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carbs per day to lose weight

by (60)
Updated about 6 hours ago
Created December 17, 2012 at 3:05 AM

I will try again....I have read that 50 to 100 carbs a day is what is recommended to excel weight loss if eating just meats and veggies and eggs would that be under 100 or should i just not worry about the amount of grams per day and just stay away from sugers,breads etc

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601 · December 19, 2012 at 8:00 PM

Most days my carbs fell well below 20g. On workout days I'd approach 30. For six weeks I was constantly thirsty (despite drinking a gallon or more of water per day). My head hurt. My jaw hurt. I was supplementing electrolytes (eating avocado, using salt and lite salt, supplementing magnesium). I saw zero weight loss, not even water weight. How long do you suggest one lives in abject misery while one adjusts? I'm so tired of the "this worked for me so it should work for everyone" attitude people have. We're all different.

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60 · December 19, 2012 at 3:48 AM

Thanks thats the answer I was looking for

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14877 · December 18, 2012 at 11:19 PM

IN short, bad recommendation. Also, the laws of thermodynamics still apply. You can eat as many carbs as you wish and still lose weight as long as you are creating a calorie deficit. But, losing WEIGHT is stupid. No one wants to lose weight. You want to lose fat. Eat ketogenic and you'll hang on to fat longer, as ketones are a survival mechanism to allow us to survive longer (i.e. retain fat- energy reserves longer).

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14877 · December 18, 2012 at 11:17 PM

1. At the root of GTs hypothesis is that insulin makes us fat. 2. GT prescribes a VLC diet to avoid insulin. 3. GT neglects the fact that animal protein is sometimes more insulinogenic than carbs. 4. GT neglects the fact that carbs raise glucose, which does not necessarily raise insulin. Carbs raise insulin in insulin resistant individuals. People who are insulin sensitivie actually need to produce very little insulin to transport glucose to their MUSCLES (not fat...where it goes for fat people who binge and don't exercise).

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2407 · December 18, 2012 at 5:03 AM

agreed. leangains.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 3:08 AM

thhq, no dogma here, just a lot of scientific and experiential evidence backing zc/vlc as a way to re-educate the metabolism and then adding back carbs appropriately to attain goals. What did your ancestors eat? Jaime, tubers are starchy roots. I prefer sweet potatoes, yams, Asian satsumaimo, or starchy winter squashes. Regular potatoes are good too, if you tolerate nightshades; I do not. Paleo is on the fence about white rice; it's pretty benign in my opinion (few are allergic to rice) and I use it occasionally.

3491e51730101b18724dc57c86601173
8057 · December 18, 2012 at 1:39 AM

New Era, you're clearly NOT insulin resistant. Lucky you! Skip lunch a few days in a row and you'll lose your vanity weight. For those of us who ARE insulin resistant, eating a low calorie diet of Twinkies would not work for the reasons stated above, PLUS, cravings, hunger, hypoglycemia would be so severe that we'd end up eating far more calories than intended and WE'd store it all as fat. So even if CICO is true (and I don't believe CICO is true!) the all twinkie "low calorie" diet would NOT help an insulin resistant individual lose weight.

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60 · December 18, 2012 at 1:23 AM

What are tubers?

Thumbnail avatar
10151 · December 18, 2012 at 1:07 AM

I feel more of a need to eat what my ancestors ate than to comply with VLC dogma.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:11 AM

And six weeks isn't long enought to adjust. Furthermore, IMHO' any carbs during adjustment can keep a system from actually adjusting and adapting. First month of zero carb ain't pleasant, then it's smooth cruising. To me, 30g a day is dipping the metabolic toe in the water as it were.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:09 AM

Ever try staying keto at zero carb for a while, and once or twice a week loading tubers at night after a good piece of exercise?

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:07 AM

And I think GOALS need varying carb levels and load frequencies; severe derangement and special conditions notwithstanding, humans are humans and saying some need this and some need that is akin to the oft heard response of the non paleo when trying to make excuses for why they "can't" do it: well, I'm different, and I NEED xyz.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:05 AM

IMHO I agree with Rob in principle that we don't need carbs. I felt great on meat alone for five months. But at some point you start to feel hollow and carbs can really jump start your hormones and fat loss. Pure keto doesn't give you that hard, thin skinned, lean body. Personally, I think zero carbs for some months is perfect for healing and teaching the mind and body to be healthy and burn fat. Then, an occasional (1-3x/week depending on goals) accute carb load above 1-200g is better than the slow drip, more constant 50-100g continuous intake.

98bf2ca7f8778c79cd3f6c962011cfdc
24271 · December 17, 2012 at 11:39 PM

Some need 50-100. Some need 200. Some need 0. I think 50-100 is a good place to start if you've never played with your carb intake. I need much lower than the oft-prescribed to lose weight as do many others.

