Amount Of Carbs That Is Considered Low Carb

Low-carb diets constitute a good option for dieters wishing to drop unwanted pounds. A study published in "The New England Journal of Medicine" showed that overweight participants who followed a low-carb diet, with an initial daily allowance of 20 g of carbs a day and a gradual increase of up to 120 g of carbs, for a period of 2 years had the greatest amount of weight loss when compared to those who followed low-fat and Mediterranean diets. Participants lost an average of 10.4 lb. in the low-carb group, compared to an average of 9.7 lb. in the Mediterranean group and an average of 6.4 lb. in the low-fat group.

Carbohydrate Recommendations

The "2010 Dietary Guidelines for Americans" published by the USDA along with the U.S. Department of Health and Human Services recommends that 45 to 65 percent of your daily calories come from carbs; this corresponds to approximately 225 to 325 g of carbs per day, based on a 2,000-calorie diet. However, the Food and Nutrition Board of the Institute of Medicine states in its 2005 "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids" that the actual carbohydrate requirements are 0 g, provided that sufficient amounts of protein and fat are included in the diet.

Low-Carb Diets First Phases

Most low-carb diets restrict carbs more drastically during the first phases of their plans. Most plans initially recommend keeping your carb intake lower than 50 g of carbs a day, while some further restricts the carb intake to below 20 g a day. The reason why low-carb diets are often more restrictive initially is to jump-start the weight loss and help your body switch from using carbs to using fat for fuel more rapidly. Grains, legumes, dairy products with the exception of cheese and butter, fruits and sugar are usually eliminated during the initial phases.

Low-Carb Diets Maintenance Phase

During the subsequent phases of most low-carb eating plans, carbs are slowly reintroduced back into the diet. Every diet plans suggest a different protocol, but most reintroduce small amounts of carbohydrate-containing foods, such as fruits, starchy vegetables, milk, yogurt and grains, one at a time in varying order. The amount of carbs usually ranges between 50 and 150 g during the maintenance phase.

Individual Carb Planning

Everybody is different and responds differently to the consumption of carbohydrates. The best way to determine the amount of carbs that will help you reach your target weight and maintain it in the long-term is to keep track of your carb intake along with your body weight. Experiment with different carb levels to find out what works best for you; however, consult your doctor before beginning any weight loss plan.