Depending on what your goal is, you can determine how many grams of carbohydrates you want to eat per day. Everybody is different so it differs per person how many carbohydrates you need per day.
This depends on several things such as age, body type, height, your current weight and how much you exercise. For example, a large active man needs more carbohydrates than a slim lady who is less active.
It is best to use the following guidelines when it comes to eating carbohydrates:
Never eat more than 300 g of carbohydrates per day. This is very unhealthy.
A large proportion of the Dutch eat more than 300 g of carbohydrates per day. This is because we are used to eating bread for breakfast and lunch and pasta, rice or potatoes for dinner.
In addition, sugary snacks are often consumed in between. This can have very negative consequences for your health. This increases the risk of obesity, inflammation in your body and diabetes.
If you eat more than 300 g of carbohydrates per day, it is recommended to drastically reduce this. Even if you don’t want to lose weight, it is very important for your health to do this.
Never eat between 150-300 g of carbohydrates per day.
A large part of the population is convinced to eat healthy. They drink little soda and indicate that they watch their diet. They regularly eat bread, rice, pasta, potatoes and, for example, gingerbread or muesli bar as a snack.
This group of people thinks they are doing well when it comes to food. A large proportion has just reached a healthy BMI or is a few kilos overweight.
This is the largest group of people. They are in danger without realizing it, because obesity is added very slowly in this way. The kilos slowly creep on and store themselves around the abdomen.
A few kilos a year, without you noticing. This is a difficult group, especially because this group of people has the feeling that they do not live an unhealthy life and they do not really experience any discomfort from those few kilos too much.
There is no need to really change. They are not completely satisfied with their bodies, but also not dissatisfied enough to do something about it.
The dangerous thing about this group and the lifestyle with this amount of carbohydrates per day is that it does not seem to be a problem now, but that diseases do arise in the body at a later age as a result of unhealthy food.
Eat 100 – 150 g of carbohydrates per day if you have a healthy body.
If you have a healthy weight and exercise enough daily, this is the best number of carbohydrates you can eat per day. It is very important that you choose the right carbohydrates from vegetables, fruit, quinoa, sweet potato and oatmeal.
It is better to avoid fast carbohydrates from bread, rice, pasta, potatoes and products with refined sugars.
Eat 50-100g per day if you want to lose weight fast in a healthy way
I think you currently fall into this category if I read your mail like this. If you are overweight and want to lose weight, chances are that you have eaten too many carbohydrates for a long time.
Your body has become out of balance as a result. Your hormones no longer work optimally, so it is important to minimize the use of carbohydrates. This gives your body the opportunity to recover and to burn (abdominal) fat optimally.
If you want to lose weight, it is therefore important that you completely omit fast carbohydrates. Let your diet mainly consist of meat, fish, egg, nuts, seeds, seeds, oils, vegetables, fruit (1 piece per day if you want to lose weight).
Occasionally you can supplement this with some oatmeal, sweet potato or quinoa, but do this with a maximum of 1 meal per day if you want to lose weight quickly.
On the shopping list you will find exactly what you can and should not eat. Download the list here.
Eat 0 – 50 g per day if you want to lose weight very quickly
If you eat less than 50 g of carbohydrates per day as with the previous low-carbohydrate diet, you will lose weight very quickly. Your body will use proteins and fats as the first source of energy instead of carbohydrates.
If you want to lose weight very quickly, you can do this. However, it is very important that you eat extra proteins and healthy fats and that you supplement your diet with the right food supplements. For people who have diabetes, this is a good way to quickly get back into the healthy zone in terms of weight.
In the long term it is difficult to maintain this and you have to watch out for deficiencies in important nutrients. If you want a healthy and lean body forever, my advice is to eat between 50 and 150 grams of carbohydrates per day.