People often connect feelings of fatigue and brain fog with the need to eat more carbohydrates. These are not necessarily symptoms of lack of carbs but more a sign of
insufficient total calorie intake in general. It is completely safe to cut out carbs and rely on fats alone for fuel, since our bodies do a very good job of making the sugars it needs
or finding alternate energy sources. For example, when you drastically reduce or eliminate carbs from your diet, your body can make sugar to store as glycogen.
Let’s look at an example on how to set your starting calories, protein, carbs, and fat levels if you want to lose weight.
- Calories = Body weight x 12
- Protein = 1 gram per pound
- Carbohydrates = 0.9-1.25 grams per pound body weight
Fat = The remainder of your calories (Note: There are 9 calories per gram of fat while protein and carbohydrates both contain 4 calories per gram)
So for a woman who weighs 140 pounds:
- Calories = 1,700 (1,680 rounded up for ease of calculation)
- Protein = 140 grams
- Carbohydrates = 140 grams (using 1g/lb)
- Fat = 64 grams
The easiest way to put this plan into play (and to find out how many carbs you should eat to lose weight) is to use a food log app like MyFitnessPal (my favorite); enter your
calorie, protein, carbohydrate, and fat targets for each day; and do your best to hit these targets. Always speak with your doctor about any new diet or exercise plan you decide you want
to try. They can always evaluate you and tell you how many calories you should intake to lose weight.