How many carbs to lose weight is something that is commonly asked. I’ve always been told that in order to be successful at anything, find good role models who are already great at what you want to be successful at. Once you find these people or this person, imitate their behavior and actions. By doing so, you will get the same benefits that they got. That brings me to bodybuilders.
Bodybuilders aren’t the best role model for everyone when it comes to muscle, and maybe they reduce body fat too much at times. However, everyone can learn and mimic the actions of bodybuilders to decrease body fat and improve body composition. It is a fact that the art of bodybuilding or body sculpting is literally achieving the best leanest body composition. So even though we don’t want to look like a bodybuilder, especially one on steroids, we can learn a lot from how bodybuilders eat and exercise to achieve a better fat to muscle ratio. After all, they are the best at it. The question remains, how many carbs do you have to lose weight?
Most bodybuilders I’ve studied eat a 40, 40, 20 split of carbs, protein, and fat. 40% carbohydrates, 40% protein and 20% fat. This split really works, and I say that from experience. This is usually the split I do when trying to look slim. To calculate your split of 40, 40, 20, you must first calculate how many calories you should consume per day. Then take that number and take 40, 40, 20 percent of that number respectively. Then, divide the number you get from carbs by 4 because there are 4 calories in every gram of carbs.
It’s important to exercise if you want to be able to eat more carbs without spilling. Spilling is a big no no when it comes to carb weight loss. It occurs when your body’s carbohydrate “gas tank” is full and stores extra carbohydrates as fat. When you exercise, your body demands more carbohydrates to be used in the muscles.
When we ask how many carbs to lose weight per day, we really want to make sure we are more focused on carb quality. Try to stick to slow-digesting carbs like brown rice and quinoa throughout the day. Don’t eat carbs too late at night, either. Try to stop eating carbohydrates after 6 pm White rice and simple carbohydrates should only be eaten before or after exercising.
Don’t listen to the experts who tell you to load up on fruit. I’ve seen a lot of clients really back down from doing this. The fruit will turn into sugar and give you a huge insulin spike. You can get fat on both fruit and sweets if you eat too much. Green vegetables are your best friend to eat.