0b4326a4949718451a8571b82558dc10
2341 · December 17, 2012 at 11:26 PM

I average 200 a day all from tubers....and do fine

8634d4988ced45a68e2a79e69cc01835
1607 · December 17, 2012 at 9:10 PM

I wonder what it means if no matter what I do: high carb, low carb, work out way more, way less....I only lose weight if I reduce total calories. (I don't need to lose weight, but I have 5 vanity pounds I'd like to drop). It's like my body is a machine and stay the same despite changes I make, unless I drop my cals way down. :-/

6714718e2245e5190017d643a7614157
10054 · December 17, 2012 at 7:04 PM

+1 Was hoping that Paul would post on this.

47b12f36b8b3957a1ed626e48a84dca8
60 · December 17, 2012 at 4:27 PM

Thanks thats alot of great info

Cf416725f639ffd1bb90764792ce7b8a
2799 · December 17, 2012 at 2:59 PM

The "one size fits all" here is the 50 to 100 that I see constantly repeated.

6714718e2245e5190017d643a7614157
10054 · December 17, 2012 at 2:11 PM

Because everyone is different and there is no one size fits all when it comes to diet.

F5a0ddffcf9ef5beca864050f090a790
15400 · December 17, 2012 at 1:12 PM

At least somebody knows the truth! Way to go, Kettlebellwitch!

Eed7dabde3d61910685845e04605267f
2944 · December 17, 2012 at 5:14 AM

If eat as much as you want means eating until satiety, then yeah I'ld say 'eat as much as you want'. If the want isn't derived from reliable hunger cues though (eg derived from emotinoal needs instead), I definitely agree that 'eating as much as you want' will not be helpful for weight loss

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2407 · December 17, 2012 at 4:30 AM

you cannot eat as much as you want. eat too much of anything and youll get fat. that said, yes, keto can be advantageous for several reasons

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60 · December 17, 2012 at 3:53 AM

looking to loss some weight i have read that you can eat as much as you want while on the paleo so I dont want to over do it on a food the I think is low carb but really isn't. I think Iam just looking to much in to it.

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1405 · December 17, 2012 at 4:27 AM

I suggest "Why We Get Fat And What to do About It" by Gary Taubes.

It will explain everything clearly.

One of the main things of paleo is eating until satiety, since cavemen did not limit themselves based on anything but that.

How long have you been paleo?

If you want to do low carb, sticking to meat, eggs, leafy greens, and lots of fats will get you there.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · December 18, 2012 at 11:19 PM

IN short, bad recommendation. Also, the laws of thermodynamics still apply. You can eat as many carbs as you wish and still lose weight as long as you are creating a calorie deficit. But, losing WEIGHT is stupid. No one wants to lose weight. You want to lose fat. Eat ketogenic and you'll hang on to fat longer, as ketones are a survival mechanism to allow us to survive longer (i.e. retain fat- energy reserves longer).

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · December 18, 2012 at 11:17 PM

1. At the root of GTs hypothesis is that insulin makes us fat. 2. GT prescribes a VLC diet to avoid insulin. 3. GT neglects the fact that animal protein is sometimes more insulinogenic than carbs. 4. GT neglects the fact that carbs raise glucose, which does not necessarily raise insulin. Carbs raise insulin in insulin resistant individuals. People who are insulin sensitivie actually need to produce very little insulin to transport glucose to their MUSCLES (not fat...where it goes for fat people who binge and don't exercise).

best answer

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2407 · December 17, 2012 at 4:47 AM

eat fatty meat, eggs, and fish (beef, lamb, pork, fatty fish) and non-starchy (green, above ground not root) veggies only for a month. if you get your body used to / adapted to burning fat for energy. enzymatic, metabolic, and systemic adaptations will occur.

prefer fatty cuts of meat and dont shy from this. you NEED fat to make it work. if you cant see alot of white in the cut, it isnt right. if you get this right you wont need to add any fat from anything else. if you must, olive oil, macadamias, coconut oil tallow, and real butter are ok. but you dont need it if you are eating fatty enough meat.

the adjustment month isnt fun. then the adaptation happens and it feels like magic; clear mind, stable mood, stable hunger levels. it will teach you the difference between real and (false) hormonal hunger. it will rest your insulin metabolism and heal it. it will do the same for leptin.

stay this way as you wish, for at least a couple months total. i did for five months.

dont worry about or count calories during the adjustment month. after that, get a gram scale, and consistently eat the same amount of meat a day. if youre weight loss stalls, lower that daily gram amount of meat you consume. start counting calories. if you stall for more than two weeks, lower amounts.

