How Many Carbs Should You Eat for Weight Loss?

Many of our clients come to us after having tried numerous weight loss diets, including a low-carb diet, which tends to get them results, but only temporarily. They ask us, “how many carbs should you eat daily for permanent weight loss?” While the exact amount of carbs does vary per individual, one thing is very clear– and we see it over and over in our clients who achieve long-lasting weight loss. For weight loss, at least one (and usually more) meals should contain SOME wholesome carbs but not too many. We’re sharing why you need some wholesome carbs, how much is too much (when it comes to carbs) & which carbs are best for weight loss.

First, let’s address the elephant in our carb- eating zone…low-carb diet success. Let’s face it, it does happen and the results can be encouraging. While there is no formal definition for low-carb eating for weight loss, people generally reduce their daily carb intake to around 20-50 grams per day. (For reference, according to the Food and Drug Administration (FDA), if you’re eating a 2,000 calories diet, the Daily Value (DV) for carbs is 300 grams per day(2).

To eat 20-50 grams of carbs per day, you can eat low carb veggies, possibly some berries, but no starches. Yes, adios grains, most fruits, potatoes, beans, etc. And if you’re being super careful, you really have to count the non-starchy veggies (broccoli, cauliflower, bell peppers, spinach, mushrooms, etc.) which can add up quickly if you eat veggies in the quantities we do—and that our weight loss clients do! In fact, we’d meet our carb quota with veggies alone, and we’d still probably want more veggies.   Not to mention other wholesome carbs!