Weight loss diet
If you simply eliminate the sources of less healthy carbohydrates from the diet, you are already well on your way to wellness. However, to enjoy all the metabolic benefits of a low carbohydrate diet, you will also need to restrict other sources. Even without specific scientific studies that explain exactly how to adjust carbohydrate intake to individual needs, these instructions can be very effective:
100-150 grams per day
This intake of carbohydrates can be considered as "moderate". It is very suitable for thin, active people, who only seek to maintain weight and good health. It is possible to lose weight by consuming this amount, but it may require counting calories and controlling portions. Carbohydrates that can be consumed: All vegetables imaginable and several servings of fruit a day. Something (not too much) of healthy starches like potatoes, sweet potatoes and cereals like rice and oats is also permissible.
50-100 grams per day
This range is ideal for effortless weight loss while allowing a little carbohydrate in the diet. It also works for people who are sensitive to carbohydrates. Carbohydrates that can be consumed: Many vegetables, maybe two to three servings of fruit a day and minimum amount of starch-rich carbohydrates.
20-50 grams a day
Here is where the metabolic benefits really start to make themselves felt. This is the perfect range for those who need to lose weight fast or those that have metabolic problems, obesity or diabetes. When less than grams of carbohydrates are consumed in a day, this usually kills the appetite and you automatically lose weight. Carbohydrates that can be consumed: Many vegetables low in carbohydrates, some berries, maybe with whipped cream, avocados, nuts, and seeds.
A low carbohydrate diet should never completely eliminate them. There is space for vegetables low in carbohydrates.
It is important to experiment. We are all unique individuals and what works for one person may not work for another. It is important to experiment and find what serves us best.
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