here is always one right, and one wrong way of doing anything applies to different types of dieting as well. Going low-carb in your diet is considered very useful when losing weight fast.
Cutting back on carbohydrates force your body to use stored fat as a fuel and eventually help you lose weight. Moreover, a study published by University of Exeter Medical School following low-carb diet assist in maintaining the weight for a long time rather eating low-fat or Mediterranean diet.
But there’s a catch; there is always a right way to cut down on carbs. Otherwise, you’ll be doing more harm than good to yourself. Eating too much or too little carb both are dangerous for each one of us.
How To Count Your Carb Intake?
According to Jim White, RD, ASCM and owner of Jim White Fitness Nutrition Studios, if someone is weighing 150 pounds, the recommended dose of carbs a day would be 150-200 grams for women and 200-250 grams for men. Everyone can gauge its carb intake by doing a little math.According to the Dietary Guidelines for Americans, an individual should take no more 45-60 percent carb in daily calorie intake.
For this reason, Journal Nutrition, Cardiovascular, and Metabolism Diseases has specified a low carb diet (which is less than 45% of daily calories intake) to maintain health and overall well-being. Which means if you are consuming 2,000 calories a day, you will be eating 225 grams of carbs every day.However, low-carb diet as low as 125 grams a day may be a good start, only if you are mindful about your carb cutting.
According to White, increasing or decreasing carb intake should be carefully monitored, as you need to hit a point where carb fuel you instead make you sluggish. It happens because most people drop carb but also eliminate the intake of macronutrients such as protein and fat.It can cause several types of deficiencies, slow down metabolism, and decrease in energy levels.
So, if you are someone trying to lose weight, do not just exclude white pasta, flour, but consider brown rice, wheat, etc. at a moderate amount.