How many grams of carbs are recommended per day?

HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY

It depends on whether you want to aim for optimum health, in addition to whether you want to

  • lose weight
  • maintain weight
  • or gain weight.

Therefore, the question overall is answered using sub headings -- one is for weight loss, one is for weight maintenance or weight gain, and one is for optimum health for all groups.

HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY FOR THOSE WHO WANT TO LOSE WEIGHT

For weight loss 20-60 grams of carbohydrate are recommended per day, depending on your level of activity. However, 60 grams would be rather too much for those who might be insulin resistance and, by that, have great difficulty losing weight, gain weight very easily, or have a history of repeated dieting. Many overweight people have a degree of insulin resistance (often without being aware if it). If this sounds like you, use the lowest level of the carbohydrate range. At the bottom of this answer, you will find a page link leading to a list of low carbohydrate foods, and a choice of free low carbohydrate diets, plus page links to free Fruit and Vegetable Carbohydrate Charts to use as daily guides for weight loss.

Also, avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of refined processed carbohydrate is a major cause of weight gain, obesity, heart disease and many other diet related diseases. (You can read more about this, further down this page, in the section that is for all groups). At the bottom of this answer there is also a page link leading to a full list of refined processed carbohydrates.

In addition, replace refined processed carbohydrate with more of the so called 'fat burning foods and take full advantage of the fat burning thermic effect of these nutritious foods. Again, at the bottom of this answer, you will find a page link leading to a list of fat burning foods and more in depth information about the thermic effect of food.

HOW MANY GRAMS OF CARBS ARE RECOMMENDED PER DAY FOR THOSE WHO WANT TO MAINTAIN WEIGHT OR GAIN WEIGHT

If you are not trying to lose weight, 180-230 grams are sometimes recommended. Please note, however, that unlike protein or fat there is no minimum daily requirement of carbohydrate for good health or to sustain life. For free Fruit and Vegetable Carbohydrate Charts to use as daily guides for weight maintenance, or weight gain, and for a free list of the foods to avoid or strictly limit for optimum health, use page links at the bottom of this answer.

CRUCIAL HEALTH ADVICE FOR ALL GROUPS

Irrespective of how many grams of carbs are recommended per day for you as an individual, for optimum health you need to avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of these particular carbohydrates is a major cause of many diet related diseases and conditions. The diseases, often referred to as diseases of Western civilization, such as insulin resistance, high blood pressure, type 2 diabetes, heart disease, weight gain, obesity, and many other diet related diseases and conditions, became pervasive in the twentieth century primarily because of our high consumption of refined processed carbohydrates. At the bottom of this answer, you will find a page link leading to a full list of these foods.

SUMMARY: FOR ALL GROUPS

Now that you know how many grams of carbs are recommended per day for you, lets summarize the advice given. For health, weight loss, weight maintenance, or weight gain, strictly limit refined processed carbohydrates. As stated earlier, over-consumption of these foods is a major cause of many diet related diseases and conditions.

In addition to counting carbohydrates, if you are able bodied and want to aim further for optimum health, add weight/strength training exercises to your health regime. Male or female, beginner or more advanced, you are never too old to benefit from exercise.

Exercise is like the Fountain of Youth!

At the bottom of this answer, you will find a page link leading to free weight/strength training exercises suitable for beginners onwards. In addition, to the many benefits of weight/strength training, more muscle will enable you to eat more food without gaining weight. This is because muscle is your Metabolic Furnace that burns body fat twenty-four hours a day and not just when you are exercising. (Don't worry you do not have to build huge muscles to benefit from weight/strength training


F
or the free lists, charts and plans related to how many carbs per day for weight loss, weight maintenance, weight gain, and optimum health, use the links listed below.


  1. Refined Processed Carbohydrates (to avoid or strictly limit apart from an occasional treat)
  2. List of the Nutritious Fat Burning Foods (to replace refined processed carbohydrates)
  3. Carbohydrate in Fruits Chart (a daily guide, for weight loss, maintenance, or weight gain)
  4. Carbohydrate in Vegetables Chart (a daily guide for weight loss, maintenance, or weight gain)
  5. How to use Low Carb Foods, and a choice of free Low Carb Diets
  6. Weight/Strength Training Exercises for Optimum Health, weight loss, weight maintenance, or weight gain
  7. Weight Loss, or Weight Gain (suitable for beginners or upwards)



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