Carbohydrate Table: Which foods help you lose weight?

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The Ultimate Carbohydrate Table for Weight Loss: How Many Carbs Should You Eat Depending on Your Goal? Theory, good vs. less good carbohydrate sources, and practice: You will know everything at the end of this article.


There is no easy answer to the last question for two reasons:


  •       Everyone has a different sensitivity to carbohydrates. Let’s say your neighbor is the same height, weight, and fit as you and eats the same thing. He may lose weight faster than you with more carbohydrates – or vice versa.
  •       Not all carbohydrates are the same. Some carbohydrate sources will help you lose weight, while others can quickly slow down or ruin your progress.


If you do not know its connections, the right decision when eating becomes a lottery game.


But if you can classify carbohydrate sources correctly and understand their effect on your metabolism, you can consciously make the right choice at every meal.


How many carbs do you need

How many carbs do you need to survive?

If your body is a car, carbs are the fuel.


Unlike fat and protein, carbohydrates are purely a source of energy.


You always burn a mix of fat and carbohydrates.


It’sIt’s like your body has two fuel tanks. Sometimes he burns fatter, sometimes more carbohydrates.


During hard training, carbohydrates come first. At rest and with light to moderate activity, you mainly burn fat.


You don’t need carbohydrates to survive. And for two reasons:


  1.     Fat metabolism: When the carbohydrate tank is empty, your body can get its energy from fat. Most people are not used to this. Their fat metabolism is untrained.


You then feel incredibly weak and powerless for a few days, like a six-cylinder engine that suddenly only runs on three cylinders. 


This feeling usually improves after about a week. Your body learns to use fat better. To do this, it produces additional fat-burning enzymes. 


You will put more horsepower on the road without carbohydrates in the medium term.


  1.    Self-sufficient: Your body can make or replace carbohydrates. On the one hand, it can convert proteins into glucose. On the other hand, he can use ketones as a substitute. 


carbohydrates fun


Ketone bodies are formed when insulin levels are deficient and when fats are metabolized.


In the Stone Age, carbohydrates were a pure luxury – unimaginable for us today. But nature has equipped us to do without carbohydrates. 


Deficient carb diets like the anabolic, ketogenic, or Atkins diet can work. 


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Some people feel good about it.


But as a long-term diet, I don’t recommend these diets for several reasons:


  •       Change all habits at a time? Because they are very extreme, many people break them off.
  •       How much stress can you take? Without carbohydrates, your stress tolerance decreases, and the risk of overtraining and stress-related burnout increases.
  •       training progress? Anaerobic metabolism during intense muscle building or HIIT training requires glycogen. If your memory is empty, performance drops. You only get into ketosis when your stores are empty.
  •       Did you lose muscle? With empty glycogen stores, you appear flattered and less defined.
  •       And if you want to lose weight? Are these diets very effective?


But why shoot sparrows with the ketosis cannon? There are simpler alternatives.


Calories or Carbs

Calories or Carbs, What Matters?

Are Calories Everything? It would be best if you also burned what you filled up. Otherwise, your body will store the excess energy.


We owe this simple formula some style blossoms.


Like the doner kebab diet that was hip a few years ago: it was essentially based on fast-food meal plans that amounted to a calorie deficit.


Such models work under laboratory conditions, at least in weight loss. But are they healthy? 


And are meals satisfying that permanently end in hunger pangs?


Do they give you enough micronutrients, proteins, and essential fats? 


You’re more likely to fall asleep with a growling stomach.


In addition to pure calories, other factors play a decisive role:


  •       Hormones, the body’s air traffic controllers. The storage hormone insulin influences what happens to the energy in your blood. To do this, it communicates with your body’s muscle and fat cells. Leptin and ghrelin affect your appetite. Growth hormones determine how much energy is invested in building muscle. What you eat affects the hormones in your body.
  •       Thermogenesis. Your body must first convert the nutrients in your food to get to the fuel it contains. This conversion process runs with varying degrees of efficiency. While up to 30% of the calories are wasted as heat during protein conversion, your body can access the energy from carbohydrates (8%) and fats (2%) without significant “heat losses.” 


There are still enough experts who rely solely on the calorie formula. 


Others think calories don’t matter. Only carbs and hormones matter. I believe the truth lies in between.


