How many carbs should you eat to lose fat and still keep your energy levels high?
Carbs are probably the most debated macronutrient in the bodybuilding community.
You have some people who swear by high-carb diets, even when on a cut.
Then there are others who swear by keto diet and haven’t touched a carb in years.
The truth is, what works for you might not work as well for someone else – it depends on your genetics.
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Even two guys are at the same weight, with the same body composition and height. One of you could eat twice as many carbs as the other before they start to gain fat. It’s just the way it is.
How Many Carbs Should You Eat to Lose Fat and Keep Energy Levels High?
Minimum Number of Carbohydrates Required?
The easiest way to figure out the minimum carbohydrate requirement is to ask ourselves how many carbs our body needs to survive.
As it turns out, the answer is 0. Our bodies can actually manufacture glucose if it is not present in our diet in the form of ketones.
While this sort of diet works for some, the vast majority of people will have a hard time functioning on 0 carbs.
Do Carbs Cause Fat Gain?
Many people out there think that carbohydrates and not calories are responsible for fat gain.
They feel that the body’s hormonal response to the consumption of calories is what’s responsible for triggering the fat storage response.
The argument goes that if insulin levels stay low then the body will not store any fat from the calories it consumes.
On the other hand, you have people who feel that a calorie is a calorie and the only thing that determine whether or not you gain fat is whether or not you are in a calorie surplus.
Likewise, they feel that if you eat a calorie deficit you will lose weight – no matter where those calories are coming from.
We feel that both arguments have some merit and actually work hand in hand.
While being on a calorie deficit will lead to weight loss – it’s the type of foods you eat that will determine whether that weight is fat or muscle.
Likewise, if you eat more calories than you burn you will gain weight – depending on what you eat that could be muscle or fat.
Generally speaking, people tend to feel better with at least some carbs in their systems. They have more energy, they are in a better mood and they tend to have more strength in the gym.
The Different Types of Carbs
Some carbs are better at reducing hunger levels than others.
Fruits and vegetables for example contain a lot of water which means they make you feel full without necessarily containing a lot of calories.
On the other hand processed foods like white pasta and bread tend to contain a lot of calories while not always being as filling on their own.
Of course each person is different so you will need to experiment to see what effect each type of carbs has on your body.
How Many Carbs to Eat in Order to Lose Fat
For people with metabolic syndrome or insulin resistance you will likely do better on a low to moderate carb diet with more healthy fats and protein.
If this diet makes you feel better you are more likely to stick with it for longer.
If on the other hand you are able to eat lots of carbs and still lose body fat then feel free to continue to do so.
People with inactive lifestyles and insulin resistance should aim for about 50-150 grams per day.
Those who exercise a lot and don’t have these issues should aim for 1-3 grams per pound of bodyweight.
Start on the higher end of these ranges and work your way down accordingly. If you feel tired and sluggish after eating a lot of carbs then adjust accordingly. Most importantly listen to your body!
Supercharge Your Metabolism
Did you know that you can supercharge your metabolism and lose more fat?
Of course you have to live an active lifestyle and eat healthy.
There are certain fat burning supplements available that boost your metabolism and allow your body to lose fat much faster. – See the 3 best fat burners here.
They also help you take advantage of these benefits:
- You will have a higher metabolic rate, burn more calories throughout the day.
- Suppress hunger cravings, you will be less tempted to eat junk foods and candy
- You will increase your energy levels, you will have higher energy levels throughout the day.
- Eliminate water retention, you will hold less water and look more cut.
That’s why many bodybuilders and athletes take fat burning supplements to lose weight faster.