MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

See Dancer Donte Colley’s Incredible Plant-Based Transformation

See Dancer Donte Colley’s Incredible Plant-Based Transformation

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

25 "Superfoods" You Shouldn’t Spend Your Money On

25 "Superfoods" You Shouldn’t Spend Your Money On

How Lewis Hamilton Uses Altitude Training To Get ‘His Mind And Body Right’

How Lewis Hamilton Uses Altitude Training To Get ‘His Mind And Body Right’

{headline}

{headline}

Is It Healthy To Combine Intermittent Fasting With Keto?

Is It Healthy To Combine Intermittent Fasting With Keto?

11 Reasons You've Hit A Plateau With Your Training

11 Reasons You've Hit A Plateau With Your Training

The 'Lazy Keto' Is Way Easier To Follow, But Does It Work?

The 'Lazy Keto' Is Way Easier To Follow, But Does It Work?

{headline}

{headline}

These 20 Vegetables Are Surprising Sources Protein

These 20 Vegetables Are Surprising Sources Protein

5 Simple Tricks That Helped Chris Pratt Get Shredded

5 Simple Tricks That Helped Chris Pratt Get Shredded

MasterChef's Reece's 35kg Weight Loss Is Seriously Impressive

MasterChef's Reece's 35kg Weight Loss Is Seriously Impressive

Mark Walhberg Explains How He Shred 4.5kg In 5 Days

Mark Walhberg Explains How He Shred 4.5kg In 5 Days

'Jersey Shore' Star Vinny Guadagnino Shares Incredible Weight Loss

'Jersey Shore' Star Vinny Guadagnino Shares Incredible Weight Loss

A Simple Workout Plan And Calorie Tracking Helped This Guy Lose 18Kg

A Simple Workout Plan And Calorie Tracking Helped This Guy Lose 18Kg

Survivor Star Zach Kozyrski Lost 13Kg In Just Over A Month

Survivor Star Zach Kozyrski Lost 13Kg In Just Over A Month

  1. Home
  2. Weight Loss

Exactly How Many Carbs You Should Eat Per Day If You’re Trying to Lose Weight

You don't have to skimp on the good stuff to see results - by Stella Katispoutsis
  • 26 Apr 2017
Exactly How Many Carbs You Should Eat Per Day If You’re Trying to Lose Weight

Carbs are usually one of the first things to get the boot when you’re trying to shape up your diet. And it sort of makes sense: White bread, pasta, cake, and other sugar-crammed refined carbohydrates are notorious for nuking weight-loss efforts.

 

But if you start slashing too many carbs out of your daily meal plan - or get rid of them altogether - your overall health could be getting the short end of the stick.

“Carbohydrates are a foundation of a healthy diet, providing a ready source of energy for all the body’s activities,” says Dr Liz Blom, a Minnesota-based nutrition and wellness coach. “In addition to the energy carbohydrates provide, they are needed for building nonessential amino acids that the body uses to create proteins. They also help in the processing of fat and in the building of cartilage, bone, and the tissues of the nervous system.”

So exactly how many grams of carbohydrates do you have to consume each day to lose weight? Like carbs themselves, says Blom, the answer is both simple and complex. The simple part: Everyone needs carbohydrates. The complex part: Each individual’s ideal intake depends on a handful of factors, including age, sex, height, weight, activity level, genetics, and more. 

As a rule of thumb, carbs should make up about 45 percent of your daily calories if you’re trying to lose weight, says Blom. To translate that into something you can actually measure, pin down how many calories you’re consuming each day, then calculate 45 per cent of that number. Divide that number by four, and that’s how many grams of carbs you should have daily to lose weight. For example, if you’re on a 1,800-calorie diet, you should stick to 202 grams of carbohydrates per day.

Related: 10 Ways to Lose Weight Without Starving Yourself

With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you, says Blom. She suggests starting at 45 percent and using a tool like MyFitnessPal to track your intake. If you don’t lose any weight after the first week, you can try going lower. “Some women may need to go lower than 45 percent,” says Blom. If you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds. 

And while it’s fine to go above 45 percent, make sure your carbohydrate intake doesn’t surpass 65 percent of your daily calorie intake, says Blom. “This will leave less room for protein and healthy fat intake, which will support satiety (feeling full) and other weight loss benefits,” she says.

The key to maintaining your carb control is to load up on wholesome varieties of carbohydrates, like whole grains, fruits, vegetables, legumes, and even dairy products, and keep your portions in check, says Blom. These healthy sources of carbs are also packed with fiber, which fills you up faster and curbs your appetite better than pasta and doughnuts.

Related: Top 5 Drinks You Must Avoid If You're Trying to Lose Weight

We’re not saying that you have to totally banish your favourite bread or pasta dish from the table. If you have to have it, just make sure you’re aware of how much of it you’re taking in, says Keri Gans, nutritionist and author of The Small Change Diet. “For example, you can definitely lose weight eating pasta. However, the bowl needs to have only one cup of cooked pasta with lots of veggies, and some protein.”

Once you’ve figured out your magic carb number, don’t forget to stretch it throughout your day to keep your blood sugar steady and your belly full of fiber. So if you eat five meals a day and you’re aiming to consume 202 grams of carbs per day, that shakes out to 40 grams of carbohydrates per meal. (That's more than the amount in one banana or a cup of cooked quinoa.) Who says you have to go no-carb to lose weight?

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

See Dancer Donte Colley’s Incredible Plant-Based Transformation

See Dancer Donte Colley’s Incredible Plant-Based Transformation

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

25 "Superfoods" You Shouldn’t Spend Your Money On

25 "Superfoods" You Shouldn’t Spend Your Money On

How Lewis Hamilton Uses Altitude Training To Get ‘His Mind And Body Right’

How Lewis Hamilton Uses Altitude Training To Get ‘His Mind And Body Right’

{headline}

{headline}

Is It Healthy To Combine Intermittent Fasting With Keto?

Is It Healthy To Combine Intermittent Fasting With Keto?

11 Reasons You've Hit A Plateau With Your Training

11 Reasons You've Hit A Plateau With Your Training

The 'Lazy Keto' Is Way Easier To Follow, But Does It Work?

The 'Lazy Keto' Is Way Easier To Follow, But Does It Work?

{headline}

{headline}

These 20 Vegetables Are Surprising Sources Protein

These 20 Vegetables Are Surprising Sources Protein

5 Simple Tricks That Helped Chris Pratt Get Shredded

5 Simple Tricks That Helped Chris Pratt Get Shredded

MasterChef's Reece's 35kg Weight Loss Is Seriously Impressive

MasterChef's Reece's 35kg Weight Loss Is Seriously Impressive

Mark Walhberg Explains How He Shred 4.5kg In 5 Days

Mark Walhberg Explains How He Shred 4.5kg In 5 Days

'Jersey Shore' Star Vinny Guadagnino Shares Incredible Weight Loss

'Jersey Shore' Star Vinny Guadagnino Shares Incredible Weight Loss

A Simple Workout Plan And Calorie Tracking Helped This Guy Lose 18Kg

A Simple Workout Plan And Calorie Tracking Helped This Guy Lose 18Kg

Survivor Star Zach Kozyrski Lost 13Kg In Just Over A Month

Survivor Star Zach Kozyrski Lost 13Kg In Just Over A Month

MensHealth
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now