Your digestive system converts carbs into glucose aka, sugar , which your body then uses for energy for your cells, tissues, and organs. Carbs are also split into two different categories: simple and complex carbohydrates.
Simple carbs include dairy, fruits, and vegetables; while complex carbs include whole grains, starchy vegetables, and legumes. Your body tends to digest simple carbs more quickly, while complex carbs provide a longer-lasting source of energy. But you do need both types of carbs for a balanced diet, BTW. Dietary guidelines recommend you get between 45 to 65 percent of your daily calories from carbohydrates , Brissette says.
With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says Liz Blom , RD, a Minnesota-based nutrition and wellness coach.
In general, you want to get 45 to 65 percent of your daily calories from carbohydrates. She suggests getting about 45 percent of your daily calories from carbs if you're trying to lose weight, and using a tool like MyFitnessPal to track your intake.
Conversely, if you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds.
According to Danielle Schaub, RD, culinary and nutrition manager for Territory Foods , you might want to aim for the lower end of the carb range if you:. On the other hand, says Schaub, you might want to aim for the higher end of the carb range if you:. The key to maintaining your carb control is to load up on wholesome varieties of carbohydrates, like whole grains, fruits, vegetables, legumes, and even dairy products, and keep your portions in check , says Blom.
Carbohydrates are rich in B vitamins, iron, and fiber, to name a few. It can also result in excess intake of other less healthy nutrients such as saturated fat found in fatty meats. You may also be getting too few carbs relative to your activity levels, leaving you depleted of energy and not able to keep up with your fitness goals. Follow these simple steps to track your intake:. You can find the carbohydrate grams on the Nutrition Facts labels on packaged foods.
You'll find calorie information there, but be sure to double-check the serving size and number of servings per package. It's a large database that's regularly updated. Keep a food diary to track your information.
You can use a journal or a free online food tracker and calorie counter. Also consider keeping track of your mood, sleep patterns, and activity levels. Down the road, you may be able to make some associations between food choices and their effect on your daily mood and activity levels. Carbohydrates include complex carbohydrates, like starches, and simple sugars such as white sugar, high fructose corn syrup, and honey.
Healthy complex carbohydrates include foods such as starchy vegetables, legumes, and whole grains. Compared to refined grains like white bread and pasta, which are simple carbohydrates, whole grains are far more nutrient-dense. However, simple carbs like fruit and dairy are nutritious and are considered part of a healthy, balanced diet.
The standard tip is to "make half of your grains whole. If you are eating six servings of grains a day, aim to make at least half of those servings whole grain foods. Refined grains such as white rice , pasta, and bagels contain less fiber than whole grains and should be consumed less often. You'll also want to include fruits and vegetables in your carbohydrate intake. The only time you may be eating more refined grains during your fitness journey is before and after heavy workouts.
Before workouts to prevent indigestion and after workouts because your stomach may be too sensitive to a high fiber intake. As long as you eat at least five servings of fruits and vegetables , you'll add a substantial amount of fiber to your diet.
Of course, you need protein and fat as well, just not as much. Balance your carbohydrate choices with protein sources, such as lean red meat, poultry, eggs, or fish, and some healthy fats such as olive oil, avocado, or nuts and seeds. Besides the nutrition benefits these can bring, protein combined with high-fiber carbs helps promote satiety to keep you feeling full between meals.
Aim to eat sugary foods less often. Foods made with added sugars like table sugar, honey, corn syrup or maple syrup often lack vitamins, minerals, and filling fiber.
They can leave you feeling lethargic and hungry for more sugar a short time after eating. Working out your own level, based on your calorie intake, is a more personalized approach. The source of your calories and carbohydrates is important to your overall health. The Dietary Guidelines' calorie recommendations are based on the quantity of healthy foods you need to eat for optimal nutrition.
The lower the number of calories you consume, the less leeway you'll have for foods that aren't high in nutrition. It's sad but true, a man eating 3, calories each day can afford more treats than a woman eating 1, calories.
That's why each one has to count: Your calories and carbs should come mostly from nutrient-rich foods including a variety of fresh vegetables, lean proteins, whole grains and healthy fats. Avoid added sugars, trans fats, and highly-processed foods.
Fred Decker is a trained chef, former restaurateur and prolific freelance writer. Low-carb diets have been popular for decades, and many different methods exist. Here are the 8 most popular ways to do a low-carb diet. Not all carbs are created equal. Carbs from whole, fiber-rich foods are generally healthy, while added sugars and refined carbs are extremely…. Low carb diets can cause times as much weight loss as low fat diets.
However, the mechanism behind this effect is still debated among scientists. Refined or simple carbs are low in fiber, vitamins and minerals. They are also linked to weight gain and many serious diseases. Getting good quality sleep is an important part of weight loss. Here are a few ways sleep can help you lose weight. Health Conditions Discover Plan Connect. Why eat fewer carbs? What is a low carb diet?
How many carbs to eat Types of carbs Burning fat Bottom line Low carbohydrate diets can be very effective for weight loss, according to research. This article reviews how many carbs you should eat per day to lose weight. Share on Pinterest. Why would you want to eat fewer carbs? What counts as a low carb diet? How to decide your daily carb intake. Types of carbs and what to focus on. Low carb diets help you burn fat.
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