after you stay fat/meat only for as long as you wish (min two months), time to add carbs. if you are still above 15 percent bodyfat, i recommend a once a week carb load, say sunday night. best at night. eat less that day, then after dark begin to eat all the tubers or starch you can (sweetpotatoes, potatoes, white rice is best). take an hour or two break, do it again, until bed. this will jump start your hormonal system and give leptin a boost that creates a fat burning effect. the first time you do it, go easy as it will be a shock. dont worry about calories here. first time, say 100-200 grams of carbs. thats conservative. but each time you do it, bump it up till you can tolerate A LOT. its called Carbnite. this will work even without exercise.

when you get at or below 15 percent bodyfat (20 for a woman), and want to go lower, you can eat tubers/starch at night at moderat 1-200g levels or what feels good, 2-3 times per week, but you must exercise those days, preferably heavy weights 45min. women and men both should lift heavy.

if you want a more nonchalant approach, stay keto for two months then start having tubers/starch at night one to three times per week. night carb eating causes the best fat loss.

now, get to it.

47b12f36b8b3957a1ed626e48a84dca8
60 · December 17, 2012 at 4:27 PM

Thanks thats alot of great info

best answer

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10151 · December 18, 2012 at 1:05 AM

Two comments not already made:

-If you're starting out near a healthy weight, a diet-only approach is going to go very slowly unless you combine it with fasting or other severe calorie restriction. If you're starting out obese it's much easier to lose on diet alone.

-The major benefit from staying away from high carbs is their high digestion rate, which leaves you feeling hungry a lot of the time and inclined to crave and binge. Finding a way to be satiated on not very much food is tricky, and high glycemic foods aren't helpful unless you combine them with high activity.

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2407 · December 18, 2012 at 5:03 AM

agreed. leangains.

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5929 · December 17, 2012 at 4:26 PM

I would characterize it this way:

  • 0% to 30% carb (roughly, 0 to 150 g carb per day) has advantages over higher carb diets for weight loss;

  • The problems with higher carb diets increase roughly linearly with amount of carbs over 30%, so a 50% carb diet will be twice as likely to inhibit weight loss as a 40% carb diet;

  • Reducing carbs toward 0% favors faster short term weight loss but longer term weight loss stalls or regains, while a carb intake closer to 30% slows immediate weight loss but is more sustainable and more likely to lead to permanent weight normalization.

And of course there are individual variations.

See Perfect Health Diet , esp Ch 17, for more details.

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10054 · December 17, 2012 at 7:04 PM

+1 Was hoping that Paul would post on this.

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365 · December 17, 2012 at 3:33 AM

What exactly are you aiming for? To be perfectly, honest... you can lose weight eating twinkies. Weight loss is purely thermodynamics, simply eat more than you burn to gain weight and eat less than you burn to lose weight.

Give us some details and we will be able to help... and thus the question won't be negged.

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2944 · December 17, 2012 at 5:14 AM

If eat as much as you want means eating until satiety, then yeah I'ld say 'eat as much as you want'. If the want isn't derived from reliable hunger cues though (eg derived from emotinoal needs instead), I definitely agree that 'eating as much as you want' will not be helpful for weight loss

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 17, 2012 at 4:30 AM

you cannot eat as much as you want. eat too much of anything and youll get fat. that said, yes, keto can be advantageous for several reasons

47b12f36b8b3957a1ed626e48a84dca8
60 · December 17, 2012 at 3:53 AM

looking to loss some weight i have read that you can eat as much as you want while on the paleo so I dont want to over do it on a food the I think is low carb but really isn't. I think Iam just looking to much in to it.

Ce23d7fff205da2c70b4581662e19cee
1
18 · December 17, 2012 at 4:28 AM

Disagree on the Twinkies! If you're insulin resistant you have to pay attention to carbs not just calories. Of course those Twinkies are loaded with carbs!!! 50-100 carbs/day and most people should lose weight. However, if you're insulin resistant, you may have to keep it under 50 to lose weight. It's not just burning more calories than you eat, it's what your body does with what you eat. If you're insulin resistant glucose turns to fat more readily than energy. Really sucks!

3491e51730101b18724dc57c86601173
8057 · December 18, 2012 at 1:39 AM

New Era, you're clearly NOT insulin resistant. Lucky you! Skip lunch a few days in a row and you'll lose your vanity weight. For those of us who ARE insulin resistant, eating a low calorie diet of Twinkies would not work for the reasons stated above, PLUS, cravings, hunger, hypoglycemia would be so severe that we'd end up eating far more calories than intended and WE'd store it all as fat. So even if CICO is true (and I don't believe CICO is true!) the all twinkie "low calorie" diet would NOT help an insulin resistant individual lose weight.

8634d4988ced45a68e2a79e69cc01835
1607 · December 17, 2012 at 9:10 PM

I wonder what it means if no matter what I do: high carb, low carb, work out way more, way less....I only lose weight if I reduce total calories. (I don't need to lose weight, but I have 5 vanity pounds I'd like to drop). It's like my body is a machine and stay the same despite changes I make, unless I drop my cals way down. :-/

F5a0ddffcf9ef5beca864050f090a790
15400 · December 17, 2012 at 1:12 PM

At least somebody knows the truth! Way to go, Kettlebellwitch!

