When eating a low-carb diet for weight loss, it is easy to get confused about the correct level of carbohydrates to include, because each person can consume different levels of carbohydrate while losing weight. The amount of carbohydrates you can consume per day and still lose weight depends on your activity level and individual body chemistry. In order to find our your personal level of carbohydrates, you need to start with low levels and gradually increase the amount of carbs you consume. As with many other lifestyle changes, it is best to consult a doctor before starting a new diet.
When you start a low-carb diet, it's best to start with a small amount of healthy carbohydrates. Starting with a small amount at first will allow you to start losing weight faster and get a better idea of how well you lose weight at different levels of carbohydrate consumption. In addition, starting with small servings of carbohydrates, such as those found in salad greens, helps you to get in the habit of counting carbohydrate grams. Some low-carb plans suggest starting with a single small salad per day, and others suggest consuming up to 40 or 50 grams of carbohydrates per day. The amount of carbohydrate you start with will depend on your individual health, activity level and low-carb plan.
Ketosis is the name for the process of converting body fat into energy for the body. This process occurs when there are not enough carbohydrates in your diet to fuel your body. Without the instant fuel that sugar and other carbohydrates provide, your body has to seek another source of energy. Body fat is stored for the body to use when there is need for additional energy and can be easily converted into ketones to provide fuel for your body. As your body uses up body fat to generate energy, you begin to lose weight.
Gradually Increasing Carbs
When your weight loss has begun and you are in ketosis, you can gradually increase the amount of carbohydrates in your diet. Keep careful track of how many carbohydrates you are eating during this process. You also need to check your weight every day at the same time in order to get an idea of how fast you are losing weight. As you add carbohydrates, you will notice your weight loss slowing down. When your weight loss stops completely, reduce your carbohydrate intake to the most recent level at which weight loss was ongoing. For example, if you were losing weight at 60 grams of carbohydrates per day and are no longer losing weight at 70 grams of carbohydrate per day, you need to return to 60 grams of carbohydrate per day in order to continue losing weight.
Carbohydrates are not all created equal. If you are restricting your carbohydrate intake, it is important to ensure that the carbohydrates you eat are healthy. Wasting your daily carbohydrate allotment on a doughnut, rather than a robust serving of broccoli, is a poor dietary choice.