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Carbohydrates and Low-Carb Diets

Carbohydrates are vital part of a healthy diet. Carbohydrates do not cause weight gain unless they are eaten in excess. Low-carb diets are dietary programs which regulate carbohydrate intake to prevent weight gain.

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Health
Carbohydrates and Low-Carb Diets
Nutrition

How many grams of carbs are recommended per day?

This depends of what kind of life style you live and what your health and well being goals are. If your a top athlete or a person doing hard physical work then you’ll need to consume a lot more carbs then someone that sits behind a desk all day long. This is the reason why most people start to put on the KGs because they are consuming to many carbs that the body does not need so what the body says is well i now have access energy what i’ll do is turn it to fat and save it for a rainy day or a famine. Now in ancient times people did go for long periods of time without proper food so fat storage had a good purpose, nowadays will food readily available from your fridge and your corner store we don’t go long with out food. So again if we look at what your goal is, if your an athlete then 300 g + carbs are fine, if your just trying to consume a normal amount without putting on anymore weight anything from 50 g - 200 g per day would be ok, if your trying to lose weight you need to set your goal to < 50 g of carb ideally to below

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets
Cardio Exercise

Foods that increase metabolism?

A person’s metabolism is the rate at which their body burns calories for energy. The speed of metabolism depends on a variety of factors, including age, sex, body fat, muscle mass, activity level, and genetics.

While a person has no control over the genetic aspects of their metabolism, there are some ways to help speed up the rate at which the body processes calories.

How to boost metabolism naturally: follow these tips to lose weight faster

You CAN boost your metabolism naturally: check out these easy-to-follow

Despite what you might think, there are a number of easy ways how to boost metabolism naturally and we have some of these listed here. No need to reach for the medicine cabinet; thanks to these top tips, you can kick start your metabolism and compliment your dieting and weight loss efforts easily and without the use of drugs.

A slow metabolism can cause a lot of trouble over time but luckily, you don't have to put yourself through the horrors of intermittent fasting or the keto diet in order to boost metabolism – although both approaches have been researched thoroughly and proven to aid weight loss. If you want to lose weight fast, you should consider applying some of the tips below to your daily routine. they might help you lose belly fat sooner rather than later.

An improved rate of metabolism can help you keep weight off, and generally turn you into a healthier and leaner individual. As usual, there's no instant fix to be had here, but being fit and having a faster metabolism quickly become a virtuous

Track changes in your weight and BMI using the Fitbit Aria Air. All data is fed back to the Fitbit App where you can further analyse all your body metrics using easy-to-understand charts. The Fitbit Aria Air runs on three triple-A batteries and measures weight up to a 180 kilos (that's around 28 and a half stones).View Deal

1. Do HIIT/high-intensity workouts

Why should you try HIIT workouts? For one, it improves metabolism and burns calories long after you finished with your daily HIIT session, making you a fat-torching machine that's on 24/7. The best thing about HIIT workouts is that they can be done anywhere using any sort of equipment: you can do a full body HIIT workout in the park or even follow the ultimate HIIT workout that uses your bodyweight only (and a skipping rope).

You can also have a HIIT sessions on a treadmill, elliptical trainer or rowing machine but even if you haven't got the best home gym setup, you can do HIIT with cheap fitness equipment still available to buy online. Try to do HIIT workouts in the morning: research reveals what is the best time for exercising for weight lo reduce

It's worth considering getting a fitness tracker or running watch with heart rate monitoring built in. While not 110% accurate, this will help you understand how your body burns calories (and how many), and can provide motivation. This Versa 2 from Fitbit is also an attractive smartwatch with long battery life, which is not something we can say for all fitness

2. Include more protein in your diet

According to research cited by Healthline, "protein causes the largest rise in TEF (thermic effect of food). It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats." As Healthline explains, the "thermic effect of food caused by the extra calories required to digest, absorb and process the nutrients in your meal."

Since digesting protein takes more effort from your body, by eating more of it you will basically work out using your metabolic system (we might be exaggerating here). Protein is also essential for muscle repair and recovery, so if you are actively working out, it is recommended to take between 1.6-2 grams of protein per body kilogram per day.

You should source protein from a variety of food stuff like lean meat, nuts, green veg and eggs. Supplementing protein is also popular among athletes: protein powder shakes are probably the most convenient way to get your protein fix on the go but you can also have protein bars or jerky as well as post workout

3. Try NEAT

Like a lot of great ways to get fit, NEAT is perfectly straightforward in principle, but it does require some effort on your part. However the great thing about NEAT for many people is that it specifically does not involve going to the gym or setting aside time for exercise. Although of course, it can also be used as one component of a healthy lifestyle, alongside gym, running, cycling, watching Joe Wicks, etc.

