CARBS are the DEVIL! Disguised in delicious foods like breads, rice, oatmeal, etc….. GRRRR….this has been totally impeding my weight loss. I’m thinking I’m probably consuming anywhere from 150-200g of carbs per day! So all that exercising and “eating” healthy is still not enough! I need to watch my carb intake – so my new mission for the rest of this month is to watch my carb intake.
300 or more grams/day – Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Another great article from Livestrong.com – Daily Carb Intake For Weight Loss
You can divide your carbohydrates into three categories: whole grains, vegetables and fruits. Whole grains and vegetables provide complex carbohydrates, while fruits give you simple sugars. Whole grains include foods such as bread, cereal, pasta, rice. Along with potatoes, these foods are often called white, or starchy, vegetables. Plants that grown on vines, above ground, such as tomatoes, squash, zucchini and pumpkins, are actually fruits.
As you plan your diet, consider any health issues you have, such as high blood pressure, poor cholesterol levels, diabetes or risk of heart disease. Different carbohydrates provide different amounts of vitamins and minerals, and you should choose your carbs based on the nutrients they provide you.
Carb Amounts by Type
The USDA recommends that whole grains make up the base of your daily calories, followed by fruits and vegetables, while the Mayo Clinic Healthy Weight pyramid recommends you eat more fruits and vegetables than whole grains. The South Beach Diet also recommends eating fewer starchy carbohydrates and more fruits and vegetables as part of its weight-loss plan. No peer-reviewed medical research has shown that high-protein diets offer more weight-loss than diets that recommend more carbohydrates.
The USDA recommends six to 11 servings daily of whole grains, while the Mayo Clinic pyramid recommends four to eight servings. The USDA recommends three to five servings of vegetables and two to four servings of fruit, while MayoClinic.com suggests a minimum of three servings of fruit each day and four servings of vegetables. The USDA pyramid recommends three to seven servings of protein from sources such as nuts, beans, meat, fish, poultry, eggs and dairy, while MayoClinic.com recommends four to six servings. The USDA suggests you eat fats sparingly, while MayoClinic.com recommends three to five servings of fats daily. Most of your fats should come in the form of healthy monounsaturated and polyunsaturated fats that come from sources, such as olive oil, nuts and fish.
To lose 1 lb. of weight, you’ll need to burn 3,500 calories. This translates into burning 500 calories more per day than you eat. If you wish to decrease your calories as your only means of weight loss, or use a combination of fewer calories and more exercise, spread your calorie reduction evenly among carbohydrates, proteins and fats to ensure you receive the correct balance of vitamins and minerals you need for good health each day.