When you follow different fitness forums and blogs, you ‘re most likely to get different sorts of conflicting information, which might be a bit confusing! There is a popular belief that eliminating carbs from your diet can trigger the weight loss process. But your body needs a certain amount of energy to perform the daily activity and it usually comes from the carbs we eat. Therefore, rather than going for an anti-carb diet most of the experts suggest an intake of healthy carbs as they can promote usage of body fats as fuel.
What are Net Carbs?
If you follow Atkins Diet, you will certainly have a habit of counting grams of Net Carbs. Net carbs represent to the total amount of carbohydrate intake minus the fiber and sugar content. The net carb reflects the total amount or grams of carbohydrates that can actually impact your blood sugar level. Thus, experts recommend intake of good carbs during the dieting process as they are energy-producing foods for your body. Foods low in net carbs include green leafy vegetables and fruits, as they do not impose any harsh impact on the blood sugar level and seldom interfere in the weight loss process.
The formula to calculate Net Carbs:
You can easily calculate the net carbs in grams by looking at the nutrition label of your food supplies:
Net carbs (In grams) =Total Carb (In grams)-Dietary fiber-Sugar alcohol
Food supplies that do not have a nutrition label, the net carb can be calculated using the formula below:
Net carbs (In grams) = Total carbohydrate- Dietary fiber
For instance, a medium-sized avocado contains almost 17.1 grams of carbohydrate and 13.5 grams of fiber,
Net carbs= 17.1 grams of total carbs – 13.5 grams of fiber
Net carbs= 3.6 grams
Pros and Cons of calculating Net carbs:
- Calculating net carbs increase your food options, and you can include certain good carbs like berries and seeds in your diet.
- Intake of fiber-rich foods satisfies your appetite and also limits your calorie consumption.
- Calculating Net carbs is not always 100% accurate, as the nutritional content may vary.
- Overconsumption of low-carb protein bars may stall your weight loss process and trigger certain other health problems.
How many carbs to intake daily to lose weight?
It is crucial to understand that the total calories you need to consume in order to lose weight should affect a number of carbs you eat. If you consume high-calorie foods your weight will increase unexpectedly. For such reasons, people following low-carb diet plan like Atkin diet are more often successful in losing weight. Eliminating carbs from the diet can be an effective way to get rid of unwanted body fats and toxins. If we reduce carbs, we also reduce out the total caloric intake and lose weight.
Before figuring out a number of carbs you need to intake daily, it is advisable to find how many total calories you should eat. A good starting point is to portion your calories so that you acquire 40% from carbs and 30% from both proteins and fats. A moderate carb diet works best for the majority of people. It will restrict your body from gaining excess weight due to carb and calorie intake, and it will help you take part in a strenuous exercising regime without passing out from lack of fuel.
If you have been struggling to calculate identifying the quantity of carbs that you want to lose what you should do is to calculate it using a calorie calculator. By simply entering the basic information like age, height, weight, and gender, the calculator shows a number of calories that you need to lose. Once you know the amount of calorie that you must reduce it will be easy for you to know a number of carbs per day to lose weight.
Most of the experts suggest that you are only allowed to consume carbs for only 20 net grams or even lesser per day. They advise intake of fluids so that it fills up your appetite and controls your food cravings. To keep track of on how many carbs do you consume per day it is important to read first the label of each box and canned goods that you are eating. You should also consider intake of dietary supplements that detoxify and cleanses your body. Eat just a portion of what you have on the table, perform the 15-minute exercise, and be aware of the healthy food to intake.
Facts about good carbs:
- Most complex forms of carbohydrates are a good source of energy. This is because these forms of carbs are unprocessed and still in their raw form.
- They also take a much longer period to be broken down and digested ensuring that people have more stable sugar and insulin levels and that they do not get hungry too quickly.
- A diet consisting of good carbs is effective at ensuring good health, a more balanced sugar and cholesterol level and boosting the immune system of the body.
- Most of the fruits and vegetables also provide a good source of carbohydrates and fiber.
Facts about Bad carbs:
- Bad carbs, on the other hands, are carbohydrate sources that are easily digested by the body producing unhealthy sugar spikes.
- They are empty” sources of calories and contribute very little to the overall nutritional need of the body.
- Moreover, bad carbs are easily digested, they provide the body with more sugar than it requires at the time causing it to overcompensate by producing more insulin for its digestion.
- Examples of bad carbs include most junk meals. Meals that have been made out of white flour should be avoided. These include cakes, bread, and cookies.
However, despite the importance of avoiding bad carbs, you will still need to pay attention to your diet and calories. The fact that your diet consists of good carbs does not mean that you will not gain weight if you overindulge. Good Carbs can also easily make you overweight if you eat more than you need to. You should, therefore, pay attention to your diet and eat the right meals in the right amounts.