Carbohydrates are Crucial for Weight Loss
Carbohydrates are Crucial for Weight Loss
Lack of sufficient carbohydrate intake can negatively impact your body in several ways. When are we more likely to experience a carbohydrate deficiency, and how much carbohydrate should we be consuming?
Firstly, if you aren’t deliberately cutting down on food or following a low-carb diet and are eating a balanced diet of meat, grains, and vegetables three times a day, you likely won’t experience a carb deficiency. However, for those following low-carb diets, keto diets, or eating less to lose weight, as well as those with high levels of physical activity, it’s crucial to ensure you’re getting enough carbs.
Be mindful of these signs of carbohydrate deficiency:
1️⃣ Increased Fatigue: Feeling extremely tired and disinterested in many activities. Carbohydrates are a key energy source for our red blood cells, so without enough carbs, our energy levels and motivation drop.
2️⃣ Poor Sleep Quality: Experiencing edema easily due to elevated cortisol levels.
3️⃣ Emotional Instability: Feeling irritable and struggling to control your appetite, leading to binge eating. Glucose is the primary energy source for the brain, and a lack of it can significantly affect your mood.
Long-term low-carb intake can lead to blood and energy deficiencies, delayed or absent menstrual cycles in women, and even premature aging.
So, how many carbohydrates do we need? And during a weight loss period, how much should we consume?
Generally, you should consume at least twice your body weight in carbohydrates daily, or 2.5 to 3 times if you have high physical activity levels. For example, if you weigh 50 kg, you should consume 100 grams of carbohydrates daily, and 125 to 150 grams if you exercise heavily. During high-carb periods, you might need 4 to 5 times your body weight in carbs.
Remember, 100 grams of carbohydrates does not equate to 100 grams of food. For example, 100 grams of corn contains about 22 grams of carbohydrates, 100 grams of rice contains 20 to 25 grams, and 100 grams of bread contains 50 to 60 grams of carbohydrates.
Carbohydrates are divided into slow and fast carbs. Slow carbs provide longer satiety and prevent hunger, such as whole grains, potatoes, corn, and sweet potatoes. Fast carbs are quickly digested and rapidly increase blood sugar levels. It’s recommended to eat slow carbs before exercise and fast carbs immediately after exercise.
By paying attention to your carbohydrate intake and ensuring you’re eating enough, you can maintain your energy levels, stabilize your mood, and effectively support your weight loss journey.
