How many carbohydrates are needed per day to lose weight

It is recommended to control the daily carbohydrate intake during weight loss at 100-150 grams, which should be adjusted according to body weight, activity level, and metabolic status. Reasonable control of carbohydrate intake can help reduce fat accumulation and avoid metabolic disorders caused by excessive restriction.

1. Basic metabolic requirements

Adult women need about 130 grams of carbohydrates per day for basic metabolism, while men need about 150 grams. When losing weight, it is advisable to reduce it by 20-30%, but it should not be kept below 100 grams for a long time. Complete carbon depletion may lead to hypoglycemia, dizziness, and fatigue, affecting the normal functioning of the brain and nervous system. It is recommended to prioritize low glycemic index carbon water sources such as whole grains and potatoes.

2. Exercise consumption compensation

Aerobic exercise consumes 30-50 grams of carbohydrates per hour. When engaging in moderate to high-intensity activities such as running and swimming, it is advisable to increase carbon and water intake by 50-80 grams. Supplementing with an appropriate amount of carbohydrates within 30 minutes after exercise can promote muscle glycogen recovery, but it is necessary to control the total calorie intake to not exceed the standard. Suggest choosing easily digestible carbohydrates such as bananas and oats.

3. Differences in body weight base

For those with a larger body weight base, it is advisable to reduce carbohydrates to 80-120 grams per day, and combine protein and dietary fiber to increase satiety. For small population groups, it is recommended to maintain 120-150 grams of carbohydrates to avoid muscle loss. Adopting a step-by-step carbon reduction method, reducing 10-15 grams per week, allowing the body to gradually adapt to metabolic transitions.

4. Special dietary pattern

When implementing a low-carbon diet, daily carbohydrates should be controlled at 50-100 grams, and blood ketone levels should be monitored. The ketogenic diet requires a carbohydrate content of less than 50 grams, but it should be done under the guidance of a doctor. During intermittent fasting, the carbon water ratio can be appropriately increased to 150-200 grams to maintain metabolic flexibility.

5. Individualized adjustment

It is recommended for insulin resistant individuals to choose low glycemic index carbohydrates, controlled at 80-100 grams per day. Individuals with abnormal thyroid function should not adopt long-term low carbon diet and should maintain a diet of at least 120 grams. Menopausal women can adopt a periodic carbon water cycle, combining high and low carbon water days to regulate hormone levels.

During weight loss, it is recommended to focus on consuming carbohydrates before and after breakfast and exercise, and reduce refined carbohydrates during dinner. Combining high-quality protein and healthy fats can slow down blood sugar rise and increase the caloric effect of food. Regularly monitor changes in body fat percentage and muscle mass, and adjust the carbon water ratio based on body feedback. Long term low-carbon eaters can schedule a 7-10 day carbohydrate supplementation period every 2-3 months to prevent a decrease in metabolic rate. Pay attention to supplementing B vitamins and electrolytes to avoid nutritional deficiencies.