How many grams of carbs are recommended per day
Answers:
Carbs Recommended Per Day
There are two answers. One answer is for those who wish to lose weight and one answer is for those who do not wish to lose weight. Here are both answers:FOR THOSE WHO WANT TO LOSE WEIGHT
If you are trying to lose body fat, 20-70 grams are recommended, depending on your level of activity. For the list of 'fat burning' foods that are low carbohydrate foods, and the list of foods that speed up metabolism, which are also low carbohydrate foods, see the page links, further down this page, listed under Sources and Related Links.
FOR THOSE WHO DO NOT WANT TO LOSE WEIGHT
If you are not trying to lose body fat, 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.
IMPORTANT HEALTH ADVICE FOR BOTH GROUPS
However, for the sake of good health, irrespective of whether you want to lose weight, maintain weight, or gain weight, strictly limit (apart from the occasional treat) refined processed carbohydrates. If you are unsure what refined processed carbohydrates are, you will find a list, further down this page, under Sources and Related Links. As deliciously addictive as refined processed carbohydrates can be, they are a major cause of many diet related diseases. The diseases, often referred to as diseases of Western civilization, such as obesity, hypertension, diabetes, dental caries, heart disease, and others, became pervasive in the twentieth century primarily because of our high consumption of refined processed carbohydrates. For a list of refined processed carbohydrates, see the page link, further down this page, under Sources and Related Links.
WikiAnswers contributors now weigh in:
It is a scientific fact that the human body does not require any carbs (carbohydrates) at all. Your body can get all the sugars it needs from other food groups such as proteins. however, if you require energy quickly, carbohydrates are a great source of energy as the body can break them down into simple sugars (glucose).
For weight loss I have 13 grams per day. The first stage of the Atkins diet is only 10 grams per day.
I have only 20 grams per day because that keeps me healthy and fit. Some people can tolerate more carbs than others. I cannot eat more carbs than that.
If you are NOT wanting to lose weight, the number of carbs you can consume on a daily basis may be judged on your daily calorie intake. For a person who is just doing a regular amount of activity (taking in 1,600-2,200 calories), carbohydrate intake is more (around 65%), whereas fat intake is lower (20%). But if the person has a higher calorie intake (e.g., 3,000-4,000, as in someone who does long-distance running, etc.) the person will need less carbohydrates (55%) and more fats (30%). There isn't a raw number of carbohydrates to intake because the amount of exercise a person does depends essentially on how active they are overall. For athletes, the most important carbohydrate is the complex ones such as oats, fruits, vegetables... anything with fiber. But you have to watch out: carbohydrates are easily over-consumed, especially refined processed carbohydrates.
If you are NOT aiming for weight loss, the amount of any food per day is subjective to age, health conditions, physical activity. There are many other minor factors that may determine the amount of calories and carbs that a person needs. So, based on the law of individualism, each individual is unique and their needs are different. It can depend on how many calories/day diet you maintain. 45% of your daily intake should be carbs. On a 1,600-calories-a-day diet, 720 calories should come from carbs. Or about 180 grams. The important thing is what KIND of carbs. You should strictly limit refined processed carbohydrates. Replace those food with more fat burning foods.
For good health, or for weight loss, or weight maintenance, strictly limit refined (processed) carbohydrates (apart from occasional treats). Refined processed carbohydrates are a major cause of weight gain, obesity, diabetes type 2, and many other diet related diseases. If you are unsure what these foods are, there is the list further down this page, under Sources and Related Links.
Do not eat white bread, white pasta, white potatoes, or white rice. These foods are VERY high glycemic and will spike your blood sugar, which will make you hungry again much quicker. Add fiber to your diet (which you will automatically do if you switch to whole grain carbs) and eat 5-6 small "meals" during the day instead of 3 big meals. You will never be hungry and will shed pounds like mad. For more details, look for Dr. Ray Strand's book "Releasing Fat." It is excellent.
SUMMARY:
For those who ARE aiming for weight loss
Unlike protein and fats, there is no minimum daily requirement of carbs in order to flourish physically. However, if you need to lose body fat there is a maximum recommendation.
So, for the free lists and plans to show you the way or to advance you further
- List of refined carbohydrates (to avoid or strictly limit)
- The 15 fat burning foods (to replace refined processed carbohydrates)
- The low carbohydrate foods that speed up metabolism
- How to use low carbohydrate foods and diet
See the page links, further down this page, listed under Sources and Related Links.
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