Many people find it easiest to reduce body fat through a natural low-carb diet. 


friends diet


You get the necessary “fuel” from the two macronutrients, protein and fat, and the (natural) foods you eat are very high in fiber. 


As a rule, they can eat significantly larger portions and even take in fewer calories. 


Because the blood sugar level remains stable, the risk of cravings decreases. 


Low insulin levels make it harder for fat to be stored and free up fat stores.


Even though proper nutrition is responsible for 70+ percent of weight loss success, exercising is a must for anyone who wants to look good in a swimsuit. 


Strength training is fueled by the glycogen stored in the muscle, so the right carbohydrates should always be part of your nutritional program.


essential carbohydrate sources

Carbohydrate table: list of the essential carbohydrate sources

Not all carbs are the same: some will get you closer to your goal of looking good naked than others. 


The following carbohydrate table will help you make the right decision.


In practice, it helps to differentiate between four carbohydrate sources:


  1.     Processed carbs – limit to no eating at all.
  2.    Whole grain and natural starches – eat little to moderate.
  3.    Non-Starchy Carbohydrates – Eat a lot.
  4.    Fruit and natural, simple carbohydrates – Eat in moderation.


Another tool is the glycemic index. The glycemic index tells you how much a food increases your blood sugar level. 


The higher the value on a scale from 0 to 100, the less you should eat the food if you want to lose weight.


The glycemic load also considers the portion size of food.


In addition to the carbohydrate table, you will receive concrete recommendations on optimally integrating the nutrients into your everyday life.


Carb Chart #1 - Processed Carbs

Carb Chart #1 – Processed Carbs

Examples of industrially or manufactured carbohydrates:


  • Refined Sugar (Sucrose)
  • White flour
  • Corn syrup, fructose-glucose syrup, and other highly processed sugar concentrates.


The processed carbohydrates, especially “the whites” — sugar and white flour — have very low nutrient densities. 


That is why they are also called “empty calories.” Their high-calorie density ensures that obesity is no longer the exception in our country but the rule.


You should avoid carbohydrates if you want to lose weight.


Carbohydrate table – highly processed foods:

Foodcarbs per 100 gglyc. indexglyc. load
Sugar (fructose, cane sugar, lactose, sucrose)100 g7070
Maltodextrin96 g9594
Glass noodles83 g3023
Cornflakes80 g8572
Ovaltine79 g6043
Pretzel Sticks75 g7016
Muffins75 g5917
Zwieback73 g7053
Jam65 g6546
Gummy bear71 g8022
Agave syrup70 g1512
Mars70 g6546
Maple syrup66 g6544
Twix64 g4317
Cookies60 g5533
Sponge cake58 g4716
White bread55 g7039
Popcorn55 g8522
Milk chocolate55 g7028
Marzipan49 g7030
Orange juice47 g5012
Granola bar44 g707
Waffles42 g7532
Potato Chips40 g7028
Coco pops35 g7728
Noodles (durum wheat, cooked)25 g5223
Bagel20 g7225
Mashed potatoes13 g8010
Lemonade12 g708

Recommendation: Restrict or not eat at all.


Carbohydrate Chart #2 - Whole Grains and Natural Starches

Carbohydrate Chart #2 – Whole Grains and Natural Starches

100% natural whole grains and natural starches can complement your diet if you want to lose weight. Natural grains and starchy vegetables contain many nutrients that can help you train.


Many are also high in fiber, which can positively impact health and appetite and help you lose weight.


The only downside is their high energy density compared to the vegetables listed in Carb Chart #3.


To lose body fat, you should eat a few to moderate amounts of whole grains and starchy vegetables.


  • Moderate if you train a lot and intensively.
  • Little if there is no progress in losing weight and you move very little or are very overweight.


Many wheat varieties used today are heavily overbred, which is why some people no longer tolerate them well (cf. literature).


If you don’t feel well in the hours after eating products containing wheat, you can switch to other types of grain that are easier to digest.


Table #2.1 - Whole Grains

Carbohydrate Table #2.1 – Whole Grains

Carbohydrate Table – Whole Grain:

Foodcarbs per 100 gglyc. indexglyc. load
Buckwheat71 g4028
Spelt70 g405
Wheat67 g6545
Kamut67 g4032
Couscous63 g6546
Quinoa61 g3521
Rye61 g456
Oats60 g4022
Pumpernickel37 g4015

The carbohydrate content of wholemeal bread varies between about 40-60 g per 100 g, depending on how it is prepared and the water content.


