Written by Fia Batua, RND

The main purpose of carbohydrates in our diet is to provide energy fuels. And over the years, we’ve seen and tried out a lot of different carbohydrate intake levels. Whether we are trying to lose weight or to balance our blood sugar, carbs play a vital role.

#1. High Carb Diet: 200g+ per day

Some people do very well with these number, and some of our clients can eat 300-400g per day WHILE losing body fat. This is about 60% of their diet. Most of them fall into the same category – young, lean and metabolically efficient with an active lifestyle. If you do not tick all those boxes, then chances are you will not lose weight optimally eating this amount.

Sample Meal Plan:

1 pc Medium size Potato (148g /5.3oz), Baked

60g Skinless BBQ Chicken Fillet, Breast Part

1 cup Mixed Green Salad with Honey Balsamic Dressing

1 pc Kiwi

Most days I love to get my quality carbs from Potatoes! Potatoes – in all forms – provide the carbohydrates, potassium, and energy your body needs to perform at its best. And yes, Potatoes fit in a nutritious diet!

Potatoes are naturally nutrient-dense and a medium-sized with skin on only has 110 calories.

#2. Moderate Carb Diet: 100-200g per day

This range still allow some starch in the diet, about 50% of the total calorie recommendation. It is a very common daily carb range for the majority of active and healthy people looking to cut the body fat.

You still get all the benefits of having carbs in the diet (so you feel good and perform well), yet lower the intake and overall amount to therefore optimize fat burning (to look good).

People with Diabetes can still benefit with a Moderate Carb Diet, ensuring that the type of carbohydrates is high in fiber and has low glycemic index.

Sample Meal Plan:

1 pc Medium size Potato (148g /5.3oz), Baked

60g Skinless BBQ Chicken Fillet, Breast Part

1 cup Mixed Green Salad with Honey Balsamic Dressing and Roasted Almonds

#3. Low Carb Diet: <100g per day

LCD –Also known as the ketogenic diet or VLCD – one in which no starchy carbs (or very few) are consumed daily. This is when the body is forced to use fat for energy. Carb intake is about 20-30% of the diet.

To do this, the person will go through a fat adaption phase, when the body releases ketones for muscle and brain fuel. This can be the most difficult part of LCD/VLCD, as energy levels can significantly drop until this process is complete.

Most people lose weight quickly on this type of plan, but it suits those who are inactive, bedridden, diabetic or seeking that last bit of fat loss for a short period of time.

A Low Carb Diet (<100g) is NOT IDEAL for healthy, active individuals.

Sample Meal Plan:

60g BBQ Chicken Thigh

1 cup Mixed Green Salad with Honey Balsamic Dressing with Roasted Almonds

1/8 Slice Ripe Avocado

My Recommendations:

Go for a Moderate Carb Diet which contains a balanceD number of carbs, protein and fat. And when it comes to your personal diet program, always seek professional advice from a Registered Nutritionist Dietitian.

SELF CHECK:

Quickly think about how many carbohydrates you are eating daily and compare it to the guidelines above. ​