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What constitutes a low carb diet?

I've been trying to limit daily intake of of carbohydrates in my diet to under 100g. Would limiting it even lower improve results in terms of weight loss?

Also, how many grams of carbohydrates does a normal male and female take as recommended by USDA guidelines?

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<SoapBox>The USDA has a history of being absolutely HORRIBLE about making proclamations of what's "healthy". The US "Food Pyramid" is one of the only ones in the world (there are a few others, though) that have breads, pastas, and grains as the largest section. Most other countries have fruits and vegetables as the largest section, with grains and meats sharing the second. They teach it to you in school, and that's the recommendations that our parents feed their children (there are programs to help parents buy "healthy" food for their kids), and then look at our obesity rates.</SoapBox> – Nathan Wheeler May 29 '12 at 16:02
+1 Thanks for helping to erase this common misconception. – Mike S Aug 13 '12 at 6:26
This question is off topic now, regarding the FAQ. – Baarn Sep 12 '12 at 18:26
100g is 20% of your energy intake for someone who eats 2000kcal/day. If you want to stay in ketosis for most of the day, you'll have to eat less carbs than that, at least without exercise. – Mårten Jan 21 at 11:47

3 Answers 3

Depends on which low-carb diet you ask.

Normal guidelines aim for 45-65% of calories from carbohydrates.

Personally, I think you should just measure and see what works specifically for you--by definition, diet is really personal, and what works for any number of other people may not work for you.

I'm also leery of weight loss being a specific, absolute goal, but that's a separate issue.

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Downvoter: reasoning behind downvotes, while not required, is appreciated. – Dave Newton Aug 14 '12 at 0:26
my apologies its me. I didn't mean to though :/. It won't let me vote up unless your 'edited' it apparently. If you want - switch a few words around or add a sentence and I can fix it. – Mike S Sep 14 '12 at 6:00

My low carbs diet is based on two rules:

  • Less than 20gr per day of carbs / sugar.
  • One day off to eat fruit and dinner pizza / thai / burger, etc.

I am 31 y.o. and a Software Engineer and doing sport for 3 days a week I loose aprox 1kg, per week.

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Its hard to say as based on the classical low-fat/high-carb diet guidelines that have been popular for many years, being low carb 'in contrast' should be easily achievable. Basicaly its safe to say that unless you are doing high intensity workouts, your body can work quite nicely on zero carbs. If you are working out and you feel before the end of your workout that you have expended all of your energy, than yes, you will need some pre-workout carbs in your diet. In other cases you don't need any carbs but you might need some foods that come with carbs. The jury is still out over if you actually need dietary fibers but one thing that is sure, you need anti-oxidants and most of these come packaged with at least some carbs.

You should never just count grams of carbs, only percentages of calories or grams relative to the number of grams you take of other nutrients. A gram of fat holds 9 calories, a gram of carbs or protein 4. The total amount of calories should be dependent on your fat free body mass and on your level of physical activity. Basically the low range of what should be considered achievable low carb would have you at most 25% of your caloric intake from carbs. You should probably try to aim for 30% to 40% of your caloric intake from protein, so this means you should get at least 35% of your calories from fat.

If you can bring your carb consumption further down than by all means do so, but use this as starting point and keep track of your FFBM, body strength and work out endurance. Make sure you keep getting sufficient antioxidants and monitor how your body is doing. As long as you get enough antioxidants and as long as your FFBM, strength and endurance don't suffer, keep reducing your carb intake and moving carbs to pre-workout consumption untill you find your personal sweet spot.

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