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.
Sources & References:
https://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/
https://weightlosstips.co.in/weight-loss-diet/
