If you have significant difficulty losing weight, or if you want to lose weight faster, the recommended number is
20 net grams of carbs or less (and remember to drink plenty of water).
The usual range is 20 - 50 (or even up to 70 for people who are very active and engage in a lot of exercise) but some people need to restrict their carbohydrate allowance far more than others do. If you are one of those people, the lower end of the range can be a better choice.
You decide how strict you need to be. If you are unsure, experiment in the 20 - 50 range. It is a scientific fact that, unlike protein and fats, carbohydrates are not an essential nutrient. Therefore, there is no minimum daily requirement of carbohydrate. Though there is no minimum daily requirement, they do have many beneficial phytochemicals and fiber so eating some is fine as long as they are from natural sources.
The best natural sources are fresh low carbohydrate vegetables and fruits. Therefore, staying within your daily carbohydrate allowance, get your carbs from fresh non-starchy vegetables and low carbohydrate fruits such as berries.
In addition, eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat.) This type of carbohydrate is a major cause of unwanted weight gain, insulin resistance, obesity, fat accumulating around the stomach or abdomen, heart disease, and many other diet related diseases. If you are unsure what these foods are, you will find a list further down this page, under Sources and Related Links.
Replace refined processed carbohydrates with
'fat burning' foods. Fat burning foods are excellent replacements. Moreover, you can make good use of
the thermic effect of fat burning foods to 'burn' more body fat. If you are unsure what these foods are, you will find a list, and more about the fat-burning thermic effect, further down this page, under Sources and Related Links.
Overall, there are two key factors to losing weight. One is what you eat and one is exercise. So, count carbohydrates and eliminate or strictly limit refined processed carbohydrates. If you have always found it very difficult to lose weight, count calories too. Some people who have become significantly
insulin resistant need to count both calories and carbohydrates in order to lose body fat. In addition, add cardio exercise if you are able to exercise. Regular cardio (cardiovascular) exercise is an excellent fat burner.
So, for the free lists, charts and plans to show you how to do it or to advance you further:
- List of refined processed carbohydrates (to avoid or limit)
- The 15 excellent fat burning foods (to replace the refined processed carbohydrates), and more about the thermic effect of those foods
- More on how to use low carbohydrate foods
- Carbohydrate chart for vegetables (free chart for daily use)
- Carbohydrate chart for fruits (free chart for daily use)
See the pages,
further down this page, listed under Sources and Related Links. .