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.

The number of carbs a person should eat every day for weight loss varies depending on their age, sex, and body type.

Why would you want to eat less carbs?

Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50–150 grams per day.

Research has shown that low carb diets can be part of an effective weight loss strategy.

Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides.

There’s no clear definition of exactly what constitutes a low carb diet.

People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary.

Eating 100–150 grams per day

This is a moderate carb intake.

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

Carbs you can eat include:

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

Eating 20–50 grams per day

This is where the low carb diet has bigger effects on metabolism.

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

Types of carbs

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

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