How much carbohydrate to consume daily for fat loss Low-carb diet

Carbohydrates are the source of physical strength, the cornerstone of fitness, the importance of self-evident, so at the people who want to lose fat, how much carbohydrate should be consumed every day?

How much carbohydrate to consume per day for fat loss

During fat loss, the recommended total calorie intake is less than your target weight multiplied by 30Kcal, the calorie ratio of three meals in the morning, noon and night is 3:4:3, and the ratio of three major nutrients is 5:2.5:2.5. For example: you weigh 70 and want to reduce to 60, your maximum daily intake of 60 times 30 equals 1800Kcal, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal, your three meals are 540Kcal, 720kcal and 540Kcal respectively. The carbohydrate calories for breakfast and dinner are 540 times 0.5 equals 270Kcal and the mass is 270 divided by 4 = 67.5 grams. The carbohydrate calories for lunch is 720 times 0.5 = 360Kcal mass is 360 divided by 4 = 90 grams.

The best way to consume carbohydrates

The effect of carbohydrate intake on the body is mainly in blood sugar and the hormonal response caused by changes in blood sugar. Generally speaking, a steady intake of sugar is better for the body than a rapid intake of sugar. Based on this, we recommend that 1. Prioritize the intake of carbohydrates with high fiber content. 2. Prioritize the intake of foods with low glycemic index.

What happens when you have too many carbohydrates

Excess carbohydrates are converted to fat. Although fat synthesis is an energy-consuming process (about half of the energy is consumed), a habitual high-carbohydrate (experimentally 2.5 times the daily energy requirement) diet induces and alters body metabolism (adipose tissue itself produces from scratch the enzymes needed to synthesize all pathways from sugar to fat), further stimulating fat synthesis. Although the high carbohydrate amounts mentioned above are rather extreme, it is certain that excessive carbohydrates are a cause of obesity. Obesity is in turn generally accompanied by insulin resistance, glucose intolerance, dyslipidemia and hypertension. However, if you feel hungry and are controlling your weight and have to eat something, carbohydrates that contain less fat are actually a good choice - second only to consuming vegetables and fruits.

What happens when you don't have enough carbohydrates

As research into weight loss has made controlling carbohydrate intake an important part of weight loss, the problem of carbohydrate deficiency, as a result, has grown. The main problems caused by carbohydrate insufficiency are lack of physical energy, ketosis, decreased resistance to toxicity, decreased immunity, mental weakness, and easy constipation throughout all aspects of carbohydrate action.

1. Ketosis effects

Generally stop eating carbohydrates for 40 hours, the ketone body in the body will rise from 0.01 to 2.9, and after seven days, it will rise to 4.5, and then the ketone body in the blood will remain at a more stable concentration, and the excess ketone body will be excreted out of the body with urine. However, the long-term high ketone body concentration is not the regular state of the human body, and its metabolism is more prone to problems. When too many ketone bodies accumulate and the acidity in the blood is enhanced, ketonemia and blood acidosis will occur. There are more and more potential dangers of ketosis, including hyperlipidemia, impaired phagocytic neutrophil supply, optic neuropathy and osteoporosis, among others.

2. Weakened liver function

Insufficient material for synthesizing anti-toxic substances in the liver, weakening of the body's anti-toxic capacity and reduced immunity.

3. Suppression of nerves

The effect on nerves, increased ketone bodies, reduced insulin activity and lower blood sugar concentration will inhibit the excitability of neurons, and people become mentally weak and easily tired.

Role of carbohydrates

The main role of carbohydrates in the body is energy supply. Other roles are also important but may receive less attention. For example, they are involved in liver detoxification and serve as an important part of the body's immune capacity - constituting antibodies that resist bacterial toxicity.

Energy supply

Glucose produces 4 kcal of heat per gram. It provides energy for the body, and its consumption is directed towards supplying the brain (minimum average daily consumption of 130 g for adults if all glucose is used for energy supply) and blood cells. It also provides part of the body's regular energy needs (about 35% of energy in the non-exercise state) and provides the main energy supply for the body's exercise state (because it is fast to transport, fast to convert and consumes less oxygen when releasing the same amount of energy).

Constitutes cells and tissues

Every cell contains carbohydrates in the amount of 2-10%, mainly in the form of glycolipids, glycoproteins and proteoglycans, distributed in fine brain membranes, organelle membranes, cell plasma and in the intercellular matrix (in this proportion, the tissue composition of the organism requires much less sugar than proteins). Some antibodies, enzymes, blood group substances and hormones are also synthesized without carbohydrates. Glycoproteins, composed of sugar and proteins, are the building blocks of cartilage - in addition glycoproteins are widely present in human tissues and have complex roles, mainly in various cellular recognition.

Detoxification

The metabolism of sugars produces glucuronic acid, which binds to toxins in the body (e.g., drug bilirubin) and thus detoxifies them. Therefore, when liver glycogen is sufficient, the liver's detoxification capacity becomes strong and the liver is less likely to be poisoned. The resistance to various bacterial toxicities is also increased.

Saving protein

Insufficient carbohydrates in the diet force the body to use protein to meet the energy requirements of the body's activities, which affects the body's new protein synthesis and tissue renewal.

Anti-ketone body production

When the body is deficient in sugars, it converts to the breakdown of lipids for energy and at the same time produces ketone bodies. Although ketone bodies can replace glucose for brain energy (due to the blood-brain barrier, substances other than glucose and ketone bodies cannot enter the brain to provide energy to brain tissue. Ketone bodies can account for 25%-75% of the brain's energy source during starvation), but too much ketone bodies can lead to hyperketoacidemia.

Strengthening the intestinal tract

With enough dietary fiber in the digestive tract, you can improve intestinal motility, reduce the residence time of feces in the intestine, prevent constipation, prevent colon and rectal cancer, and combat hemorrhoids.