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How many grams of sugar or carbs should I have in a day?

I'm reading labels to lose weight. How many grams of sugar allowed each day and what is the limit of grams on carbs to lose weight?

1 Answer
2 years ago

Dietitian's Answer

Great question! For added sugars, you should limit yourself to 100 calories for women and 150 calories for men (that's about 6 tsp or 9 tsp added sugar) per day. This does not include natural sugars from fruits - however when choosing fruits, stick to the lower sugar/glycemic options.

For carbs, this varies depending on your total caloric needs and activity level. Choosing lower glycemic carb options is best. Carb percentage varies from 10-60% - ex: vegetarians consume more carbs than those who eat meat, however they are also successful with weight loss. Restricting carbs by too much can make you feel lethargic, produce brain fog, plus many other unnatural symptoms. Remember, carbs are your brain's only fuel source.

It takes some experimenting to see what works for you.

First, focus on choosing whole, unprocessed, low sugar foods and pay attention to your hunger and fullness cues - and don't focus too much on the numbers.

Here's a great article on how to start Blasting for weight loss:

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