Unfortunately, much of the information available to us about how many carbs per day to lose weight is really inaccurate for the average (and even not so average) reader. The Dietary Guidelines for Americans suggests that about half of your daily calories come from carbohydrates.
I’m not one of those “no carb” guys but I think this is a bit absurd for the majority of adults. Sure, if you are a very active person, play sports or are young and growing, you could use this amount of carbohydrates, but the majority of us don’t burn that much energy throughout the day. When it comes to weight loss, how many carbs per day to lose weight depends on more than just your days’ activities.
Yes, tracking the amount of carbs you eat on a daily basis is important, but choosing foods with the right kind of carbs is even more important.
When it comes to carbohydrates, I try to take in whole grains, nuts, seeds fruits & vegetables. Surely, one gram of a carbohydrate from an apple is going to be much better for me than one gram of a carbohydrate from a french fry or candy bar — not that I never indulge.
How Many Carbs Per Day To Lose Weight?
The Wrong Answer: As mentioned above, the USDA and other nutritional authorities suggest 150-300 grams of carbs per day (half of your daily calories coming from carbs) as outlined by this formula:
1 gram of carbohydrates = 4 calories
That means that if your diet consists of 2,000 calories that you should take in 250 grams of carbs per day. This seems crazy. This is why Americans (on average) are gaining weight every year — because they are told incorrect figures in regards to just how many carbs per day to lose weight.
In case you are wondering how a carb stacks up to a gram of fat or of protein:
1 gram of protein = 4 calories
1 gram of fat = 9 calories
A Better Answer: 50-100 grams per day for weight loss and 100-150 to maintain weight.
Honestly, following the recommendation from the USDA on how many carbs to eat everyday would probably result in weight gain and at the least in not losing weight — assuming you were eating the right amounts of other foods.
By sticking with 50-100 grams of carbs a day, you can still lose weight and do so in a much more healthy and reasonable fashion. Most of these carbs should come from fruits and vegetables, but some whole grains are good for you while a beer or glass of wine is just plain good for the soul.
If you want to take an aggressive approach you can limit yourself to less than 50 carbs a day for short periods of time but you really shouldn’t do this long term.
No Carb VS “Low” Carb Diets
As I said, I don’t really care for no carb diets. How can a diet be healthy if you are not allowed to eat certain vegetables and fruit? However, low carb diets are going to be much better for you than what the traditional food pyramid suggests.
There are many who say that you should try to eliminate all grains from your diet — even whole grains — but I’m not quite on board with that approach either. Really, you just have to find what works for you and stick with it.
Carbohydrates do play a role in losing weight, but thanks to some of the better diets out there like The Diet Solution, there is proof that the amount of carbs you eat is not as important as the type of carbs eat.
I was able to lose almost 20 (18) pounds in two months without counting how many carbs per day I ate to lose weight!
Yes, I was conscious of the types of carbs and the amount I ate but with a solid workout plan and a smart and healthy diet it was honestly relatively easy — by “easy” I don’t mean that it doesn’t take dedication and self-discipline.
In the end, if you can find a diet that creates a long term calorie deficit, doesn’t interfere with your lifestyle and is healthy and smart then you’ll find that losing weight isn’t as much about how many carbs per day to lose weight or counting the exact amount of calories you ate for the day, but it’s more about a calorie deficit long term and eating healthy foods.
Here’s a cool free video with some solid weight loss and eating advice. Make sure to watch the video all the way to the end.
I’ve been trying to avoid the bad carbs like refined sugar for a while now. In another couple weeks I’ll probably gradually re-introduce things on the weekends. If I can’t enjoy some food, what’s the point, right? Eat Stop Eat helps create a perfect balance. When I really want to get lean though, some carb cycling helps.