The number of carbohydrates you consume each day determines your daily calorie needs. You need to consume at least 2000 calories a day if you want to maintain your current bodyweight. If you are trying to lose weight, then it is recommended that you reduce your carbohydrate intake from the usual amount of 200 grams that most people eat daily down to 100 grams. This can be done easily enough, by taking away the carbohydrates from your food, or using an automated carb counter to do it for you.
Carbohydrate rich foods have been linked to weight gain due to their effect on insulin. High insulin levels promote storing of excess calories as fat, rather than burning them. To lose weight, it is recommended that you eat foods that have a low glycemic index. Foods like nuts, seeds and some fibrous vegetables contain a lot of fiber, which has a positive effect on insulin levels. Fiber also makes you feel full for longer, which reduces the likelihood that you will eat more food later in the day.
There are certain tips and techniques that can help you in your quest to shed those extra pounds. Don’t skip meals. Eat at least one meal with every three snacks. The three meals should be spread throughout the day, but try not to eat a big lunch. They can raise your insulin levels, making it harder to lose weight. Stay away from foods that promote weight gain Eliminate or limit foods like sugar, refined flours and fast food. Know what you are eating and avoid processed foods as much as possible.
Eating lots of complex carbohydrates in the morning and the evening can prevent your body from going into starvation mode, which helps in the long-term weight control. Anything you eat in between must be protein rich.
Choose lean meat, fish, legumes, nuts, eggs, and fat-free or low-fat dairy products as your main source of lean protein. Try to choose whole foods whenever possible, because they contain fiber and other nutrients that help with weight loss.
Calculate your daily calorie needs, and multiply that by 0.7 for women or 0.8 for men. Now, this number does not equal your total daily carbohydrate intake. This can range from between 40g and 100g, depending on your size and activity level. This is your total daily carbohydrate intake:
Here is where the magic happens. You will now divide this number by ten. This will be your average carb intake.
For example: Your total daily calorie intake is 1,800. Your daily carbohydrate intake is 180.
Now, you can either consume these on a daily basis, or you can have a carb load day. It is ideal to have a carb load day once a week.
Carb load day: Consume your carbs in the morning before training. Limit it to 200g, and have a full 8 hours before your training.
Consume these carbs:
Sweet Potato: 100g