Recommendation:  Eat little to moderate.


Carbohydrate Table #2.2 - Starchy Vegetables

Carbohydrate Table #2.2 – Starchy Vegetables

Carbohydrate Table – Starchy Vegetables:

Foodcarbs per 100 gglyc. indexglyc. load
Natural basmati rice76 g5039
Brown rice73 g5039
Wild rice73 g3525
Lenses52 g2915
Lima beans45 g3018
Chestnuts41 g6027
Chickpeas41 g3013
White beans40 g357
Kidney beans37 g3518
Sweet potato24 g5012
Yam22 g6515
Potato15 g6511

Recommendation: Eat little to moderate.


Non-Starchy Carbs

Carb Chart #3 – Non-Starchy Carbs (Vegetables)

Green veggies and non-starchy veggies are our nutrient champions. These carbohydrate sources have the lowest energy density but the highest nutrient density.


These carbohydrates will help you lose weight.


And they keep you healthy.


Carb Chart – Non-Starchy Carbs (Vegetables):

Foodcarbs per 100 gglyc. indexglyc. load
Carrots10 g303
Soy5 g151
White cabbage4 g150.6
Kohlrabi4 g150.6
Savoy4 g150.5
Cauliflower3 g150.7
Leek3 g150.3
Red cabbage3 g150.4
Green beans3 g302
Shallot3 g150.1
Paprika3 g150.6
Fennel3 g150.4
Tomato3 g301
Artichoke3 g200.2
Aubergine3 g200.5
Broccoli3 g151
Cauliflower2 g151
Celery2 g150.3
Zucchini2 g150.3
Asparagus2 g150.3
Radish2 g150.3
Cucumber2 g150.3
Olives2 g150.2
Sauerkraut2 g150.6
Rhubarb1 g150.2
Kale1 g150.7
Salads, green1 g150.6
Bamboo shoots<1 g150.2
Chard<1 g150.1
Mushrooms<1 g150.1
Spinach<1 g150
Avocado<1 g100

Recommendation: Eat in large quantities.


Carbohydrate Table #4 - Fruit and natural simple carbohydrates

Carbohydrate Table #4 – Fruit and natural simple carbohydrates

Fruits are another natural carbohydrate source with a low to moderate energy density and a very high nutrient density.


In recent years, the fruit has unjustly gotten a bad rap as a “fast food,” probably because it contains fruit sugar (fructose). Fructose is processed differently in the body than other carbohydrates.


However, the fructose contained in fruit has a different effect on the body than the fructose syrup in soft drinks and other finished or highly processed products (often disguised as “natural fruit sugar”).


The latter ensures that you absorb more energy and, fatally, also stay hungry. On the other hand, the fiber contained in fruit ensures that the fructose enters the blood very slowly.


That is why the advantages mentioned outweigh the advantages in the case of fruit. Some types of fruit, and dried fruit in particular, are very high in energy – you should pay attention to this if you want to reduce fat.


Carb Chart – Fruits and Natural Simple Carbs:

Foodcarbs per 100 gglyc. indexglyc. load
Banana, dried75 g6523
Dates, dried65 g10066
Raisins64 g6511
Apple, dried57 g355
Figs, dried54 g407
Dates, fresh37 g7022
Banana, fresh21 g5512
Pomegranate17 g356
Persimmon17 g5018
Plums16 g426
Grapes15 g467
Cherries13 g253
Figs, fresh13 g355
Mango13 g507
Pineapple12 g456
Pear12 g285
Honeydew melon12 g657
Nectarine12 g354
Cantaloupe melon12 g655
Apple, fresh11 g354
Tangerines10 g302
Plums10 g354
Grapefruit9 g302
Guavas9 g151
Apricots9 g303
Gooseberries9 g253
Orange8 g354
Quince7 g353
Blackberries6 g252
Cranberries6 g322
Blueberries6 g252
Currants6 g151
Physalis6 g151
Strawberries5 g251
Melon5 g755
Raspberries5 g252
Papaya2 g592

Recommendation: Eat moderately.



How Many Carbohydrates Should You Eat

How Many Carbohydrates Should You Eat to Lose Weight?

Many people feel most comfortable losing weight when they eat fewer carbohydrates and more protein without giving up healthy fats.


