How Many Carbs a Day to Lose Weight Fast?
Healthful Vitality | 03/10/2022 | How Many Carbs a Day to Lose Weight Fast?
Carbs are a highly accessible and excellent source of energy. Some carbs maybe even addictive, like sugar. Sugar, potatoes, rice, bread, various baked products, pasta are all examples of foods rich in carbs. Almost all cereals/grains mainly contain carbs. Even fruits are rich in carbs. Thus, the human body main uses carbs to fulfill its energy needs.
Food items generally contain complex carbs that are broken down into smaller molecules during digestion. Thus, the human body may absorb simpler carbs like glucose and fructose and utilize them to provide energy to various body cells.
Few body organs like the brain are highly dependent on carbs as a source of energy. The brain requires lots of glucose to work properly.
If carbs are so good, whey to avoid them?
Since carbs are so widely available, people have started overconsuming them. This means that the body has an excessive energy supply. This excessive energy supply may be harmful to the body, like it may cause glucotoxicity and insulin resistance.
However, the more significant issue for the body is where to store this access of energy. The liver can hold some carbs for short-term needs. However, ultimately, most of the excess energy would be converted to fats and stored in fatty tissues in the body. Adipose tissues serve as long-term stores of energy.
But, as the fatty tissues keep growing, they also start causing harm to the health. The human body starts struggling to maintain massive amounts of fatty tissues. Thus, increased inflammation, a more significant amount of circulating fatty acids cause damage to the cardiovascular system. This excessive accumulation of fatty tissues is now regarded as an illness called obesity.
How many carbs a day to lose weight fast?
Thus, to control obesity, prevent diabetes and other metabolic disorders, one of the ways is to reduce the intake of carbs. Since carbs are so readily available, reducing their intake may help considerably reduce total calorie intake.
For an average adult (70 kg) consuming 2000 calories a day, 45 to 65% of calories may come from carbs, which is around 1300 calories or 225 to 325 grams of carbs each day. As one can guess, obese individuals often consume more than 3500 calories and a whopping 500 gms or more of carbs each day.
Therefore, one needs to reduce the intake of carbs to lose weight fast drastically. Experts think that any diet with carbs less than 50 gms a day may be regarded as a low-carb diet. Thus, for obese individuals, it may mean making considerable efforts. It includes giving up most sugary foods, ultra-processed foods, consuming only small amounts of bread or potatoes.
This does not mean that one has to starve by reducing carbs intake. One can instead increase the intake of proteins. Additionally, one may continue eating fats in moderate amounts.
Cutting carbs work almost in all cases. It considerably improves metabolic health. However, it is vital not to give up too early. Generally, results would be pretty evident within the first month of a low-carb diet.
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