4. Drink coffee, green tea and more water

Caffeine found in coffee and teas can boost metabolism significantly. Not everyone reacts to caffeine the same way and it is also recommended not to drink too many cups.

My recommended weight loss (3 week diet PDF) -> bit .ly/34o1Q6R (remove spaces)

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

Best foods for weight loss?

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Dieting and Weight Loss
Exercise
Carbohydrates and Low-Carb Diets

How can you get a flat and toned stomach within 6 weeks?

  • To get a flat stomach you may need to reduce fat all over your body. For some people (but not all, it depends on the cause) it is not possible to reduce fat in just one part.
  • Either way, you first need to eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are the major cause of insulin resistance and fat accumulating around the stomach or abdomen. Replace those foods with 'fat burning' foods. Make excellent use of the fat burning thermic effect of those foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates, and a list of fat burning foods with more information about the thermic effect of these foods, further down this page, listed under Related Questions.
  • Eat smaller meals, eat more smaller meals per day, don't starve yourself, eat more fresh vegetables and fruit, drink more fresh water, have far less sugars and empty calories, less soft drinks, cakes, cookies, etc.
  • Eliminate or limit refined processed carbohydrates and add cardio exercise to the dietary changes. Cardio Exercise is the best fat burning exercise. In addition, full body exercises. Get a training partner or a fitness trainer ( a very worthwhile investment - of the money you save on junk food for example). Reduce stress, Get enough sleep.
  • If you are fat it won't be possible. Eliminate or strictly limit refined processed carbohydrates. Lower your calorie intake by 500 calories. Eat only healthy foods that are low in fat and low in carbs. Do cardio exercise every other day for 45-60 minutes and weight train on the other days. Give yourself a couple of days off from the training schedule on the weekends. Watch your weight and try to lose between 2-3 lbs per week.
  • In addition to the dietary changes already mentioned, to flatten and tone your stomach you have to work the muscles. Do at least 50 crunches on lower and 50 on upper abdominal muscles, and add more each week. Do some research to make sure you are doing them correctly or you can injure your neck and back. You may not get a "flat" stomach, a lot of this is genetic, but you will definitely get the muscles in the best possible shape if you are doing them correctly. However, do not do this until you have lost the stomach fat. Otherwise, you will simply build muscle underneath the fat and look worse.
  • I tried this method and it's worked fine but I suggest consulting your doctor before starting this diet to see if it's right for you: Do Atkins, you'll be surprised as to how much weight you lose within like the first few weeks, and most of it will come off your stomach. Incorporate cardio aerobic exercises, abdominal exercises, anything that focuses on the mid-section.
  • Personally I don't care for crunches but if you do decide to do them use a weight...10 pounds. One exercise I really enjoy, I don't really know the name, but you lay on your stomach on a surface that is high enough so if you lean forward you will not touch the ground, then you lean forward and come back up, far enough up so that your back is arched and go down again, do not stop. I would say do reps of about 30.
  • This might also work, try lying on your back and put both of your feet up on a high surface, then lift your butt upwards then down and just repeat that method over and over again (50 reps would do). As said earlier in these answers, do not do this until you have lost the stomach fat. Otherwise, you will build muscle underneath fat and look worse.
  • Stress also plays a major role in belly fat reduction. Don't get stressed too much. For more information on losing stomach fat, check related questions and links.
  • Do some form of cardio exercise such as brisk walking, jogging, running, cross-country skiing, trampolining, Nordic walking, etc., every other day. For information about how to do this, and free lists and cardio plans to get you started (one easier plan, one harder plan, or an intense cardio plan), see the page link, further down this page, listed under Related Questions.
  • Engage in regular cardio (cardiovascular) exercise or cardio activity and eliminate or seriously limit refined processed carbohydrates. Refined processed carbohydrates are a major cause of fat accumulating around the abdomen and insulin resistance. In addition, refined processed carbohydrates are a major cause of many diet related diseases. Replace these foods with 'fat burning foods, and learn about the thermic effect of those foods. You will find a list of refined processed carbohydrates, and a list of fat burning foods with more about the thermic effect of foods, further down this page, listed under Related Questions.

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Health
Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

How many carbohydrates per day for weight loss?

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets
Nutrition
Fitness

How many carbs daily on a low carb diet?

Generally 20 to 50 grams of carbs should do when you are on diet. You need to reduce the fats also. You should take enough good quality proteins and less calories. More of vegetables and fruits will keep you fit.

