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If you want to lose weight, following a low-carb diet could yield better results than following a low-fat diet.
But the truth is, carbs aren’t all good or all bad. Some promote health while others—when eaten often and in large quantities—can pile on the pounds and increase your risk for disease.
Sugar-laden carbohydrates such as doughnuts, sodas and other highly processed foods may indeed kick-start weight gain and interfere with your ability to reach your physique goals. But sources such as fruits, oatmeal, vegetables, whole-grain breads and other varieties of intact carbs do just the opposite when eaten in moderation: They promote good health.
Follow these carb rules, and you’ll burn more fat and sculpt more muscle in no time.
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Eat 1-1.5 grams of Carbs Per Pound of Bodyweight Daily
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If you’re a hard-training female, carbs should comprise 30%-40% of your daily caloric intake. Skimping on carbohydrates—most of which should come from slow-digesting sources such as brown rice, grains, oatmeal, veggies and yams—can actually cause you to lose muscle. Carbs form muscle glycogen, the fuel for strenuous training, and when these stores are depleted the body turns to its own lean tissue for fuel. Consume 1-1.5 grams of carbs per pound of bodyweight; for a 125-pound woman, that’s 125-187 grams. Taper your intake as the day progresses (see No. 9) and consume the majority of these carbs.
