How Many Carbs Should You Eat Daily To Lose Weight?

“Eat wheat, avoid rice – if you want to lose weight!”

Heard this before?

Rice often gets the blame for weight gain, and it’s a belief that has been passed down for generations. But is it true?

When it comes to shedding those extra kilos, carbohydrates are often put under the spotlight. And within that, rice ends up being labelled as the ultimate culprit. But here’s something you might not know – both wheat and rice are carbs! While wheat contains slightly more fiber, rice offers its own unique nutritional benefits.

Such misconceptions often make people obsess over a no-carb diet for weight loss.

But here’s the catch: While low-carb diets have shown results, completely eliminating carbs from your diet may not be a good idea.

So, how many carbohydrates should you actually eat per day to lose weight? Let’s find out!

Understanding What Is a Low-Carb Diet

A low-carb diet focuses on reducing the amount of carbohydrate intake while increasing protein and healthy fat consumption. The goal is to encourage your body to burn stored fat for energy instead of carbohydrates.

For Indians, rice, chapati, roti are a part of our daily meal itself plus snack items like biscuits, namkeens and naankhatais are regular snacks- adopting a low-carb diet may feel challenging. However, it’s not about sacrificing anything but more about making mindful choices and balance!

Think about it like replacing your regular plate – typically half-filled with rice or rotis – with a plate containing grilled paneer or chicken alongside sautéed vegetables. Sounds doable, right?

So now, let’s understand the different types of low-carb diets to see what might work best for you.

But before you try anything, we strongly recommend you consult a nutritionist, as these diets have to be tweaked and adjusted according to your health condition. If you want to, you could avail of a 1 on 1 consultation with one of our in-house Nutrition Experts, who will do an in-depth analysis of your current food habits, patterns, etc and suggest the proper diet for you.

1) Ketogenic Diet (Keto)

• Carb allowance per day: 20-50 g.
• Best for: Quick weight loss and managing diabetes.
• How it works: It focuses on high fat, moderate protein, and ultra-low carbs. The keto diet pushes your body into ketosis, a state where fat becomes the primary energy source instead of carbs. While it might sound tricky, it’s pretty doable – even with Indian food!

2) Atkins Diet

• Carb allowance per day: Starts at 20-50 g daily, gradually increasing to 50-100 g.
• Best for: Those who want flexibility in reintroducing carbs over time.
• How it works: A phased approach to reintroduce carbs while maintaining weight loss. First, strictly limiting carbs to switch the body into a fat-burning mode (ketosis). Then, gradually reintroducing carbs while monitoring weight loss. Later, add more carbs (50–100 g) as you approach your goal weight. Lastly, maintaining a carb intake level sustains your weight loss and overall health.

3) Low-Carb, High-Protein Diet

• Carb allowance per day: 50-100 g.
• Best for: Long-term weight loss with steady progress and muscle building.
• How it works: It focuses on moderate carb reduction, higher fat, and protein. It’s about cutting carbs but ensuring you get enough protein to fuel your day.

4) Moderate Low-Carb Diet

• Carb allowance per day: 100-150 g.
• Best for: Beginners and individuals who want to improve their health without the rigidity of stricter low-carb plans.
• How it works: It focuses on reducing refined carbs while encouraging nutrient-dense, whole foods. Your body still uses carbohydrates for energy while burning fat more efficiently, leading to sustainable health benefits.

How Many Carbs to Intake to Lose Weight?

Now, the very important question that comes up is, how many carbs should you eat to lose weight?
The amount of carbs you consume to lose weight depends on your weight loss goals, age, activity level, and metabolism.

But as we saw earlier, a low-carb diet restricts carbs between 20 – 130 g per day, depending on your weight loss goals and the type of diet you choose.

However, according to ICMR guidelines, it is more about how much total calories you consume, whether from fat, protein, or carbohydrates. Carbs won’t make you gain or lose weight on their own – it’s all about making sure your total calories are less than what your body needs. Consuming fewer calories than your body burns is the key to weight loss.

So, 50 – 60% of daily calories should come from carbohydrates.

To put it simply, a person consuming 2,000 calories daily should consume 225 – 325 g of carbs daily. This range is suitable for maintaining weight or gradual weight loss when paired with regular exercise, proper sleep and low-stress levels.

Once again – everyone’s body is unique and may react differently to a low-carb diet, so talk to a nutritionist before making any drastic changes.

