How many carbohydrates do you have to eat to lose weight?
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Does a carbohydrate table help you lose weight? How many carbohydrates should you eat?
There is no simple answer to the last question for two reasons:
- Everyone reacts differently to carbohydrates. Let’s suppose your neighbor is just as tall, heavy and trained as you are and eats exactly the same thing. It may be that with a larger amount of carbohydrates it decreases faster than you – or vice versa.
- Not all carbohydrates are the same. Some carbohydrate sources can help you lose weight, while others can quickly slow or spoil your progress.
If you do not know the connections behind it, the right decision at the meal becomes the Lottospiel. But if you are able to classify carbohydrate sources correctly and understand what effect they have on your metabolism, you can deliberately make the right choice with every meal.
You will find the answers to the following questions:
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- Minimalism – How many carbohydrates do you need to survive?
- Focus – What is more important for losing weight, calories or carbohydrates?
- Overview – Carbohydrates Table: Ultimate list of the most important carbohydrate sources.
- Solution – How many carbohydrates should you eat to lose weight?
How many carbohydrates do you need to survive?
If your body is a car, carbohydrates are the gasoline. In contrast to fat and protein carbohydrates are a pure energy source. You always burn a mixture of fat and carbohydrates, as if your body had two fuel tanks. Sometimes he burns more fat, sometimes more carbohydrates.
During hard training, carbohydrates are the most important, in calm and light to medium activity, you mainly burn fat.
To survive you do not need any carbohydrates for two reasons:
- Fat metabolism: If the carbohydrate tank is empty, your body can relate its energy from fat. Most people are not used to it, their fat metabolism is untrained. They then feel incredibly limp and powerless for a few days. Like a six-cylinder engine running all at once on 3 cylinders. This feeling usually improves after about a week. Your body literally learns to use fat better. For this purpose, he produces additional fat-burning enzymes. In the medium term, without carbohydrates you bring more horsepower to the road.
- Self-supply: Your body can produce or replace carbohydrates. On the other hand, it can convert proteins to glucose. On the other hand, it can use ketones as a substitute. Ketone bodies are formed at very low insulin levels when fats are converted.
In the Stone Age were carbohydrates of pure luxury – for us today unimaginable. But nature has equipped us to do without carbohydrates. Extreme low carb diets such as the anabolic, ketogenic or atkins diet work. There are people who feel good about it.
But as a long-term diet, I do not recommend these diets, for several reasons:
- Change all habits at a time? Because they are very extreme, many people break them off.
- How much stress do you tolerate? Without carbohydrates your stress tolerance decreases, the risk of over-training and stress-induced burnout increases.
- Training progress? The anaerobic metabolism during intensive muscle building or HIIT training requires glycogen. If your memory is empty, the power drops. In ketosis you only come when your stores are empty.
- Did you remove muscle? With empty glycogen stores, you are flatter and less defined.
- And if you want to lose weight …? Are these diets very effective …
… but why shoot the ketosis cannon on sparrows? There are simpler alternatives.
Calories or carbohydrates, what does it matter?
Calories in, Calories out – that was the mantra in the old school nutritional advice. You also have to burn what you tank, or your body will save the excess energy.
This simple formula is due to some stylistic blossoms: The nutritional plans of the Twinkie, Gummibärchen, Snickers or Doner diet may be based on junk food. At least on the paper you can lose with it wonderful.
But are they healthy too?
Do they give you enough micronutrients, proteins, essential fats? It is more likely that you fall asleep with a growling stomach …
In addition to pure calories, other factors play a decisive role:
- Hormones, the body’s air traffic controllers. The storage hormone insulin affects what happens to the energy in your blood. For this, it communicates with the muscle and fat cells in your body. Leptin and Ghrelin influence your appetite. Growth hormones determine how much energy is invested in muscle building. About what you eat, you influence the hormones in your body.
- Thermogenesis. Your body must first convert the nutrients in your food to get the fuel it contains. This conversion process runs differently efficiently. While up to 30% of the calories are lost in heat during protein conversion, your body will get the energy of carbohydrates (8%) and fats (2%) without major “heat losses”
There are still enough experts who rely exclusively on the calorie formula. Others are of the opinion that calories did not matter, only carbohydrates and hormones are decisive. I believe the truth is in between.
Many people find it the easiest to reduce their body fat through a natural low-carb diet. You get the necessary “fuel” over the two macronutrients protein and fat and the consumed (natural) foods are very high-fiber. As a rule, they can eat significantly larger portions while absorbing even fewer calories. Because the blood glucose level remains stable, the risk of getting hunger is reduced. A low insulin level makes it difficult to store fat and release the fat stores.
Even if the right diet is responsible for 70+ percent of the success in losing weight, training is a must for anyone who wants to look naked. Power training is fueled by the glycogen stored in the muscle, so the right carbohydrates should always be part of your nutritional program.
Carbohydrates Table: List of the main carbohydrate sources
Not all carbohydrates are the same: some bring you closer to your goal to look naked than others. The following carbohydrate table helps you make the right decision.
