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The effective carbohydrate intake level can vary considerably from person to
person, as can strategies for determining that level.
The level depends on several factors including age, gender, metabolic rate, insulin
sensitivity, activity level, and quality of carbohydrate (glycemic index/load).
Ideally, 5 grams of carbohydrate from one type of food (e.g., ½ cup berries, 1 cup of
non-starchy vegetables or 1 oz of nuts) is added daily for 1 week.
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As each individual reaches the goal for
weight or another goal, such as blood
glucose control.
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If cravings for carbohydrates might
lead the individual to abandon the
eating plan.
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If side effects of the eating pattern
(e.g., fatigue or cravings) cannot be
managed otherwise and threaten
continued adherence.
One effective strategy is to start at a level that is effective for
most everyone, typically less than 50 grams of total carbohydrate
per day (less than 20 grams is more effective in many). This level
achieves weight loss and dietary ketosis (safe) in most individuals.
In coronavirus terms, this is a hard lockdown on sugar and
processed carbs!
Then, small amounts of carbohydrate (~5 grams) can be added to
the daily amount each week in the following situations:
• If weight loss (or weight stability,
if that is the goal) continues, then
another 5 grams of carbohydrate
from the same or another type of
food can be added.
• In this manner, the individual can
identify a level of carbohydrate
intake below which weight loss
can be achieved and a higher level
at which weight stability can be
achieved.
Individualizing Carbohydrate Intake Level
