How low should i go with Carbs?

fevermaps

Hello! I have been trying to figure out the best amount of carbs to be consuming a day to have the best weight loss results? I am 127lb and 5'4 and i just want to lose the last 10 lb but i am not getting anywhere and i think it may have to do with carbs!

So how many carbs are you all having a day? What works best?

Any advice would be appreciated! Thanks!

fevermaps

Anyone?

psuLemon

Do you want weight loss or fat loss. Carbs do NOT affect fat loss, you still need to consume 3500 less calories than you burn. Ultimately, you should aim for 1g of protein and .35g of fat per lb of lean body mass, which would be close to 80% of your weight. And the rest should be carbs. Cutting carbs to lower amounts will only cause your body to store less water weight. But unless you have a metabolic issue, it's not required.

My best advice, have a small calorie deficit (1/2 lb per week) and eat back 50% of your exercise calories, as well as having a good exercise routine that incorporates resistance training and HIIT.

I have my macro's set at 35% carbs, 40% protein and 25% fats. This works for me. Something close to that can help. I generally also see, 40/40/20 or 40/30/30. Low carbers aim for like 20/40/40 or close to that.

fevermaps

I've got mine set for
carbs 30
protein 40%
fat 30%

Do you think that's okay?

DrMAvDPhD

Personal preference. Low carbing can be an effective way for many people to lose weight (with, obviously, a calorie deficit), while others can't stand it or don't respond well to it. I happen to want a high protein diet for vanity purposes and tend towards (generally healthy) high fat foods, so I end up with a moderately low carb setting that is about 40% of my daily intake. This is generally around 180 grams for my 1750 calories a day. I think "low carbing" generally means under 100 grams a day, while some diets are really more extreme than that.

psuLemon

I've got mine set for
carbs 35 %
protein 35%
fat 30%

Do you think that's okay?

Yea, that will work great. Calories are more of the concern. Generally, you want enough calories to optimize exercise performance and minimize muscle loss but not too many that you won't lose weight. Many of us aim to eat 20% less than TDEE. TDEE being the total amount of calories you burn in a day to include your metabolic rate, lifestyle/job and exercise.

fevermaps

Thanks for the response! Will leave it how it is and see what happens then.

fevermaps

I've got mine set for
carbs 35 %
protein 35%
fat 30%

Do you think that's okay?

Yea, that will work great. Calories are more of the concern. Generally, you want enough calories to optimize exercise performance and minimize muscle loss but not too many that you won't lose weight. Many of us aim to eat 20% less than TDEE. TDEE being the total amount of calories you burn in a day to include your metabolic rate, lifestyle/job and exercise.

Thanks for the advice!

kariannmbc

For me personally, I think it's more what those carbs are. I retain more water with "white" carbs: white pasta, white bread, white rice, white potatoes, etc, which does make me weigh more the next morning. However, if I get all my carbs from raw fruits and veggies, and whole rolled oats, brown rice, etc, I don't retain as much water and I feel better.

GoneKona

How about now worrying about your carbs and concentrate on exercise? You're tiny, so those pounds are gonna be hard to get off.

calisunrise

it doesn't matter. try different things and do what works for you. i do high carb and i lose weight

divemunkey

Most people find the sweet spot is under 100g carbs per day. That's still double keto levels.

Feed_the_Bears

The key is to make sure that those carbs you choose are complex carbs: produce and whole grains. White refined crap is what keeps the weight on the appetite out of control.
Body building ratios tend to have lower carbs, but enough carbs to keep you energized and nurished. They typically say from 35-45% of calories should be carbs.
http://www.iron-age-classic-bodybuilding.com/bodybuilding-diet.html

psuLemon

Most people find the sweet spot is under 100g carbs per day. That's still double keto levels.

Define most people? Like on this board or those following Keto/LC diets?

fevermaps

For me personally, I think it's more what those carbs are. I retain more water with "white" carbs: white pasta, white bread, white rice, white potatoes, etc, which does make me weigh more the next morning. However, if I get all my carbs from raw fruits and veggies, and whole rolled oats, brown rice, etc, I don't retain as much water and I feel better.

Well i haven't been having any white carbs so to speak but i have lost now weight at all so i think i need to tweak something!