Carbohydrates (carbs) are the main nutrients for our body obtained from vegetables, grains, and beans. People consume carbohydrates to gain energy so that they don't need to use fat as fuel.
The amount of daily intake depends upon various factors such as age, gender, profession, and health condition.
On average, carbs make between 45- 65 percent of the calories in our bodies. We shall discuss the number of carbs that we should consume to lose or gain weight.
Factors to consider when considering the amount of carb intake.
Body size
The body size determines the amount of carb intake a person requires to maintain their present weight. For example, the larger the body size, the higher the number of carbs that the person will require.
The level of exercise
Exercises help to regulate the number of carbs needed through the glycogen storage process. During this process, the muscles release glycerol and ATP from them into the bloodstream, which enhances the individual's overall endurance and muscular strength.
Blood sugar level
The number of carbs we take will depend on the level of sugar in the bloodstream. In case it is too high, it is necessary to reduce the consumption of carbs. Higher glucose levels in the blood increase insulin secretion, increasing hunger feelings and food cravings.
Age
The age of an individual determines the number of carbs being consumed. As one age, the appetite reduces, causing less carbohydrate needs to meet the metabolic demand. However, with increasing age comes reduced muscle mass due to chronic diseases like arthritis or osteoporosis.
In general, if you are overweight or underweight, consuming too many carbs may lead to obesity. Eating excess carbs not only increases stored fat but also leads to heart diseases. A low-carb diet has been recommended to fight against the accumulation of cholesterol in the blood. A high level of blood cholesterol can cause serious problems to your overall health. In the case of diabetes, diabetic patients must restrict themselves to increased calorie consumption.
The benefits of using carbohydrates.
Carbohydrates are considered a basic macronutrient that provides a lot of important functions to the body. They play a crucial role in cell growth, muscle maintenance, energy production, immune system functioning.
As mentioned earlier, these carbs also affect blood sugar levels. Thus, when we talk about losing weight, we mostly focus on restricting our calorie intake yet not considering any other factor.
However, many factors might come into play while deciding if increasing or decreasing the usage of carbohydrates can lead to weight loss or not.
Carbohydrates are good for our body because they increase the level of insulin in our bloodstream. Insulin regulates sugar levels in the blood. Thus, it is best to keep away from sweets and refined sugars like white bread, pasta, roasted corn. These foods decrease the level of insulin in the bloodstream.
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Low carb foods are beneficial as they provide a slow release of energy compared to high carb foods that give a quick rush of energy.
Carbs To Gain Weight
How many carbs to consume in a day to gain weight?
We consume carbohydrates daily without knowing the real amount of these nutrients that should be in our bodies. Carbohydrates contain two major elements: carbon and oxygen. These two elements are abundant in foods like; bread, pasta, potatoes, rice, etc.
Carbs provide us with energy, but we need to maintain a proper carbohydrate ratio and help us gain weight according to our needs.
The minimum carb intake per day should be between 100-150 grams if consuming more than these amounts will prove harmful. A person who follows a normal healthy diet needs two-thirds of his total calorie requirement from carbs.
The number of carbohydrates consumed in a day to gain weight varies depending on the weight that the person targets to attain during a specific period.
If you want to gain more than 5 kgs within two weeks, then consume about 270-480 grams of carbohydrates per day along with a regular workout. Daily exercise helps to reduce the amount of food required for a specific duration of time. You will soon notice a reduction in your appetite.
Carbs To Lose Weight
How many carbs to consume to lose weight?
Low carbohydrates are essential for weight loss for people who feel that they are overweight. This particular diet encourages the use of complex carbs over simple ones, which help in stabilizing blood glucose levels by slowing down digestion.
Moreover, eating low-carb veggies and fruits helps reduce the intake of calories due to its fiber content. Also, the reduction of carbs improves metabolism rate, thereby reducing the chances of gaining weight.
Before planning on the number of carbs to eat to lose weight, you should consult a nutritional specialist to get an idea about your current weight and what to expect after you start eating lower amounts of carbs.
After weighing out the pros and cons, most individuals stick to their existing carbohydrate consumption habits.
The maximum allowed consumption of carbs is under 50 grams per day for adults. But it depends upon one's current weight and the rate at which they want to lose weight thin for a certain period.
Since most foods are processed nowadays, it isn't easy to calculate the exact amount of carbohydrates a person needs to take in a day.
Hence, it is better to follow a balanced diet including low and high-carb foods instead of following a strict regime.
Conclusion
In conclusion, carbohydrates have been known to play a vital role in supporting life. They are also good sources of energy which our bodies can use.
When we talk about dieting, there are different types of diets and different kinds of dietary restrictions. Some basic guidelines need to be followed when one intends to do any dieting.
Thus, it is important to make sure you truly understand the benefits of dieting before consuming any amount of carbohydrates.
You can use the links below to learn more about gaining and losing weight by using carbs.
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