects comparable to 800 mg of ibuprofen per day. The long-term benefits of consuming turmeric are:
- reduction in the frequency of arthritis attacks
- reduction in pain intensity
- slowing the onset of inflammation and destruction of the joint
But, if you feel good eating more carbs and still losing body fat, then do so. There are some rules pertaining to how much carbs a person must eat to lose body fat, but there are people who need to limit their carbs in order to achieve something. Also, the amount of fat and protein in your daily meals influences the amount of carbs you consume.
For those who have a sedentary lifestyle with insulin resistance, 50 to 150 grams of carbs daily is the right amount. People who are looking forward to losing fat and are performing high-intensity exercise need 1 to 3 grams for every pound of their body weight. This should go along with 30 to 40 grams of healthy fat and 1 to 2 grams of protein per pound of body weight per day.
It is recommended you follow the diet plan for sedentary people at the beginning and track your food intake. If you are not losing weight appropriately, like 1 to 2 pounds weekly, then start lowering the amount of your carbs consumption until it does. You can adjust your carbs intake accordingly if you feel sluggish or thinks it’s too much for you.
The most important thing is to use your common sense. It will help a lot if you work with someone who has the authority and knows what he is talking about. Finally, always listen to your body.