50 - 100 grams per day
How to manage carbohydrates
You will easily drop 2 – 5 inches each week for many weeks when doing this. People with less to lose might be more towards 2 inches and people with more to lose would be more towards 5 inches. This means that within 60 days people will lose 1-2 dress sizes and within 90 days people will lose 2-3 dress sizes. At the start you may easily lose 10 – 20 inches within 14 days that would be a full dress size. Starchy carbohydrates such as grains (bread, wheat, pasta, corn) and tubers/roots (potato, parsnip, cooked carrots) as well as sugary carbohydrates ( honey, jam, table sugar, fruit juice) would ideally be limited or avoided as they are high glycemic which means that they will raise your blood sugar quickly.
Fats and proteins should be eaten with carbohydrates
- Fats and proteins are very satisfying, filling and extremely nutrient dense. When we eat them we eat fewer carbohydrates. Simple.
- Fats and protein takes longer to digest so will slow the digestion of the whole meal. This means the carbohydrate will not turn to glucose as fast therefore your blood sugar will not be raised as quickly. Remember, when blood sugar is raised we store fat easier!
How much fats and protein?
This means that you don't have to only eat lean cuts. If you prefer lean cuts then we can add fats from other sources such as cheese, olive oil, and all the others listed later in tis manual. This is NOT a low fat diet, and this is NOT a high protein diet!! It is a moderate to low carbohydrate diet. When eating lower carbohydrate you will burn both dietary fats and body fat for energy