When it comes to diets and weight loss, one of the most common questions concerns the amount of carbohydrates to consume daily. The answer, however, is not universal. The ideal amount of carbohydrates to aid weight loss varies significantly from person to person and depends on several factorsincluding physical activity, individual metabolism, age and health conditions.
There is no universal quota, but a reference model
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Unlike many cut-and-sew diets that prescribe fixed amounts, modern nutritional science recognizes that the most effective approach is personalized.
A useful starting point is the Mediterranean dietary model, known for its health benefits and nutritional balance, which make it successful thanks to its sustainability over time.
Remember, a diet will only be effective if you can stick to it long-term without feeling deprived or frustrated. The key is adaptability and pleasure in the food you consume, essential factors for transforming a simple diet into a healthy and lasting lifestyle.
How many carbohydrates?
Generally, in a diet inspired by the Mediterranean model, carbohydrates can constitute from 40% to 50% of the total daily calories or slightly more, but with a certain margin of customization based on the individual characteristics of the patient, which include among other things :
- Lifestyle and physical activity: More active people may require a higher proportion of carbohydrates to sustain the energy required.
- Metabolic conditions: Patients with insulin resistance or type 2 diabetes may need more severe carbohydrate limitations, but these restrictions affect quality more than quantity.
- Food preferences and dietary sustainability: An eating plan must be enjoyable and manageable in the long term to be effective.
Won’t they be superfluous?
Maintaining a significant amount of carbohydrates in your diet, even during the weight loss process, offers several benefits for both physical and mental health. Here are some of the main benefits:
- Power: Carbohydrates are the main source of energy for the body, essential for the functioning of vital organs such as the brain. An adequate carbohydrate diet guarantees a constant energy release during the day, helping to maintain concentration and above all physical performance, particularly useful for those who regularly practice physical activity (a practically essential element for weight loss).
- Intestinal health: Fiber-rich carbohydrate sources, such as vegetables, legumes and whole grains, support gut health. Dietary fiber helps regulate intestinal transit and acts as prebiotics, substances that nourish beneficial bacteria in the intestine, essential for a healthy digestive system and an effective immune response.
- Reduced risk of chronic diseases: A diet high in complex carbohydrates and fiber has been associated with a reduced risk of developing chronic diseases, such as type 2 diabetes, heart disease, and some forms of cancer, particularly colorectal cancer. Fiber in particular can help reduce blood cholesterol.
- Long-term weight control: Contrary to the common belief that carbohydrates are the enemy of weight loss, including healthy carbohydrates in your diet can help control your weight in the long term. They contribute to a lasting sense of satiety, reducing the likelihood of overeating and helping to regulate appetite, but above all they make the diet sustainable (see next point).
- Psychological benefits: Cutting out carbs can lead to feelings of deprivation and frustration, which can make a diet difficult to maintain over time. Including carbohydrates can improve psychological well-being, increasing the likelihood of adherence to a balanced eating plan in the long term.
What carbohydrates?
To lose weight it is certainly necessary to respect the principle of calorie deficit, i.e. introduce fewer calories than you burn, but the quality of food choice is equally important if we look at the long term in terms of health promotion.
In this sense it is recommended:
- Prefer complex carbohydrates and from whole grain sources: Choose foods such as whole grains, legumes, fruit and vegetables.
- Limit added simple sugars: Reduce sweets, sugary drinks and ultra-processed snacks.
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