When it comes to diets and weight loss, one of the most common questions concerns the amount of carbohydrates to consume daily. The answer, however, is not universal. The ideal amount of carbohydrates to aid weight loss varies significantly from person to person and depends on several factors including physical activity, individual metabolism, age and health conditions.
Unlike many cut-and-sew diets that prescribe fixed amounts, modern nutritional science recognizes that the most effective approach is personalized. A useful starting point is the Mediterranean dietary model, known for its health benefits and nutritional balance, which make it successful thanks to its sustainability over time.
Remember, a diet will only be effective if you can stick to it long-term without feeling deprived or frustrated. The key is adaptability and pleasure in the food you consume, essential factors for transforming a simple diet into a healthy and lasting lifestyle.
Generally, in a diet inspired by the Mediterranean model, carbohydrates can constitute from 40% to 50% of the total daily calories or slightly more, but with a certain margin of customization based on the individual characteristics of the patient. Factors to consider include lifestyle and physical activity, metabolic conditions, and food preferences and dietary sustainability.
Maintaining a significant amount of carbohydrates in your diet, even during the weight loss process, offers several benefits for both physical and mental health. These include providing energy, supporting intestinal health, reducing the risk of chronic diseases, aiding in long-term weight control, and providing psychological benefits.
To lose weight effectively, it is recommended to prefer complex carbohydrates from whole grain sources and limit added simple sugars. By focusing on the quality of food choices and maintaining a balanced and sustainable diet, individuals can achieve their weight loss goals while promoting overall health and well-being.