50 - 100 grams per day
We don't ask our clients to weigh and measure their food as that's just annoying. Instead, we advise clients as to what foods are high in sugar and what foods are low in sugar. It may seem obvious, but it's actually not so straightforward. Understanding that the term "carbohydrate" refers to sugars in food is important. Something is only called a carbohydrate because of the sugars that are in the food. When you see "carbohydrate" on a food label, it means it contains various types of sugars (except for fibre, which is listed separately in Europe). The "added sugar" section on the label specifically indicates the sugar that was added during the food's production.
By reducing sugar intake, you can minimise insulin production and accelerate fat metabolism. If you have read the previous article you will know that carbohydrates drive insulin and insulin drives fat storage.
How to manage carbohydrates
Most vegetables and fruits are carbohydrates so when creating a meal plan it's important to choose low glycemic options (see list below). Some people prefer to initially cut out many high glycemic foods, while others prefer to leave some in. This decision often depends on how quickly they want to lose weight. We speak to each client about this when creating food plans in the initial weeks. Once you're satisfied with the rate at which you're losing weight, you can gradually add more carbohydrates (up until a point where you stop losing weight).
Following this approach, you can expect to see a significant drop in inches (2 - 5) each week for several weeks. If you have less to lose, it may be closer to 2 inches, whereas if you have more to lose, it could be closer to 5 inches. That means within 60 days, you could lose 1-2 dress sizes, and within 90 days, 2-3 dress sizes. In the beginning, you might even lose 10-20 inches in just 14 days, which is equivalent to 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 since they are high glycemic which means that they will raise your blood sugar quickly.
Fats and proteins should be eaten with carbohydrates
How much fats and protein?
By including a healthy amount of fats and proteins in your diet, such as meat, fish, eggs, nuts, and seeds, you'll feel satisfied while enjoying tasty and nutritious foods. We pay special attention to your fat intake right from the start and make sure to create a food plan that includes fats, proteins, and carbohydrates according to your needs.
It's worth mentioning that you don't have to limit yourself to lean cuts of protein. However, if someone prefers lean cuts then they can add fats from other sources such as cheese, olive oil, and all the others listed later in this blog. This is not a low-fat diet, nor is it a high-protein diet. It can be described as a moderate to low carbohydrate approach. When you reduce your carbohydrate intake, your body will start burning both the fats from your diet and the stored fat for energy.