Has the never-ending search for a healthy diet plan to help you lose body fat felt like an intimidating and daunting journey?
If so, you may want to consider targeting your carbohydrate intake. Carbohydrates are key drivers of energy production and there is evidence that suggests when tracked per dietary needs, they can be instrumental in helping you reach your goals.
In this article, we will provide helpful information on how many carbs should be consumed daily as part of an effective weight-loss plan.
Read on to learn more about why keeping track of carbohydrates matters and which are the best healthy carbs for weight loss.
How Many Carbs Should I Consume Daily To Lose Body Fat?
The amount of carbohydrates you should consume daily to burn fat depends on your metabolism, activity levels, and goals. Generally speaking, it is recommended that 45-65% of your total caloric intake come from carbohydrates.
That equates to about 135-195 grams per day for a moderately active adult who consumes 2,000 calories daily.
The American Heart Association recommends consuming the majority of these carbohydrate calories from nutrient-dense good carb sources such as fruits, vegetables, and whole grains rather than refined sugars and starches or sugary beverages like sodas or juices.
However, it’s important to keep in mind that everyone is different so what works for one person may not work for another when it comes to losing body fat through dieting alone.
It’s best to consult with a doctor or nutritionist who can evaluate your dietary needs based on your unique health profile and your goals so they may recommend a more tailored approach if needed.
Ultimately, going on a low-carb diet can be counterproductive if done without careful consideration of associated nutrient deficiencies which could affect energy levels during exercise and overall well-being over time.
Even low-carb diets require a careful balance between carbs, healthy fats, and protein.
6 Best Healthy Carbs for Weight Loss
If you’re looking to cut down on calories and achieve your weight loss goals, be sure to add these 6 healthy carbs for weight loss.
1. Quinoa
According to MIDSS’s expert, quinoa is a great source of protein, fiber, and essential minerals like iron and magnesium. Because it contains all nine essential amino acids, it is considered a complete protein.
Quinoa is low on the glycemic index, meaning it won’t spike your blood sugars as much as other carbohydrates would making it an excellent choice for those trying to lose weight.
2. Barley
Barley is one of the oldest grains known to man and continues to be one of the healthiest grains today thanks to its high fiber content.
Barley also has plenty of vitamins and minerals like selenium and manganese which can help boost your metabolism and aid in weight loss.
Barley is also believed to help lower cholesterol levels in the body and regulate blood sugar levels making it an ideal carb for those trying to lose weight.
3. Beans & Legumes
Beans are packed with protein, fiber, vitamins, minerals, and antioxidants – pretty much everything you need for good nutrition.
They’re also low in fat and calories which makes them great for weight loss. Beans will keep you full longer due to their high fiber content which makes them an ideal carb choice if you’re looking to shed some pounds without feeling deprived or hungry all day long.
4. Brown Rice & Wild Rice
Brown rice is rich in B vitamins which can help maintain energy levels throughout the day as well as help with lowering cortisol (stress hormone).
Brown rice is also high in fiber which boosts satiety levels after eating so you don’t feel hungry again soon after finishing a meal or snack with brown rice as one of its components.
Wild rice offers similar benefits but with more nutrients such as antioxidants that may help protect against certain diseases like cancer or heart disease making it another excellent choice and a must-add to the list of healthy carbs for weight loss without sacrificing flavor or nutrition.
5. Fruits & Vegetables
Fruits and vegetables contain plenty of nutritional value including vitamins, minerals, and fibers, basically all necessary components when trying to lose weight healthily.
Fruits are naturally sweet but still low in calories while vegetables offer more complex carbohydrates that won’t spike your blood sugar levels quickly either making them both perfect additions when considering healthy carbs for weight loss purposes.
See Also: 7+ Impressive Cucumber Juice Benefits For Your Health
6. Sweet potatoes
These are starchy vegetables that are packed with vitamins A and C, as well as fiber and potassium. One cup of sweet potatoes has only about 130 calories and 0 grams of fat.
Sweet potatoes are also low on the glycemic index, so they won’t cause spikes in blood sugar levels.
Conclusion
These 6 healthy carbs should be staples in your diet if you’re looking to lose weight healthily.
They have fewer calories and negligible fat while being high in fiber and nutrients like protein, iron, magnesium, and zinc. And because they’re all low on the glycemic index, they won’t cause spikes in blood sugar levels either.
FAQs
1. What is the healthiest carbohydrate to eat?
The healthiest carbohydrate to eat is complex carbohydrates. Complex carbs are found in whole grains, beans, lentils, and other plant-based foods like fruits and vegetables.
These plant-based sources of carbohydrates provide important nutrients like vitamins, minerals, and dietary fiber which can help reduce cholesterol levels, lower the risk of heart disease, and improve gut health.
2. What carbs should I avoid to lose belly fat?
When it comes to reducing belly fat, the best option is to avoid all refined carbs. Refined carbohydrates include white bread, white pasta, and packaged breakfast cereals.
They are highly refined and contain very little fiber or nutritional value. Additionally, these foods tend to be high in added sugar which can lead to an increase in calorie intake and weight gain.
