Day 93...How Much Carbohydrate?

So what do we have left to discuss in terms of carbohydrates...I think the best way to wrap this up is to talk about how much CHO, and when.

I have mentioned in previous posts, that those who are desiring to lose weight should modify their carbohydrate intake.  While there are many different thoughts out there regarding the intake of CHO, the basic, fundamental truth, proven in countless studies and diet programs over the years, is that to lose weight, one must create a caloric deficit.  I am living proof of this. 

Let me lay down this disclaimer before I go any further...

I am not using this opportunity to do anything but simply point out the effectiveness of the simple dieting strategy mentioned above (caloric deficit).  So, if any of you reading this post are currently on, or have been on any fad diets, or medical weight loss programs...this is not directed at you.  Got it?  Good!

Here's my point...I did not take any medications, completely cut out any foods, or anything else like that.  I simply created a daily caloric deficit through the combination of food intake and exercise.  At my last measurement, I had reduced my total weight by roughly ten pounds, dropped over 6% bodyfat, and gained over two-pounds of lean muscle.

So where was I going with all this?  Oh yeah...how much CHO.

There are a couple of different methods used to determine the appropriate amount of CHO intake.  First, percentage of total calories.  As in the example above, there are recommended ranges of CHO intake.  The AMDR (acceptable macronutrient distribution range) for both males and females, above the age of 9-years, is 45-65% of daily kcal.  Using this method, an individual who consumed 2000kcal daily, would want to ingest 900-1300 kcal per day of CHO.  Those who wish to lose fat weight should use the lower end of the scale, modifying as necessary to sustain optimal performance levels during exercise and daily activities.

The next method is to consume a specific amount, relative to body weight.  It is recommended that CHO intake be somewhere within the 6-10 grams per kilogram of bodyweight range.  For example, a 200lb man (90.9 kg) should consume between 545-909 grams per day of CHO.  Oh, BTW...one gram of CHO is equal to 4 kcal.  Using this method, the individual would consume between 2180-3636 kcal per day.

There is a pretty large discrepancy between the two methods, isn't there?  So how do we fix this, or know what to use?  

Here's what I have found...

If you are an individual who is looking to lose weight, exercising at a low to moderate intensity 2-3 times per week, the  percentage of total daily calories method method often works well to achieve healthy weight loss goals.

If you are an athlete, training for and competing in a particular sport (amateur or professional), and looking to shed a few pounds of unhealthy fat...the body-weight method works well, as it provides greater levels of CHO, thereby allowing for higher training volumes and intensities to be maintained.  Keep in mind that athletes typically require greater amounts of CHO than non-athletes, and that FAT BURNS IN A CARBOHYDRATE FLAME. 

In my next post I will discuss CHO timing.