Weight Loss & Nutrition Series #4

Carbohydrates Guidelines and Calculator

These weight loss guidelines for carbohydrates can vary depending on your activity level and body condition.

Carbohydrate Guidelines

• 3 to 4 grams of carbohydates per pound of body weight is recommended but for weight loss reason I would consider having 2 to 3 grams.

• You can also look at it like eating 40% of your calories as carbohydrates which would be in a 2000 calorie about 800 calories or 200 grams of carbohydrates.

• If you prefer more carbohydrates in your diet than eat about 60% of your calories as carbohydrates that would be about in a 2000 calorie diet 300 grams of carbohydrates. Anymore than you need to be very active or weight loss will become a struggle.

Carbohydrate Calculator

Whether you are at work, clean your home or at the park with your kids, carbohydrates are the primary source of energy during your day. They should make up at least 40% of your daily calories unless you are extremely active.

To determine the carbohydrate ratio needed to lose weight and eat healthy you must go by your body weight. Determine your body weight and times it by 2 or 3 to come up with the total carbohydrate grams needed. You can switch it to calories by times the number by 4 as 1 carbohydrate has 4 calories.

It's that simple.

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Weight Loss & Nutrition Series #3

Carbohydrates Utilization During Exercise

Carbohydrates are the primary source of energy during exercise like weight training, running, etc. At lower intensity fat oxidation will supply enough energy for the activity and exercise but at higher intensity carbohydrates are vital.

Exercising at an intensity over 60 percent of VO2 max will cause carbohydrates to supply the majority of the energy as fat oxidation cannot produce enough energy in time. For weight loss it may not be the smartest idea to stack up on carbohydrates but to improve performance they are the perfect source of energy.

Carbohydrates #1 for energy!

We can store up to 300 to 400 grams or 1,600 calories of carbohydrates in the muscles, 100 calories of carbohydrates stored in the liver and another 100 calories stored in the blood stream.

When eating healthy and exercising frequently it is recommended to increase your carbohydrate consumption to provide your body the energy it needs throughout the day. This enough carbohydrates in your diet it can lead to tiredness, staleness, and lack of motivation to train.

So, don;t limit your carbohydrates in your diet even when tiring to achieve weight loss as the only thing you will achieve is over training and burnout.

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Weight Loss & Nutrition Series #2

Types of Carbohydrates

Why should it matter what type of carbohydrates you eat? It will determine whether you burn fat or store fat with the types of carbohydrates you eat.

Two Types of Carbohydrates

1. Monosaccharides are single unit carbohydrates.
2. Disaccharides are two monosaccrides linked together.
3. Polysaccharides are carbohydrates with multiple single unit sugar molecules linked together to form one long-chain carbohydrate.

An easier way to look at carbohydrates for weight loss and nutrition is determining whether the carbohydrates are simple or complexed. Simple carbohydrates can be classified as sugar and sweeteners and complex carbohydrates can be classified as starches and fibers.

Eating healthy with carbohydrates would have your diet consisting of mostly of fruits, vegetables, and whole grain breads and cereals and lean dairy products.

Stick with more healthy carbohydrates for weight loss and eating healthy will become natural for you.

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Weight Loss & Nutrition Series

Understanding Macro nutrients for Weight Loss

Carbohydrates - Bodies Main Energy Source

Carbohydrates, proteins, and fats are your muscles main source of energy that are contained in the muscles, liver, and blood stream. Depending on your intensity level throughout the day or in a workout determines the amount and which energy sources where used. Carbohydrates are the main source of energy for your muscle and can be use to effectively achieve weight loss.

Carbohydrates are made up of carbon, hydrogen and oxygen from a process that plants absorb energy from the sun and convert it into carbohydrates. Carbohydrates are also the only source of energy the brain and central nervous system can use.

Carbohydrate foods supply our bodies with fiber for your weight loss diet with vital vitamins and minerals that help use up the macro nutrients like carbohydrates, proteins, and fats.

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