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Carbohydrates and Low-Carb Diets

How many carbohyrates per day?

HOW MANY CARBOHYDRATES PER DAY

So, how many carbohydrates per day for an adult man or woman, Well, here are four options.

First, it depends on whether you want to lose weight. Second, it depends on whether you simply want to maintain weight. Third it depends on whether you want to gain weight, Fourth, it depends on whether or not you would like to aim for optimum health irrespective of wanting to lose weight, maintain weight, or gain weight. Therefore, this question overall is answered using sub headings.

THOSE WHO ARE TRYING TO MAINTAIN WEIGHT, OR GAIN WEIGHT

If you are NOT trying to lose weight, 130 - 230 grams are sometimes recommended. However, please note that unlike protein and fats there is no minimum daily requirement of carbohydrate for good health or to sustain life.

THOSE WHO ARE TRYING TO LOSE WEIGHT

If you ARE trying to lose weight, 20-60 grams are recommended. For weight loss, get your carbohydrates from natural sources such as (preferably organic) fresh non-starchy vegetables and low-carb fruits such as berries and avoid or cut right down on refined processed carbohydrates.

IMPORTANT HEALTH INFORMATION FOR ALL BOTH GROUPS

Refined processed carbohydrates are a major cause of heart disease, hypertension, weight gain, obesity, and many other diet related diseases. Therefore, strictly limit (apart from an occasional treat) refined processed carbohydrates. Replace those foods with the more nutritious so-called fat burning foods and take advantage of the thermic effect of food (to lose weight, maintain weight, or gain weight) .If you are unsure what these foods are, you will find a list of refined carbohydrates and a list of fat burning foods, and more about the thermic effect of food, via the page links at the bottom of this answer.

So, for the 'how many carbohydrates per day' free diets, lists and charts to show you how to do it or to take you further, see the page links listed below.


  1. List of refined processed carbohydrates (to avoid or limit, apart from an occasional treat)
  2. List of fat burning foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods
  3. How to use the best low carbohydrate foods
  4. Carbohydrates in fruit chart, free chart for daily use for either weight loss or weight maintenance
  5. Carbohydrates in vegetables, free chart for daily use for either weight loss or weight maintenance


289 people, + others elsewhere, found the 'how many carbohydrates per day' answer page useful.




















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Video: ketogenic diet; how many carbohydrates can you consume before problems occur

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Aging and Life Extension

What is the recommended daily sodium intake?

The American Heart Association recommends that for every 1,000 Calories of food consumed, the sodium intake should be 1,000 mg and should not exceed the 3,000 mg limit.

Note that most of this sodium doesn't come from adding salt to food, but rather from the sodium levels in highly processed foods we eat. There may be more sodium in less salty-tasting food; ex., high sodium salad dressings versus salty french fries.
Human's daily sodium intake should be around 2,400 milligrams. However, this recommendation may vary depending on a person's size, and medical conditions.

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

Foods to eat and foods to avoid for weight loss?

Generally the best foods to avoid are foods that are very dense in calories (fast food, candy, etc.), foods that have the bad kind of carbohydrates that your body absorbs very quickly (candy, bread, etc.), and processed foods. All of these are very bad with their nutritional values and should be avoided during dieting. These should be replaced with healthier options that have a low weight to calorie ratio, slowly absorbing carbohydrates and are unprocessed.

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Carbohydrates and Low-Carb Diets
Nutrition

How many grams of fat recommended per day?

depends on whether its summer or winter and the level of ozone layer

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Carbohydrates and Low-Carb Diets

How many carbs per day is normal if you are not dieting?

However, if you are not trying to lose weight, the website nap.edu lists the Dietary Reference charts and shows 130 grams as the Recommended Daily Allowance in order to decrease the risk of chronic disease by having too many refined processed carbohydrates per day. See the first answer to this question (above the video ) for a list of refined processed carbohydrates.

More input:

Furthermore, the amount is entirely dependent on the individual.

Unlike protein and fats, there actually is no minimum daily requirement of carbohydrate for health or to sustain life.

The amount of carbohydrate intake varies enormously from one individual to another; some people need very few carbohydrates while others can take more carbohydrates. If you feel sleepy after a meal or find that you are always hungry, you may benefit by eating fewer carbs. The usual low carbohydrate range is 20 to 50 grams daily and sometimes up to 70 grams if the individual is engaging in such things as regular cardio exercise and weight training.

If you find that your stomach feels uncomfortably "heavy" after a meal then you may benefit by lowering carb intake.

