Daily Carbohydrate Amount For A Low-carbohydrate Diet

Although there is no one-size-fits-all diet plan, a low-carbohydrate diet is the best way for some people to lose weight. In fact, a study published in the journal "Obesity" in 2004 found that those on a low-carb diet lost more weight than those on a low-fat diet during the initial six months of dieting. Different types of low-carb diets, such as the Atkins and South Beach diets, have differing carbohydrate guidelines.

General Low-Carb Diets

The typical low-carbohydrate diet reduces your intake of carbohydrates by limiting consumption of fruits, starchy vegetables and grain products. The diet consists mostly of meat and dairy. Most low-carb diets limit carbohydrate intake to 50 to 150 g per day.

Atkins Diet Recommendations

The Atkins diet may be the best-known low-carb diet. This diet is divided into four stages, each with its own recommendations for how many carbs you can eat. During the first stage, which lasts two weeks, you consume 12 to 15 g of carbs from vegetable sources. During the second stage you can add 5 g of carbs and can begin consuming fruits and nuts. The third stage begins the transfer to maintenance by adding carbs to those you are already eating. During phase three you can add 10 g of carbs per day; this is equal to one serving of squash, beans, apples or oats. The final stage is maintenance and focuses on balancing your food choices and adding an additional 10 g of daily carbs. This last phase involves maintaining weight loss through understanding the carbohydrate needs of your body.

South Beach Diet Recommendations

Two additional low-carb diets are the South Beach and Zone plans. The South Beach plan teaches you how to choose healthy carbs and also increases your intake of fiber. During phase one of this plan, carbs make up 20 percent of your total calories. In phase two, carbs are 27 percent, and in phase three they are 28 percent. Phase three is maintenance, where your carbohydrate intake will remain. This diet emphasizes the right mix of carbs, protein and fats to help control your blood sugar and reduce your risk of cardiovascular disease.

How It Works

Limiting your carbohydrate intake works by manipulating your body's release of pancreatic hormones. When you eat carbohydrates, your body breaks them into glucose, and then they are moved into your bloodstream. In response to elevated glucose levels, your body secretes insulin, which is used to move glucose from the blood and into your cells. Insulin also inhibits your body's breakdown of fats and use of other stored nutrients. When you limit carbohydrate intake you also limit the amount of insulin released, which may increase your body's use of stored fat.

Precautions and Considerations

When choosing the right kind of diet, look for one that is not lacking in nutrition and emphasizes maintenance and health. There are many low-carb diet plans. Try to aim for a health-related plan that will yield weight loss and improved cardiovascular and metabolic health. This diet should also teach you how to keep weight off for the long term. Before you take part in a low-carbohydrate diet, consult with your doctor. He can determine whether this is a safe diet for you.