Protein and water-rich foods fill you up and keep you full.


The more body fat you have manifested, the more successful you are likely to be with this concept. (This is almost certainly the case with metabolic diseases such as type 2 diabetes, insulin resistance, or metabolic syndrome.)


Conversely, this also means the following: If you feel better with more carbohydrates, lose weight, and don’t get an issue with cravings, stick with it.


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“Photoshoot Preparation Diet Plan”

Forces Your Body to Burn Body Fat as Quickly as Physically Possible


It’s essential that you feel good.


You can only make a lifestyle out of it, become slimmer, stronger, fitter, and healthier, and stay that way.


As already mentioned, everyone has a different sensitivity to carbohydrates.


Some people can accept that they can get and stay lean with just a few carbs, while others can do well with larger amounts.


Here are the 30 best carbohydrate foods for weight loss:


  1. Oranges
  2. All berry varieties
  3. Physalis
  4. Melon
  5. Papaya
  6. Carrots
  7. Soy
  8. All types of cabbage
  9. Kohlrabi
  10. Leek, leek, shallot
  11. Green beans
  12. Paprika
  13. Fennel
  14. Tomato
  15. Artichoke
  16. Aubergine
  17. Broccoli
  18. Celery
  19. Zucchini
  20. Asparagus
  21. Radish
  22. Cucumber
  23. Olives
  24. Rhubarb
  25. Green salads
  26. Bamboo shoots
  27. Chard
  28. Mushrooms
  29. Spinach
  30. Mango


You should always make sure that you eat enough protein and are supplied with all essential fatty acids.


The following rules of thumb will help you establish a carbohydrate starting point for your diet and experiment from there.


recommended amount of carbohydrates

The recommended amount of carbohydrates for weight loss (rule of thumb):


  •       A little exercise and/or insulin resistance: 50-150 g of carbohydrates per day
  •       Healthy metabolism and regular intensive training: 2-6 g of carbohydrates per kg of body weight (additionally 2-3 g of protein per kg of body weight and 30-40 g of essential fats).


It’s a good idea if you start a little more generously and move towards the upper end of the recommendation.


You should fill up your requirements according to the recommendations in the carbohydrate table, i.e., in the following order:


  1.     Lots of green vegetables and non-starchy carbohydrates.
  2.    1-2 pieces of fruit a day. More is optional (see above).
  3.    Starchy vegetables for filling. These carbs are your X-factor. You use them to cover gaps in calorie requirements that still exist. This becomes especially important when you have reached the desired body fat percentage and want to create excess energy to build muscle. Or if you are very active. The same applies to whole grains.
  4.    Processed carbs are luxury and indulgence. You can do just fine without them and incorporate them as part of the 90/10 rule.


If you don’t see any progress at first (250-500 g fat loss per week), continue reducing the carbohydrates in reverse order. How you feel about your body is a good indicator.


Do you feel weak and drained? 


carbs diet


Does your feeling of hunger fluctuate a lot? 


This can indicate too many (or too few) carbohydrates.


Here it is worth either experimenting with yourself or relying on the support of a coach.


If you listen to your body’s signals and adjust them step by step, you will understand your body’s language better and better. 


In the medium term, you will be less dependent on formulas and measuring instruments less and less.


carbohydrates for losing weight

Carbohydrate Table – Conclusion

The optimal amount of carbohydrates for losing weight is as individual as your height. 


But with the help of the above rules of thumb, you can experiment further from a safe base and thus find the optimal amount of carbohydrates for you.


If you train intensively regularly, start with this:


  • 2-6 grams of carbohydrates per kilogram of body weight per day.
  • 2-4 g of protein per kg of body weight per day.
  • 30-40g of healthy fats a day.


Your total daily calorie requirement and your goal provide the framework.


Not all carbohydrates are the same. 


The carbohydrate table helps you to select the right carbohydrates and separate the wheat from the chaff.


Detailed Carbohydrates Article Series:
Part one: “Do evening carbs make you fat?”
Part two:  The truth about carbohydrates  
Part three: Carbohydrate table: Which foods help you lose weight? (this article)
Part four: No carb instead of low carb?



Lose 6 Months of Flab in Only 14 Days… 

“Photoshoot Preparation Diet Plan”

Forces Your Body to Burn Body Fat as Quickly as Physically Possible