Low carbohydrate diets can be very effective for weight loss, according to research.

Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories.

Why would you want to eat fewer carbs?

According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs is 300 grams per day when eating a 2,000-calorie diet.

What counts as a low carb diet?

There’s no clear definition of exactly what constitutes a low carb diet, and what’s low for one person may not be low for the next.

An individual’s optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.

How to decide your daily carb intake

If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, you’ll be well on your way to improved health.

 

Eating 100–150 grams per day

This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight.

It’s possible to lose weight at this — and any — carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight.

Carbs you can eat include:

• all vegetables
• several pieces of fruit per day
• moderate amounts of healthy starches, like potatoes, sweet potatoes, and healthier grains, like rice and oats

Eating 50–100 grams per day

This range may be beneficial if you want to lose weight while keeping some carb sources in the diet. It may also help to maintain your weight if you’re sensitive to carbs.

Carbs you can eat include:

• plenty of vegetables
• 2–3 pieces of fruit per day
• minimal amounts of starchy carbs

Eating 20–50 grams per day

This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.

When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.

Carbs you can eat include:

• plenty of low carb vegetables
• some berries, maybe with whipped cream
• trace carbs from other foods, like avocados, nuts, and seeds

Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carb vegetables.

It’s important to experiment

Each individual is unique and what works for one person may not work for the next. It’s important to do some self-experimentation and figure out what works best for you.

If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication.

Low carb junk foods are often unhealthy.

If you want to improve your health, choose unprocessed foods such as:

• lean meats
• fish
• eggs
• vegetables
• nuts
• avocados
• healthy fats

Choose carbohydrate sources that include fiber. If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice.