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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Centers for Disease Control and Prevention: Losing Weight
- National Heart, Lung, and Blood Institute: How Are Overweight and Obesity Treated?
- National Heart, Lung, and Blood Institute: How Are Overweight and Obesity Treated?
- Physiology & Behavior: Relatively High-Protein or "Low-Carb" Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?
- Physiology & Behavior: Relatively High-Protein or "Low-Carb" Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?
- The Journal of Nutrition: Single-Protein Casein and Gelatin Diets Affect Energy Expenditure Similarly but Substrate Balance and Appetite Differently in Adults
- The Journal of Nutrition: Single-Protein Casein and Gelatin Diets Affect Energy Expenditure Similarly but Substrate Balance and Appetite Differently in Adults
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
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
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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
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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.
- 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.
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References
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Centers for Disease Control and Prevention: Losing Weight
- National Heart, Lung, and Blood Institute: How Are Overweight and Obesity Treated?
- Physiology & Behavior: Relatively High-Protein or "Low-Carb" Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?
- The Journal of Nutrition: Single-Protein Casein and Gelatin Diets Affect Energy Expenditure Similarly but Substrate Balance and Appetite Differently in Adults
Writer Bio
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.