How much can you eat per day to lose weight?

As a rule, people want to have as much as possible. It is different with the kilograms he drives around with him. There can be a good way. The pounds should tumble as far as possible.

The only question is how. There are countless diet options. And there are more and more. For example, the so-called low-carb diets, in which as little carbohydrates are absorbed as possible. In addition, there are the so-called weight loss injections, the detox pavement or the weight loss pill.

Of course, in addition to movement, it depends above all on the diet of how the body weight turns out. It also depends on how many carbohydrates you eat. That is why this text revolves.

Carbohydrates: What is it to be understood?

How The AOK health magazine informed, form carbohydrates next to Proteins And grease one of three main nutrient classes that form the basis of our diet. They provide energy for the body, primarily for the brain and the muscles that have a high energy requirement.

Different carbohydrates can work very differently in the body. They consist of different sugar components. A distinction is made between short -chain and long -chain carbohydrates.

The German Nutrition Society (DGE) As variants, names simple sugar such as glucose, double sugar such as lactose and multiple sugar like strength. Whole grain products, vegetables, fruit, legumes and potatoes are particularly recommended to absorb carbohydrates.

Carbohydrates: How high is the daily need?

As the DGE explains on request, the guidelines for the need for carbohydrates take into account the individual energy requirement, the need for protein and the guide values ​​for the fat supply. In general, the following applies: « A full -fledged mixed food should be limited to limited fat and more than 50 percent of the energy supply in the form of Carbohydrates contained. « The guidelines for carbohydrate supply follow the age group:

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• at least 25 percent in infants
• In the first half of the life with breast milk 45 percent
• 47 percent in the second half of life
• Children with full -fledged mixed food 52 percent
• Adults more than 50 percent, at least 25 percent

Carbohydrates: How much can you consume a day to lose weight?

On request, the DGE emphasizes that at least 50 percent of the daily energy supply should consist of carbohydrates, whereby the quality of the carbohydrates is decisive. So it is not just a matter of the amounts consumed. What is particularly important is the nutritional quality of the food, which is later discussed in more detail.

If a weight loss is sought, the negative energy balance depends. In addition to the supply of carbohydrates, this is also determined by the other macronutrients, protein and fat.

Under certain circumstances, the DGE considers a falling below the guideline for carbohydrates of over 50 percent of the energy value value. This applies in the following cases:

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• A sufficient supply of all indispensable nutrients (vitamins, minerals, certain multiple saturated fatty acids) is ensured.
• The grain ballast substances have a significant part in the total ballast supply, with all -grain products should mainly be consumed.
• There is no increased supply of saturated fatty acids and trans fatty acids.
• The additional protein consumption comes from vegetable foods and not from increased meat consumption, especially not from red meat.

Important to know: If the proportion of carbohydrates is reduced in the diet, there is inevitably an increase in fat and / or protein content. Meat and meat products in particular deliver fat and protein. The DGE informs: « An increased supply of these foods is associated with an increased risk of diabetes mellitus type 2, hypertension, coronary heart disease and kidney diseases and also increases the risk of colon cancer. » Risk groups such as patients with kidney diseases must be advised separately.

Carbohydrates and weight loss: What should be considered when taking it?

According to the DGE, foods that are rich in polysaccharides including fiber are among the recommended carbohydrate carriers.

They have a number of advantages for health:

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• are often rich in vitamins, minerals and secondary plant substances and are therefore the basis for a full -fledged diet
• Low fat content of these foods has a positive effect on the energy balance
• High saturation value due to high content of fiber and water prevents excessive energy supply, which means that a normal body weight can be maintained more easily
• Dietary diet and in particular consumption of whole grain products reduce the risk of numerous nutritional diseases

Fiber help to achieve or maintain normal weight. Because they stimulate thorough chewing and thus extend the duration of meals. Compared to quickly consumed dishes, the feeling of satiety is more likely to occur. After fiber -rich food, the feeling of satiety is preserved longer and less is eaten between the actual meals.

As a result of the high consumption of confectionery, cake or drinks sweetened with sugar, the daily food contains large amounts of single or twitching of single or twitching the two. High sugar intake can have a negative impact on health for various reasons.

Sugar is an « empty » energy source, it does not contain vitamins and minerals. In addition, people who like to eat sweets like cakes or chocolate often do without important foods such as milk, fruit or whole grain bread. In the long term, this can cause insufficient supply of other nutrients, especially in children and young adults.

At the same time, sweets such as chocolate, cream ice cream or cake do not contain inconsiderable amounts of fat and can cause too much energy to be absorbed quickly and body weight increases in the long term. On top of that, the longer and more frequent teeth come into contact with sugar, the greater the risk of developing caries.

It is also problematic that the saturation effect of simple and twinkers of two is short-lived. If large amounts of foods are consumed outside of meals due to a frequent feeling of hunger, this can be noticeable on the scales in the long term.

However, the DGE also emphasizes that as long as the energy and nutrient balance sheets are right, there is no contradiction with a full diet to eat something sweet every now and then. It is therefore advisable to snack on less sweets, but to consciously enjoy them.

By the way: also at Lose weight Are there limits. Because in a week or in a month you can only lose a certain number of kilos. Breakfast can already be decisive.