How many carbs should I eat on a weight loss plan?

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Answered by: Brad, An Expert in the How To Lose Weight Category
Simple Low Carb Weight Loss

So, you want to lose weight using a low-carb diet, but with all of the information floating around on the Internet it’s hard to know where to start. I have watched “experts” proclaim that you need to eat less than 20 carbs a day to lose weight, while others say you can eat as many as 200 and the extra pounds will still melt off. If the overwhelming amount of information out there confuses you, worry no longer, we are here to help.



Lets get one thing out of the way right now. There is no magic number when it comes to carbs. That’s right, one person might be able to lose weight eating just under 100 carbs a day and another might have to eat less than 30. We all have different insulin sensitivity levels so it is imperative that you find out what your individual level is.

In order to do this you need to experiment. This can be a bit confusing so I will layout guidelines that will make this process simple for you. The following are general guidelines that relate to carb intake and weight fluctuation.



300 + Carbs Per Day

300 + carbs a day are way too many for anyone to ingest. If your diet consists of cereal in the morning, followed by a candy bar before lunch, then heaping helps of pasta for lunch and dinner then you well exceed this amount. You will gain weight rapidly if you continue to eat this way.

150 – 300 Carbs Per day

This is the range most Americans fall into and it is one of the most dangerous. The reason this range is so dangerous is because you gain weight slowly and steadily, in this range and you cannot really tell that you are gaining weight. You wake up a decade or two later and you end up asking yourself how in the world you have come to weigh so much.

100 – 150 Carbs Per Day

This is the zone you will most likely want to stay in once you have reached your ideal weight. Most people can find a way to maintain their ideal weight somewhere in this range. This is the range you want to eventually be in.

50 -100 Carbs Per Day

This is the optimum spot for steady weight loss. If you follow this plan you can expect to lose 1 to 1.5 lbs of body fat per week in this range.

0 – 50 Carbs Per Day

You will lose weight rapidly in this range. This is where you want to start in your weight loss effort but it is not recommended to stay here for too long because you will have a hard time maintaining such low carbohydrate intake. You will be prone to relapse and go into a carb refeeding phase, which could potentially cripple your weight loss efforts.

Now that you understand the different carbohydrate phases we can move onto the weight loss plan. Do not worry it is very simple, follow the simple steps and you will be on the road to effortless weight loss.

Step 1

Pick a start date. Take out your calendar and pick a date in the near future when you will begin your weight loss program. Mondays usually work best.

Step 2

Clear out your cupboards and refrigerator. When starting you do not want to have old carbohydrate laden foods lying around tempting you to fall off the wagon.

Step 3

Divide the two months into two week time periods.

Step 4

Start consuming between no more than 50 carbs per day for the first two weeks. You will be amazed at how fast the fat falls off of you during the first two weeks of this program.

Step 5

Starting in the second two-week time period increase your carbohydrate intake by 10 carbs. Continue doing so every two weeks until you hit a weight loss plateau. Once you hit this plateau your work is almost done. If you are at your ideal weight then that is great. You have most likely found your maintenance carb intake. If you want to continue to lose weight start decreasing by 10 carbs per week until weight loss resumes.

That is it. Do not make this plan more complicated than you have to. It will take some time and some hard work but with a little patience and some will power you will succeed in reaching your weight loss goal.

Get started now. Pick your start date, clean out your kitchen and get ready to transform yourself for good!

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