Why cut carbs

The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels. Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50— grams per day. This diet restricts your intake of carbohydrates — including sugars and starches like bread and pasta — and replaces them with protein , healthy fats, and vegetables.

In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective 4 , 5.

Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides. Low carb diets often cause more weight loss and improve health when compared to calorie-restricted, low fat diets that many people still recommend. People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary.

This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting. Metabolic health is also a very important factor. When people develop metabolic syndrome , obesity, or type 2 diabetes, their carb needs change. The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors. However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources.

There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss.

This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight. This range may be beneficial if you want to lose weight while keeping some carb sources in the diet. This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.

When eating less than 50 grams per day, the body will go into ketosis , supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically. Each individual is unique and what works for one person may not work for the next. If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication.

For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

For this reason, the diet should be based on whole, unprocessed foods and healthy carb sources. Choose carbohydrate sources that include fiber. If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice. Unrefined whole grain bread is also considered a complex carb, meaning it takes longer to digest and affects blood sugar gradually instead of all at once 5.

Without a lot of fiber, the sugar and carbs in the bread are processed quickly in the body, which can lead to blood sugar spikes. Over time, this can contribute to the development of type 2 diabetes 11 , Sticking with a moderate amount of whole grain bread, or lessening your daily intake of bread in general, can help you ingest fewer simple carbs that can spike blood sugar.

Whole grain breads contain nutrients and are considered complex carbs. Sticking to a moderate amount of whole grain bread can lessen your intake of simple carbs, which may cause blood sugar spikes. Unlike whole fruit, fruit juice contains little to no fiber and is usually high in fructose, a form of fruit sugar that is also considered a simple carb 5.

Although it provides some vitamins and minerals, fruit juice is very similar to sugar-sweetened beverages like soda in terms of sugar and carbs Whole fruit is usually just as sweet, and it contains fiber, which may help ease blood sugar spikes for people dealing with diabetes 5 , Even though it contains vitamins and minerals, fruit juice is often just as full of simple carbs as sugar-sweetened beverages like soda.

Carbs can add up quickly in snack foods such as chips, pretzels, and crackers. This is because these salty, savory snacks are usually low in protein and fiber, two macronutrients responsible for that full feeling. This means you may end up eating much more than you initially planned 16 , Incorporating more low carb snacks that have a good serving of protein and fiber can help you feel satisfied. There are also tons of low carb snack roundups around the web that can help spark your creativity 18 , 19 , Low carb snacks such as nuts and cheese can help you feel satisfied due to their higher protein and healthy fat content.

For instance, a cup of store-bought granola can have around 68 grams of carbs, and a cup of Raisin Bran cereal can have around 46 grams 21 , While they may also contain vitamins and fiber, breakfast cereals can be heavy on simple carbs due to added sugar.

Long-term consumption of foods containing added sugar can lead to blood sugar spikes in those already living with diabetes 23 , One egg contains less than 1 gram of carbs. Eggs are also a great source of high quality protein, which can help you feel fuller longer and possibly eat less throughout the rest of the day 16 , Other low carb breakfast ideas include low sugar yogurt, crustless quiche, nut butter on celery sticks or low carb bread, and a breakfast skillet with vegetables and potatoes.

Certain packaged breakfast foods can contain hidden simple carbs. Choosing eggs or other high protein, lower-carb foods for breakfast can help you feel full and satisfied for several hours. One tablespoon contains 17 grams of carbs, all from sugar Using sugar alternatives can help you keep your carb intake low without giving up sweetness altogether.

Eating out can be challenging during the initial stages of a low carb diet or after deciding to really downgrade your carb intake. These starches can add 30 or more grams of carbs to your meal, depending on the portion size, which is often large Keep an eye on portion sizes when ordering a meal from a restaurant could you take half the starch home?

Ordering extra vegetables to offset larger servings of potatoes, pasta, rice, or bread when eating out can save carbs.

Taking home half the carb portion of the meal can also help. White flour is often the base of many baked goods, including breads, muffins, and cookies, and is used to coat most fried foods. White flour is considered a refined grain, which means many of the nutrients and fiber have been processed out.

Less fiber means it digests quickly and may lead to insulin spikes in people who have type 2 diabetes. You may also end up feeling less satisfied after eating something made with refined flour You might also consider subbing coconut or almond flour for white flour, as these alternative options tend to be lower in carbs.

However, these flours have a higher fat content than white or whole grain flour 33 , Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again.

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