What are the Benefits of Eating Fewer Carbs?

Cutting down on carbs offers several advantages, including:

• Weight Loss: A low-carb diet reduces your net calorie intake, which can help manage your weight. In case you’re on a ketogenic diet, reducing carb intake can help you decrease water retention and encourage fat-burning.
• Improved Blood Sugar Control: Helps in managing diabetes and insulin sensitivity.
• Reduced Appetite: Consuming more protein and healthy fats in place of carbs can promote satiety, making it easier to manage portions and avoid overeating.
• Enhanced Heart Health: May improve cholesterol levels by reducing triglycerides, if followed correctly.

What are the Types of Carbs and What to Focus On?

Not all carbs are created equal! Here’s what you should know:

1. Simple Carbs: Found in sugar, white bread, most maida items, processed snacks like chips, instant food items like noodles & pasta, packed dessert items like cakes, doughnuts, mithais, cookies, biscuits, chocolates etc. These are quickly digested and cause spikes in blood sugar.
2. Complex Carbs: Found in vegetables, nuts, fruits, legumes, and whole grains like millet. These are slow to digest and keep you full longer.

Carbohydrates are not inherently the cause of obesity or other health issues. The problem lies in consuming excessive amounts of unhealthy, simple, and processed carbs, along with exceeding your requirements for calorie allowance per day. By choosing healthier carb options in moderation, you can strike a balance that supports your overall well-being.

For weight loss, focus on complex carbohydrates, such as starch and fiber found in sweet potatoes, peas, carrots, and pumpkin, as well as natural sugars, like fresh fruits and some vegetables.

You should avoid refined and added sugars as much as possible. These foods provide “empty” calories, which means they’re high in calories but low in nutrients.

Simple changes like choosing whole wheat rotis over naan made with maida, then replacing your potato sabzi with stir-fried greens or adding moong sprouts to your meals. Also, cutting back on your evening chai-biscuit routine can make a noticeable difference.

Lost 22 kg in just 3 months!

92kg

70kg

Dr. Amrinder Singh Sandhu

31 years

* Diabetes Remission is the clinical term for Diabtes Reversal

How Much Weight Can You Lose on a Low-Carb Diet?

It really depends!

The low-carb diets have a range, and the weight loss you achieve will vary based on your low-carb diet type, body, lifestyle, and metabolism. While studies suggest average weight loss is between 1 and 5 kg, results can vary widely since every individual’s weight loss goal is unique.

Some may notice rapid initial weight loss due to water loss, while others may see gradual changes based on their consistency and overall habits.

At the end of the day, it’s not just about the numbers – it’s about finding a sustainable, balanced approach that works for you in the long run!

Is a Low-Carb Diet Safe?

Low-carb diets can work short-term for weight loss, but it’s not a long-term solution for everyone. It can be challenging to keep up in the long run.

Plus, you can also experience some common side effects while following low-carb diets like Ketogenic diets, especially at the beginning. It includes fatigue, headaches, and dizziness (sometimes called the “keto flu”).

You also need to monitor your saturated fat intake, which can raise cholesterol and other potential issues like gallstones. It may also lead to dehydration and low blood sugar, especially if not followed by expert guidance.

And, of course, if you have any underlying health conditions like diabetes, heart, kidney problems, etc, it’s important to check with your nutritionist before trying any drastic changes.

How We at Fitterfly Can Help You?

When choosing a diet, first think what is your goal and why do you want to lose weight, then talk to a qualified nutritionist. No diet is worth more than your health, so choose only what is recommended by a professional and what you truly feel can be actually followed by you.

There is no point in starting something that cannot be followed, right? And don’t forget the super important role of exercise, sleep and stress management in losing weight. A moderate carbohydrate diet – where 50% of your daily calories come from carbs – can offer the balance you need for long-term success.

At Fitterfly, we take a more balanced approach by closely analysing your body type, metabolism, lifestyle, and weight loss goals to create a personalised plan – A plan that supports sustainable weight loss, fits well with Indian meal preferences, and helps improve your metabolic health without feeling too restricted.

With 24/7 expert guidance, we help you achieve your goals in a way that’s more flexible and manageable.
Join 30,000+ individuals who’ve achieved their wellness goals with our Weight Loss Program. Connect with our experts at 08046807733 for personalised guidance. Let’s make healthy living simple, enjoyable, and sustainable – together!