For some people carbohydrates are important for exercise; this does not mean that everyone who does cardio exercise and weight training needs a lot of carbohydrate! It depends on the individual (some people feel bad after eating carbohydrates). In general, an insulin spike can be beneficial right before exercise and carbohydrates can be used after exercise to replace lost glycogen stores.

If you're trying to lose weight, replace food sources such as potatoes, white rice, all breads, biscuits, cakes etc. with protein and low carbohydrate fruits such as berries and low carb vegetables such as leafy green vegetables.

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Carbohydrates and Low-Carb Diets

Are beans carbohydrates?

Yes, there are carbohydrates in all beans.

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Carbohydrates and Low-Carb Diets

What is the main storage carbohydrate in fungi?

glycogen

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

Is meringue good for low fat diets?

Meringue is not a high fat food. It would be fine on a low fat diet. So yes I can say that meringue is good for diet.

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Carbohydrates and Low-Carb Diets
Fruits and Vegetables
Pineapple

How many carbohydrates in 100g of pineapple?

For the amount of 100g, carbohydrate in pineapple is 13g.

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Carbohydrates and Low-Carb Diets

How many carbohydrates in 100 grams of rice?

There are about 28 carbs in 100g of rice.

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

Who invented the south beach diet plan?

The South Beach Diet is a popular weight-loss diet created in 2003 by cardiologist Arthur Agatston.

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Health
Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

What the recommended sodium intake per day?

The Institute of Medicine, part of the National Academy of Sciences, issued a report that lowered the recommended daily amount of sodium. Previously, the daily allowance was 2500 milligrams, but it has been lowered to 1500 milligrams per day. The report set the maximum intake per day at 2300 milligrams but recommended not exceeding 1500 milligrams.

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Carbohydrates and Low-Carb Diets
Nutrition

Is lettuce a carbohydrate or protein or fat?

Lettuce is low in all three however is high in water (80%-90%). Despite the low macro-nutrient values lettuce contains also high amounts of vitamin K and other micronutrients.

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Dieting and Weight Loss
Exercise
Carbohydrates and Low-Carb Diets

How can you gain 5 pounds in two weeks?

To lose or gain weight, you must have a difference in calories taken in versus calories burned. The average pound of body weight comes to 3,500 calories, so in your case you would need to eat about 17,500 more than you burn. Over 2 weeks that would mean 1,250 extra calories a day. But you would have to eat much more than that. You use up calories throughout the day without much physical activity, just for basic needs like breathing and keeping your heart pumping. To find what your 'basal metabolic rate' (BMR) is (as it varies depending on your weight), there are calculators online.

All together you would need to eat your BMR, plus 1,250, and any extra that you burn from physical activity. To be honest, in most cases this would be a very unhealthy weight gain in the alloted time. I would suggest attempting this gain over a longer amount of time. Also, as you eat more than usual, make sure you are getting your calories from foods with many nutrients, and not just junk food. There are websites such as sparkpeople which can help you with your weight gain/loss goals while encouraging you to eat well by consuming the right amount of all nutrients.

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Carbohydrates and Low-Carb Diets

Can you lift weights on a low carb diet?

yes you can lift weights on a low carb diet. What I believe would happen is the body would be forced to burn up its fat rather than use carbs from whatever food source you ingest resulting in a more sculpted physique. Just make sure to get enough lean protein to build and support your muscles during this type of diet.

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Carbohydrates and Low-Carb Diets

What has more carbohydrates per kilogram steak celery butter or sugar?

Sugar. It contains 99% carbohydrates.

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Dieting and Weight Loss
Carbohydrates and Low-Carb Diets

Is diet expired diet pop safe to drink?

Soda has a "best by" date - past the date it is likely to taste "flat" - as long as you know where and how the soda was stored, it should be safe.

However, there has been some proof that the aspartame (fake sugar) in Diet pops start to dissolve the cans themselves, and that's why expired Diet Coke tastes metallic-like. So you're drinking dissolved metal, which can be really harmful to your body.

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Carbohydrates and Low-Carb Diets
Nutrition

In the us diet carbohydrate supplies approximately what percent of total kcal?

The average US diet consists 45% of carbohydrate calories.

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Carbohydrates and Low-Carb Diets

How much weight can you lose in 2 weeks on a low carbohydrate diet?

I did a low-carb diet (age 22 male - active) and lost 15lbs in 2 weeks time. I limited my carb intake to under 15 grams per day and exercised regularly.

Additionally, there are so many things you want to consider before jumping into a diet such as a low-carb diet. The impact of coming off the diet or the unhealthy and unbalanced nature of the food you intake are things that ought to be considered.

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