It’s a dream come true! A recent study shows that a high carb diet is more effective and efficient than a high-fat diet when it comes to losing body fat. Healthy carb consumption varies from person to person. Many carbs contain vital nutrients that are necessary for a healthy body. We are breaking down the top five carbs to lose weight for those pursuing a high carb diet to lose weight.
Here is our guide to benefit from the link between carbs and weight loss.
Why You Should Consume Carbs: The Link Between Carbs and Weight Loss
You may be asking yourself, “How many carbs should I eat a day to lose weight?” The amount of carbs depends on current health, level of activity, and type of carb intake. The three recommended levels of daily carb intake are:
- 100-150 grams per day
- 50-100 grams per day
- 20-50 grams per day
The moderate carb intake is 100-150 grams per day. The people in this group are typically lean and athletic. This level of carb intake is recommended for individuals looking to maintain their current body weight.
The recommended daily carb intake for people who want to lose weight is 50-100 grams. This is also an excellent range for individuals that are sensitive to carbohydrates.
The 20-50 grams per day range is for individuals that need to lose weight for medical reasons, such as obesity and diabetes. When the body starts running on less than 50 grams of carbs, it enters ketosis. Ketosis is when the brain is supplied energy via ketone bodies, which kill appetite and inspire weight loss.
List of good carbs to lose weight
This list not only contains a list of good carbs to lose weight, but these goods are also healthier alternatives for individuals that want to maintain or gain weight.
- Barley: This carb is a grain hailing from ancient times and is one of the oldest “superfoods.” The British Journal of Nutrition analyzed the health benefits of barley in middle-aged adults and found it regulates appetite and metabolism. This means you feel full for a longer time.
- Black beans and brown rice: White or brown rice? Black or pinto beans? A study found black beans reduce visceral fat, a link to diabetes and heart disease. While brown rice is rich in fiber, magnesium, and fills you up. The answer is brown and black, so you never have to think twice about that question ever again.
- Quinoa: This Peruvian grain has twice as much fiber as other grains. Quinoa also helps build muscle, because it’s a complete protein with amino acids.
- Oats: These complex carbs help you avoid overindulging because they’re super filling. Do avoid the instant oatmeals packed with sweeteners and additives. PCN Pro tip: add cinnamon, nut butter, and coconut sugar to oats for a tasty and healthy breakfast.
- Teff: This food is the new quinoa among the gluten-free and hipster communities. Foodies aren’t wrong to indulge in teff, as it’s full of calcium, iron, protein, and vitamin C!
Incorporating any of these foods into your high carb diet for weight loss will not only help you shed body weight but also provide your body with nutrients and vitamins. Remember to consume enough protein and stay active for the best weight loss results.
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While it’s important to take advantage of the link between carbs and weight loss, protein is also fundamental to your diet. If you’re looking for ways to incorporate a clean, plant-based protein into your diet or wellness routine, choose Pure Charge Nutrition! Enhance your diet by adding the cleanest and healthiest plant protein on the market!