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15400 · December 18, 2012 at 10:44 PM

I did not see the answer that I was looking for so here is my answer:

one cup of most vegetables (raw) equals 5 carb grams. 1/2 cup of most vegetables (cooked) equals 5 carb grams.

Fruits are high in carbs. Like one small green apple is about 15 carb grams.

Starchy vegetables are high in carbs also. Like one cup of green peas would be 15 carb grams as well.

Nuts - 1 oz is about 5 carb grams.

Yogurt - one cup is about 10 carb grams or more, depending on the brand.

Anywhere from 30 to 50 is low carb. Anywhere from 60 to 70 is medium carb. Anywhere from 70 to 100 is still okay. But over 100 carb grams per day is high carb.

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60 · December 19, 2012 at 3:48 AM

Thanks thats the answer I was looking for

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601 · December 17, 2012 at 10:02 PM

I was absolutely crazy at 30g per day (for six weeks). While I do best on a low carb diet (fewer than 100g per day), keto and I just don't get along. It's not the answer for everyone.

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601 · December 19, 2012 at 8:00 PM

Most days my carbs fell well below 20g. On workout days I'd approach 30. For six weeks I was constantly thirsty (despite drinking a gallon or more of water per day). My head hurt. My jaw hurt. I was supplementing electrolytes (eating avocado, using salt and lite salt, supplementing magnesium). I saw zero weight loss, not even water weight. How long do you suggest one lives in abject misery while one adjusts? I'm so tired of the "this worked for me so it should work for everyone" attitude people have. We're all different.

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2407 · December 18, 2012 at 12:11 AM

And six weeks isn't long enought to adjust. Furthermore, IMHO' any carbs during adjustment can keep a system from actually adjusting and adapting. First month of zero carb ain't pleasant, then it's smooth cruising. To me, 30g a day is dipping the metabolic toe in the water as it were.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:09 AM

Ever try staying keto at zero carb for a while, and once or twice a week loading tubers at night after a good piece of exercise?

Cf416725f639ffd1bb90764792ce7b8a
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2799 · December 17, 2012 at 1:59 PM

Why do people keep going for 50 to 100?

You need zero. I average about 10g a day and do fine.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 3:08 AM

thhq, no dogma here, just a lot of scientific and experiential evidence backing zc/vlc as a way to re-educate the metabolism and then adding back carbs appropriately to attain goals. What did your ancestors eat? Jaime, tubers are starchy roots. I prefer sweet potatoes, yams, Asian satsumaimo, or starchy winter squashes. Regular potatoes are good too, if you tolerate nightshades; I do not. Paleo is on the fence about white rice; it's pretty benign in my opinion (few are allergic to rice) and I use it occasionally.

47b12f36b8b3957a1ed626e48a84dca8
60 · December 18, 2012 at 1:23 AM

What are tubers?

Thumbnail avatar
10151 · December 18, 2012 at 1:07 AM

I feel more of a need to eat what my ancestors ate than to comply with VLC dogma.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:07 AM

And I think GOALS need varying carb levels and load frequencies; severe derangement and special conditions notwithstanding, humans are humans and saying some need this and some need that is akin to the oft heard response of the non paleo when trying to make excuses for why they "can't" do it: well, I'm different, and I NEED xyz.

F4d991ae6bcc8c23851369ad86fbef7d
2407 · December 18, 2012 at 12:05 AM

IMHO I agree with Rob in principle that we don't need carbs. I felt great on meat alone for five months. But at some point you start to feel hollow and carbs can really jump start your hormones and fat loss. Pure keto doesn't give you that hard, thin skinned, lean body. Personally, I think zero carbs for some months is perfect for healing and teaching the mind and body to be healthy and burn fat. Then, an occasional (1-3x/week depending on goals) accute carb load above 1-200g is better than the slow drip, more constant 50-100g continuous intake.

98bf2ca7f8778c79cd3f6c962011cfdc
24271 · December 17, 2012 at 11:39 PM

Some need 50-100. Some need 200. Some need 0. I think 50-100 is a good place to start if you've never played with your carb intake. I need much lower than the oft-prescribed to lose weight as do many others.

0b4326a4949718451a8571b82558dc10
2341 · December 17, 2012 at 11:26 PM

I average 200 a day all from tubers....and do fine

Cf416725f639ffd1bb90764792ce7b8a
2799 · December 17, 2012 at 2:59 PM

The "one size fits all" here is the 50 to 100 that I see constantly repeated.

6714718e2245e5190017d643a7614157
10054 · December 17, 2012 at 2:11 PM

Because everyone is different and there is no one size fits all when it comes to diet.

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