In practice, the distinction in four carbohydrate sources helps:
- Processed carbohydrates – restricted to not eating at all.
- Whole grain and natural strength – eat little to moderate.
- Non-starchy carbohydrates – eat a lot.
- Fruits and natural simple carbohydrates – moderate eating.
Following this carbohydrate table, I give you specific recommendations on how to integrate the nutrients optimally into your nutritional program.
Carbohydrates Table # 1 – Processed carbohydrates
Examples of carbohydrates produced industrially or by humans:
- Refined sugar (sucrose)
- White flour
- Maiss syrup, fructose glucose syrup and other highly processed sugar concentrates.
The processed carbohydrates, in particular “the whites” – sugar and white flour – have a very low nutrient density. That is why they are also called “empty calories”. Its high energy density ensures that you quickly apply body fat.
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- Sugar (fructose, cane sugar, lactose, sucrose) – 100 g
- Maltodextrin – 96 g
- Russian bread – 88 g
- Noodles (hard wheat, uncooked) – 87 g
- Glass noodles – 83 g
- Cornflakes – 80 g
- Ovomaltine – 79 g
- Salt sticks – 75 g
- Muffins – 75 g
- Rusk – 73 g
- Jam – 71 g
- Gummy bears – 71 g
- Agave syrup – 70 g
- Mars – 70 g
- Maple syrup – 66 g
- Twix – 64 g
- Biscuits – 60 g
- Stirring cake – 58 g
- White bread – 55 g
- Popcorn – 55 g
- Chocolate – 55 g
- Marzipan – 49 g
- Orange juice – 47 g
- Müsliriegel – 44 g
- Waffles – 42 g
- Potato chips – 40 g
- Cocopops – 35 g
- Bagel – 20 g
- Mashed potatoes – 13 g
- Lemonade – 12 g
Recommendation: Restrict or do not eat at all.
Carbohydrates Table # 2 – Full grain and natural starch
100% natural full grain and natural strength can supplement your diet if you want to lose weight. Natural cereals and starchy vegetables contain many nutrients that can help you workout. Many are also high in fiber, which has a positive effect on health and appetite and can help you lose weight.
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The only disadvantage is their high energy density compared to the vegetable varieties mentioned in carbohydrate table # 3. If you want to reduce body fat, you should eat whole grain products and starchy vegetables only little to moderate:
- Moderate if you train a lot and intensively.
- Little if the advances in weight loss are absent and you are little moving or heavily overweight.
Note: I personally avoid wheat products as most wheat varieties are strongly overgrown and / or genetically modified. Stronger than other cereal cultivars, there may be disadvantages for your body (see literature).
Carbohydrates Table # 2.1 – Full grain
Carbohydrates Table Carbohydrate content per 100 g whole grain:
- Buckwheat – 71 g
- Spelled – 70 g
- Wheat – 67 g
- Kamut – 67 g
- Couscous – 63 g
- Quinoa – 61 g
- Rye – 61 g
- Oats – 60 g
- Pumpernickel – 37 g
The carbohydrate content of whole grain varies depending on the preparation and water content between about 40-60 g per 100 g.
Recommendation: Eat low to moderate.
Carbohydrates Table # 2.2 – Starchy vegetable varieties
Carbohydrate content per 100 g:
- Nature Basmati rice – 76 g
- Natural rice – 73 g
- Wild rice – 73 g
- Lentils – 52 g
- Lima beans – 45 g
- Chestnuts – 41 g
- Chick peas – 41 g
- White beans – 40 g
- Kidney Beans – 37 g
- Sweet potato – 24 g
- Yam – 22 g
- Potato – 15 g
Recommendation: Eat low to moderate.
Carbohydrates Table # 3 – Non-starchy carbohydrates (vegetables)
Green vegetables and non-starchy vegetables are our nutrient champions. These carbohydrate sources have the lowest energy, but the highest nutrient density. They keep you healthy and support you in losing weight.
Carbohydrate content per 100 g:
- Carrots – 10 g
- Soy – 5 g
- White cabbage – 4 g
- Kohlrabi – 4 g
- Savoy cabbage – 4 g
- Rosé Cauliflower – 3 g
- Leek – 3 g
- Leek – 3 g
- Red cabbage – 3 g
- green beans – 3 g
- Shallot – 3 g
- Peppers – 3 g
- Fennel – 3 g
- Tomato – 3 g
- Artichoke – 3 g
- Aubergine – 3 g
- Broccoli – 3 g
- Cauliflower – 2 g
- Celery – 2 g
- Courgettes – 2 g
- Asparagus – 2 g
- Radishes – 2 g
- Radish – 2 g
- Cucumber – 2 g
- Olives – 2 g
- Sauerkraut – 2 g
- Rhubarb – 1 g
- Green cabbage – 1 g
- Salads, green – 1 g
- Bamboo shoots – <1 g
- Mangold – <1 g
- Champignons – <1 g
- Spinach – <1 g
- Avocado – <1 g
Recommendation: Eat in large quantities.
