Low carbohydrate diets have become a very popular tool for weight loss over the last several decades. While much of the scientific rationale behind why they are utilized for weight loss, such as the carbohydrate-insulin hypothesis, have largely been proven wrong by the scientific literature, low-carb diets are still utilized quite extensively for weight loss.

The reason they are utilized is most likely since low-carb diets do show some efficacy for weight loss, especially in the short term. However, there is still a lot of confusion around how to accurately set carbohydrate targets, how exactly low-carb diets may or may not work, and what things you should consider when adopting a low-carb diet yourself, or making recommendations to clients.

How to decide your daily carb intake

If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, you’ll be well on your way to improved health.

However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources.

There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss.

Eating 100–150 grams per day

This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight.

It’s possible to lose weight at this — and any — carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight.

Carbs you can eat include:

• all vegetables
• several pieces of fruit per day
• moderate amounts of healthy starches, like potatoes, sweet potatoes, and healthier grains, like rice and oats

Eating 50–100 grams per day

This range may be beneficial if you want to lose weight while keeping some carb sources in the diet. It may also help to maintain your weight if you’re sensitive to carbs.

Carbs you can eat include:

• plenty of vegetables
• 2–3 pieces of fruit per day
• minimal amounts of starchy carbs

Eating 20–50 grams per day

This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.

When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.

Carbs you can eat include:

• plenty of low carb vegetables
• some berries, maybe with whipped cream
• trace carbs from other foods, like avocados, nuts, and seeds

Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carb vegetables.