2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Despite the fact that a carbohydrate-free diet and limiting the amount of carbohydrates in the diet are one of the most effective ways to lose weight fast, such regimens cannot be considered something that we can follow strictly for a long time.
In order to maintain optimal health, it is necessary not only to minimize it daily carbohydrate intake, but also to divide the same into bad and good - into fast and slow carbohydrates.
The secret is that high glycemic index carbohydrates (sugar, white flour and other empty calories) lead to the storage of excess fat - unlike low glycemic index carbohydrates (various vegetables and whole grains).
Among other things, foods with a low glycemic index usually contain fiber, which helps not only to optimize digestion, but also to lose weight faster.
Here is an example distribution carbohydrates in recommended weights according to the sex and weight of each individual:
Men:
For weight loss - up to 50 kg: - 160 g; up to 60 kg - 165 g; up to 70 - 175 g; up to 80 - 185 years
To maintain the weight - up to 50 kg: - 215 g; up to 60 kg - 230 g; up to 70 - 250 g; up to 80 - 260 years
For weight gain - up to 50 kg: - 275 g; up to 60 kg - 290 g; up to 70 - 300 g; up to 80 - 320 g
Women
For weight loss - up to 50 kg: - 120 g; up to 60 kg - 150 g; up to 70 - 160 g; up to 80 - 170 years
To maintain the weight - up to 50 kg: - 150 g; up to 60 kg - 190 g; up to 70 - 200 g; up to 80 - 220 years
For weight gain - up to 50 kg: - 200 g; up to 60 kg - 245 g; up to 70 - 240 g; to 80 - 260
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