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How many carbs daily on a low carb diet?

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HOW MANY CARBS DAILY ON A LOW CARB DIET

So, how many carbs daily on a low carb diet?

Well, the usual number of carbohydrates for a low carb diet ranges from 20 to 50 grams daily. However, the answer for individuals varies according to how difficult he or she finds it to lose weight and how insulin resistant they are. Many people have a degree of insulin resistance, often without being aware of it. In which case they will gain weight very easily and find it very hard to lose weight despite their best efforts.

If the above sounds like you, then start at the low end of the carbs per day range. Experiment and discover what amount works well for you as an individual. Sometimes the carb allowance can be as high as 70 grams of carbohydrate per day. However, 70 grams is very generous for a low carb diet and usually only for those who are engaging in regular weight training and intense cardio exercise.

Get your carbohydrates from natural sources such as non-starchy leafy green vegetables, and broccoli, and low carb fruits such as berries. Unlike protein and fat, there is no minimum daily requirement of carbohydrates in order to flourish physically, or to sustain life, but they do have many beneficial phytochemicals and fiber, so eating some is fine (as long as they are unprocessed) and within your daily carbohydrates allowance.

Apart from an occasional treat, strictly avoid refined processed carbohydrates. Over-consumption of refined processed carbohydrates is a major cause of weight gain, obesity, heart disease, insulin resistance, borderline or type 2 diabetes, high blood pressure, and many other diet related conditions and diseases. For a list of these foods, use the page link, given at the bottom of this answer.

Replace refined processed carbohydrates with specific fat burning proteins foods and make good use of the fat burning thermic effect of these foods. If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list of fat burning proteins and more detailed information about the thermic effect of these foods.

It can also help to understand your own body type. An ectomorph (thin person) can eat more carbs than an endomorph (fatter person) who can only consume very few carbs without gaining weight. A mesomorph can consume an amount in between the two. In addition, time your carbs: Consume carbs before workouts or periods of activity. However, consume less carbs during the evening.

Why?

Well, as we know, carbohydrates are a source of energy. If we consume carbs and then sleep, the body cannot adequately use up the energy consumed. Therefore, consume your carbs before high physical activity hours and keep intake very low, or nil, during low activity hours or nighttime.

Many people who have not had success on a low calorie diet find that a low carb diet works best for them. This reason for this is not only insulin resistance but also many people are addicted to refined processed carbohydrates, often without being aware of it (and admittedly they are deliciously addictive). Two recent excellent books on this subject that show you how to deal with it step-by-step, using low carbohydrate foods, and specific fat burning proteins, are Compulsive Overeating Help, and the Belly Fat Blast.


HOW MANY CARBS DAILY ON A LOW CARB DIET, SUMMARY


For the lists, charts, plans, and further information use the page links given below.



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Video: Refined processed carbs are addictive

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