How many carbs per day to lose weight for a woman?
Low-carb diets will likely become the next big trend and women will be the ones leading the charge. A recent study by CNN has concluded that low-carb dieting is more effective for weight loss than low-fat diets.
The secret weapon for women who want to lose weight fast is to know how many carbs they should eat for weight loss.
The question is How many carbs should women eat per day to lose weight?
But first, we need to know what is carbohydrate?
What is Carbohydrate?
Carbohydrates are a group of sugars, typically derived from carbon, hydrogen, and oxygen. They are found in the form of polysaccharides (e.g., starch) or disaccharides (e.g., sucrose).
Carbohydrate is a term that refers to any food that is made up primarily of sugar, starch, or both. Carbohydrates provide 4 calories per gram which provide energy for the body to function normally and sustain life. There are two types of carbohydrates – monosaccharides and polysaccharides. Monosaccharide includes glucose, fructose, galactose, and ribose while polysaccharide includes starch and cellulose
Complex carb
Complex carbs consist of long chains of molecules made up of different types of sugars, such as starch, cellulose, and lignin. For example, potatoes have a complex carb called starch. When digesting complex carbs, the body breaks down these long chains into smaller ones to extract their individual sugars from them to use for energy production.
Simple carb
Simple carbohydrates are carbohydrates that have a molecular structure of straight-chain molecules with four or more carbon atoms.
This includes sugar, which is the most common type of simple carbohydrate. They are found naturally in plants and are also commonly found in processed foods, such as cakes, cookies, candies, pies, candy bars, and ice cream. Sugars are typically classified as monosaccharides or disaccharides.
Monosaccharides
Complex carbohydrates are made up of monosaccharides. They are also known as simple sugars.
Monosaccharides can be found naturally in some foods, but they are most commonly added to baked goods or other foods during cooking. They help make the food soft and moist by breaking down the proteins and fats of the food.
Polysaccharides
Polysaccharides are a group of polymers that contain multiple (more than 3) monosaccharides. They are commonly known as complex carbohydrates.
Complex carbohydrates are important food sources because they provide the body with energy. Some complex carbohydrates have a lower glycemic index than other simple sugars, which is why they are good for people with diabetes or who have insulin resistance.
Some examples of complex carbohydrates found in fruits and vegetables are cellulose, hemicellulose, lignin, arabinogalactan
Why carb matters?
Providing energy and dietary fiber, carbohydrates play a critical role in human health.
Carbohydrates help us get the energy we need without breaking down our muscles. However, if you want to lose weight and become more healthy, then you should consider eating fewer carbs.
Are carbs bad for your health?
Carbs are neither good nor bad. It depends on multiple facts like
What kind of carbs and how much are you eating?
when do you eat them, and what other foods do you eat? If you have any medical conditions.
In general, for an adult overweight woman without any medical condition, a low carb diet would be best for weight loss
What is a low-carb diet?
A low-carb diet is a diet that limits carbohydrate consumption intending to lose weight by reducing the amount of food that can be eaten.
The following foods are considered low-carb:
– Whole grains such as quinoa, millets, and oats
– Plantains
– All vegetables except for white potatoes and non-starchy vegetables such as asparagus, artichokes, broccoli, and cauliflower.
Low carb diets focus on complex carbs such as those found in fruits and vegetables.
How many carbs per day to lose weight for a woman
Carbohydrates are strongly linked to blood sugar levels, so it is important to get the right amount of carbohydrates per day. Too much or too little can lead to weight gain or loss respectively.
Kinds of low carb Diet
There are 3 kinds of low carb diet you can follow. liberal low carb diet is less than 100 grams carbs per day. Moderate low carb diet is less than 50 grams carbs per day. strict low carb diet is less than 20 grams of net carbs 30 grams of total carbs per day.
Our recommendation:
The average adult woman should consume between 30-50 grams of carbs per day. That being said, different individuals have different needs based on their personal health and fitness goals.
Carbs are necessary for energy production in the body, but too many carbs can lead to weight gain because they are converted into fat easily.
Take away
It’s a common misconception that you can’t lose weight without cutting carbs. However, this is not true. You need to put in the effort and work out to achieve sustainable results.
If you want to lose weight only restricting carbs will not be enough. Doing some lite exercise like walking can be very beneficial. If you combine a low-carb diet with intermittent fasting it would also help to speed up the process of burning extra fat.
To lose weight, you must be aware of not just how many carbs but what kind of carbs you are eating. If you eat things like bread, pasta, pizza you have to restrict it to 20 grams per day. On the other hand, if you are eating healthy carbs like Miletts, whole grains sweet potatoes you can eat as much as 300grm per day. It is always good to avoid processed food.