Carbohydrates Table # 4 – Fruits And Natural Simple Carbohydrates
Fruits are another natural carbohydrate source with a low to moderate energy and a very high nutrient density.
In the past few years, fruit has wrongly received a bad reputation as a “fat burner”, probably because it contains fructose. Fructose is processed differently in the body than other carbohydrates.
The fructose contained in fruit, however, has a different effect on the fructose syrup contained in soft drinks and other finished or highly processed products (often also disguised as a “natural fruit sugar”).
The latter actually ensures that you absorb more energy and fataler still hungry. On the other hand, the fiber contained in the fruit ensures that the fructose reaches the blood very slowly.
This is why the fruits are the most important for fruit.
Some fruit varieties, especially dried fruit, are very energetic – you should pay attention when you want to break down fat.
Carbohydrate content per 100 g:
- Banana, dried – 75 g
- Dried dates – 65 g
- Raisins – 64 g
- Apple, dried – 57 g
- Figs, dried – 54 g
- Dates, fresh – 37 g
- Banana, fresh – 21 g
- Pomegranate – 17 g
- Kaki – 17 g
- Mirabelle – 16 g
- Grapes – 15 g
- Cherries – 13 g
- Figs, fresh – 13 g
- Mango – 13 g
- Pineapple – 12 g
- Pear – 12 g
- Honey Melon – 12 g
- Nectarine – 12 g
- Sugar loaf – 12 g
- Apple, fresh – 11 g
- Tangerines – 10 g
- Plums – 10 g
- Grapefruit – 9 g
- Guaven – 9 g
- Apricots – 9 g
- Gooseberries – 9 g
- Orange – 8 g
- Quince – 7 g
- Blackberries – 6 g
- Cranberries – 6 g
- Blueberries – 6 g
- Currants – 6 g
- Physalis – 6 g
- Strawberries – 5 g
- Melon – 5 g
- Raspberries – 5 g
- Papaya – 2 g
Recommendation: Moderate food.
How many carbohydrates should you eat to lose weight?
Many people feel most comfortable with a nutritional program that relies on less carbohydrates and more (healthy) fats and a lot of protein.
If you have a metabolic disease such as diabetes, insulin resistance or metabolic syndrome, you are likely to achieve the best results with this concept.
It is important that you feel good. Only then can you make a lifestyle of it, slimmer, stronger, fitter and healthier … and also remain.
In the end, this also means the following: If you feel better with more carbohydrates, lose weight and get no topic with hot starvation – then stick with it.
As already mentioned, each person reacts differently sensitive to carbohydrates.
Some people are allowed to accept that they need to severely restrict carbohydrates to lose weight while others are clinging with larger amounts.
Basically you should always ensure that you eat enough protein and are fed with all essential fatty acids.
The following fist rules help you set a carbohydrate starting point for your nutritional program and experiment from there.
Recommended amount of carbohydrate for weight loss (rule of thumb):
- Little movement and / or insulin resistance: 50-150 g carbohydrates a day
- Healthy metabolism and regular intensive training: 2-6 g of carbohydrates per kilogram of body weight (additionally 2-4 g of protein per kilogram of body weight and 30-40 g of essential fats)
It is a good idea if you start something more generous and move you at the top of the recommendation.
Here you should fill your requirements for the recommendations of the carbohydrate table, in the following order:
- Very much green vegetables and non-starchy carbohydrates.
- 1-2 pieces of fruit a day. More is optional (s.o.).
- Starchy vegetable to top up. These carbohydrates are your X-factor. You are using them to cover any remaining gaps in your calorie needs. This is particularly important when you have achieved the desired body fat content and want to produce an energy surplus for muscle build-up. Or if you are very active. The same applies to whole grain.
- Processed carbohydrates are luxury and enjoyment. You can do well without them and you can install them as part of the 90/10 rule.
If you do not make any progress at all (250-500 g of fat loss per week), you reduce the carbohydrates further, in the reverse order. Your body feeling is a good indicator. Do you feel soulless and drained? Is your hunger feeling very strong? This may indicate too many (or too few carbohydrates).
It is worthwhile either to experiment with the subject or to rely on the support of a coach. When you listen to the signals of your body and adjust them step by step, you will always understand the language of your body, and in the medium term you are less and less dependent on formulas and measuring instruments.
The optimal amount of carbohydrate for weight loss is as individual as the body size. But with the help of these rules of thumb, you are able to continue experimenting from a safe foundation and find the optimal carbohydrate quantity for you.
If you have a functioning metabolism and regularly exercise intensively, start within this framework:
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- 2-6 g of carbohydrates per kilogram of body weight per day.
- 2-4 g of protein per kilogram of body weight per day.
- 30-40 g of healthy fats a day.
Give your daily total calorie requirement and your goal the setting.
Not all carbohydrates are the same. The carbohydrate table helps you select the right carbohydrates and literally separate the wheat from the chaff.