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If you’re trying to lose a few pounds, one of the best ways to influence body fat is by restricting carbs. If you’ve never been on a low carb diet, or maybe you’ve tried it without much success there’s some basic concepts and rules you’ll want to follow to lose the most weight.
How much, and how quickly, you lose weight will be determined by the type of low carb plan you follow. Here’s a quick low carb dieting guide for all levels of dieting experience.
Why Low Carb?
If the basic concept of weight loss is to reduce calories, and create a calorie deficit, why should you then switch your diet to low carbohydrates as well? Is it even necessary to lose weight?
While it’s not necessary for weight loss, it’s a common practice because it’s an efficient and effective way to increase the loss of body fat.
If you reduce your total calories per day by a significant margin, you’re going to lose weight. But certain foods (carbohydrates) can slow your progress because of the way it influences insulin, blood sugar, and metabolism.
The combination of reducing calories and reducing certain carbohydrates will help you lose weight much faster than simply reducing total calories per day.
See Also: How to intermittent fast
How Many Carbs Per Day
Not all low carb diets are the same. Some are very strict, requiring you to stay as close to zero grams per day as possible, and others are more liberal with the type and amount of carbs allowed.
There are certain thresholds of carbs per day that will define the type of low carb diet plan you’re following. The more you’re able to consistently restrict carbs, the more consistently you’ll be able to lose body fat.
0-20 Grams Per Day
Weight Loss: Rapid
This ultra strict 20 gram threshold is what you’ll experience with diets like Atkins or Ketosis. The weight loss is very rapid, but it’s also very challenging to follow for long periods of time.
20-50 Grams Per Day
Weight Loss: Moderate
This is a very manageable and effective low carb plan that can help you lose several pounds per month. The weight loss isn’t rapid, but it’s a sustainable goal for most lifestyles.
50-80 Grams Per Day
Weight Loss: Slow
This is often the carb plan recommended by health professionals for long term weight loss or management. There’s no rapid, or even significant weight loss, but the ease of use makes it worth doing if you aren’t in a hurry to lose weight.
Over 80-100 g per day
Weight Loss: Minimal
When you cross into 80-100 grams of carbs per day you’re essentially in a maintenance, or carb equilibrium, phase. It will neither cause significant weight gain or loss. Over the course of 6-12 months, however, you should notice a reduction of overall body fat.
Related: How to lose 20 pounds in two months
Carbs To Eliminate
Not all carbs are equal when it comes to weight loss, and not all carbs will need to be completely eliminated. You’ll still be eating a small amount of carbs each day, but you’ll want to reduce the carbs known to directly influence insulin and blood sugar.
– Refined Grains
– White rice
– White bread
– Foods cooked with white flour
Carbs You Can Still Eat
Carbs considered “less bad” while dieting are slow digesting, whole grains. These foods are less likely to spike your insulin, or influence blood sugar.
– Whole grain rice
– Sweet potatoes
– Whole wheat bread
– Most vegetables