Daily Carb Intake for Weight Loss

Although carbs don’t have the best reputation among some dieting communities, you don’t have to avoid carbs to successfully shed pounds. In fact, getting too few carbs can drain your energy – and therefore hinder your weight-loss efforts. Following general carb recommendations, while reducing your overall calorie intake, is the key to safely dropping weight.

Minimum Recommendations

Some low-carb weight-loss diets contain as few as 20 grams of carbohydrates per day, at least initially. However, meeting your carbohydrate recommended dietary allowance, or RDA, gives your body the fuel it needs to function properly -- and helps you avoid negative side effects associated with low-carb diets, such as:

• weakness
  
• fatigue
  
• dizziness
  
• headaches

The Institute of Medicine reports that the carbohydrate RDA is 130 grams daily for adult men and non-pregnant, non-nursing women.

Weight-Loss Calories

Effective weight loss often requires reducing your current intake by 500 to 1,000 calories daily, notes the Centers for Disease Control and Prevention 2. Individualized calorie needs for weight loss vary based on your initial body weight and activity level. Burning an extra 500 to 1,000 calories a day means you may not have to reduce your calorie intake to shed pounds.

Eat More Protein

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Healthy Options

Though it’s fine to cut out unhealthy carbs – such as added sugars, sweets, candy, sodas and other sugary drinks – many carb-containing foods are packed with essential nutrients your body requires on a day-to-day basis. Examples include fiber-rich nuts, seeds, legumes, whole grains and vegetables. Fiber is a type of carb that boosts satiety and isn’t entirely absorbed by your body. Low-fat milk is another source of healthy carbs, protein and calcium.