If you’re trying to avoid considerable weight gain, and you’ve done your research, then you know already that ditching those carbohydrates is the most effective way to go. Limiting your pasta and bread intake may give you positive results, but really, how many carbs should a woman eat in a day to lose weight?

Determining Your Daily Carb Intake

Knowing that you don’t have to have to cut your carbs intake but limit it fully, the next thing you must learn is how to determine your every day carb consumption.

carb intake

20 to 50 grams per day  

If you have diabetes, obesity, or metabolic problems, this amount of carbs intake would be best for you. This range of low carbohydrate diet has the most prominent effects on metabolism. 

Eating 20 to 50 grams of carbs a day will make your bodies go into ketosis, supplying energy for the brain via ketone bodies. Ketosis dampens your appetite, making cutting carbs faster. 

50 to 100 grams per day  

This range gives your weight loss the flexibility to reduce your weight while still keeping some carb sources in the diet. This is also beneficial even for people who are sensitive to carbs. You may eat plenty of vegetables, 2-3 pieces of fruit per day, and minimal starchy carbs.

100 to 150 grams per day  

The 100 to 150 grams per day range is a moderate carbohydrate intake. This range may work for active, lean people and try to stay healthy while maintaining their weight. You must also be aware of your daily calories and portion sizes. During your weight loss, keep track of your net carbs.

Related Post: What are Macros?

What are Carbs?

According to the US National Library of Medicine, carbohydrates are nutrients considered the most important source of energy for your bodies. The digestive system converts these nutrients into glucose (sugar), which our bodies use for energy for our tissues, cells, and organs. Carbohydrates also help fuel our brain, heart muscles, kidneys, and central nervous system.

If you have been trying to lose weight, you must have heard tons of “friendly” pieces of advice to limit carbohydrates because they make you look fat.

Most people would just ditch it and then complain that it didn’t make their fats away but only made them weaker and dull. The real question is, do you really need to cut off your carbs to stay fit?

what is carb

2 Types of Carbs

types of carbs

There are two types of carbohydrates that you must know to get the full benefits of having weight-loss diets and determining your carb needs. 

Simple

Simple carbs are carbohydrates that are easily digested by our bodies to be used as energy. It is also called the simple sugar found in fruits, milk, and milk products. They are also found in processed and refined grains and added sugars such as candy, syrups, table sugar, and soft drinks. They are also low in fiber, vitamins, and minerals and can spike up low blood sugar.

Other examples of simple carbs are dairy products, fresh and dried fruits, jams, jellies, white bread, high fructose corn syrup, processed foods, white rice, and pasta. Remember, simple carbs aren’t “bad carbs,” so you don’t really need to ditch them altogether. Just limit foods with added sugar and other refined carbs. 

Complex

On the contrary, complex carbs take longer to be digested but translate into longer-lasting energy than simple carbs. Some people call it the “good carbs” because it is usually a better choice than simple carbs.

However, it is still better to have both types of carbohydrates to have a balanced diet. Some examples of complex carbs include legumes, whole grains, starchy vegetables, millet, chickpeas, rolled oats, barley, sweet potatoes, and black beans.

What Counts As Low Carb?   

Low carb diets usually require higher proteins and healthy fats to compensate. If the number of carbs was reduced, the body burns its stores of body fat and protein for fuel. Low carb diets are claimed to be a better method to slim down than low-fat diets.  

However, daily calorie intake depends on your age, activity levels, food culture, personal preference, and current metabolic health. Therefore, what may count as a low carb diet for your weight loss may not be as low for others. 

As already mentioned above, if you are physically active and have more muscle mass, you can tolerate more carbs and still get positive weight loss results. However, if you are obese, has high blood sugar, has a metabolic syndrome, or has type 2 diabetes, your carb intake changes its range, too.

Find out how you can calculate your macros here. 

Will A Low Carb Diet Help You Lose Weight?

low carb diet

Yes, a low carb diet will help you lose weight like low-fat diets. This weight loss diet requires fewer carbs intake and turns your higher protein and fat intake into fuel for better health benefits. Coupled with exercise, you might also lose an inch off your waist in just a week

Fiber-rich carbs, like whole grains, fruits, vegetables, beans, and lentils, help fill you up and keep you feeling full longer. Fiber is indigestible, so it takes your body a while to pass through your digestive system, helping maintain that full feeling. [1]

The Dietary Guidelines for Americans even recommends that carbs make up 45 to 65 percent of calories every day. Therefore, having at least 900 and 1,300 calories a day, you must have 225 and 325 grams of carbohydrates a day. It’s also recommended that you keep track of your calories.

Bottom Line – Amount of Carbs A Woman Should Eat To Lose Weight  

Based on intensive research, our team discovered that the amount of carbs or calories a woman should eat to lose weight depends on her size, age, diet, and activity levels. Your body’s composition, food culture, personal preference, and current metabolic health may be factors, too. 

If you want to lose excess fats faster, limit your carbohydrates to somewhere between 50 and 150 grams of carbs per day. Furthermore, you don’t have to cut off your calorie intake to get slimmer. It’s best to increase your protein and fat intake since they are denser than carbs and make you feel full faster. 

If you want to take full control of your body and how you look, we recommend signing up to Warrior Babe—NOW. Warrior Babe provides an excellent service in walking through a woman’s dietary guidelines by understanding body composition.

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WarriorBabe Blueprint™️

  • NBecome The Macro Genius
  • NAdjust Your Own Diet Over Time
  • NIdentify & Assess Body Signals
  • NDesign Workouts Based Off Your Goals
  • NGain Personal Control Of Your Life
  • NCreated Desired Body Composition
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