Carbohydrate Table: Which foods help you lose weight?

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 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:

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.

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.

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, 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.

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.

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:

Processed carbs – limit to no eating at all.
Whole grain and natural starches – eat little to moderate.
Non-Starchy Carbohydrates – Eat a lot.
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

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:

Food	carbs per 100 g	glyc. index	glyc. load
Sugar (fructose, cane sugar, lactose, sucrose)	100 g	70	70
Maltodextrin	96 g	95	94
Glass noodles	83 g	30	23
Cornflakes	80 g	85	72
Ovaltine	79 g	60	43
Pretzel Sticks	75 g	70	16
Muffins	75 g	59	17
Zwieback	73 g	70	53
Jam	65 g	65	46
Gummy bear	71 g	80	22
Agave syrup	70 g	15	12
Mars	70 g	65	46
Maple syrup	66 g	65	44
Twix	64 g	43	17
Cookies	60 g	55	33
Sponge cake	58 g	47	16
White bread	55 g	70	39
Popcorn	55 g	85	22
Milk chocolate	55 g	70	28
Marzipan	49 g	70	30
Orange juice	47 g	50	12
Granola bar	44 g	70	7
Waffles	42 g	75	32
Potato Chips	40 g	70	28
Coco pops	35 g	77	28
Noodles (durum wheat, cooked)	25 g	52	23
Bagel	20 g	72	25
Mashed potatoes	13 g	80	10
Lemonade	12 g	70	8

Recommendation: Restrict or not eat at all.

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.

Carbohydrate Table #2.1 – Whole Grains

Carbohydrate Table – Whole Grain:

Food	carbs per 100 g	glyc. index	glyc. load
Buckwheat	71 g	40	28
Spelt	70 g	40	5
Wheat	67 g	65	45
Kamut	67 g	40	32
Couscous	63 g	65	46
Quinoa	61 g	35	21
Rye	61 g	45	6
Oats	60 g	40	22
Pumpernickel	37 g	40	15

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 – Starchy Vegetables:

Food	carbs per 100 g	glyc. index	glyc. load
Natural basmati rice	76 g	50	39
Brown rice	73 g	50	39
Wild rice	73 g	35	25
Lenses	52 g	29	15
Lima beans	45 g	30	18
Chestnuts	41 g	60	27
Chickpeas	41 g	30	13
White beans	40 g	35	7
Kidney beans	37 g	35	18
Sweet potato	24 g	50	12
Yam	22 g	65	15
Potato	15 g	65	11

Recommendation: Eat little to moderate.

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):

Food	carbs per 100 g	glyc. index	glyc. load
Carrots	10 g	30	3
Soy	5 g	15	1
White cabbage	4 g	15	0.6
Kohlrabi	4 g	15	0.6
Savoy	4 g	15	0.5
Cauliflower	3 g	15	0.7
Leek	3 g	15	0.3
Red cabbage	3 g	15	0.4
Green beans	3 g	30	2
Shallot	3 g	15	0.1
Paprika	3 g	15	0.6
Fennel	3 g	15	0.4
Tomato	3 g	30	1
Artichoke	3 g	20	0.2
Aubergine	3 g	20	0.5
Broccoli	3 g	15	1
Cauliflower	2 g	15	1
Celery	2 g	15	0.3
Zucchini	2 g	15	0.3
Asparagus	2 g	15	0.3
Radish	2 g	15	0.3
Cucumber	2 g	15	0.3
Olives	2 g	15	0.2
Sauerkraut	2 g	15	0.6
Rhubarb	1 g	15	0.2
Kale	1 g	15	0.7
Salads, green	1 g	15	0.6
Bamboo shoots	<1 g	15	0.2
Chard	<1 g	15	0.1
Mushrooms	<1 g	15	0.1
Spinach	<1 g	15	0
Avocado	<1 g	10	0

Recommendation: Eat in large quantities.

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:

Food	carbs per 100 g	glyc. index	glyc. load
Banana, dried	75 g	65	23
Dates, dried	65 g	100	66
Raisins	64 g	65	11
Apple, dried	57 g	35	5
Figs, dried	54 g	40	7
Dates, fresh	37 g	70	22
Banana, fresh	21 g	55	12
Pomegranate	17 g	35	6
Persimmon	17 g	50	18
Plums	16 g	42	6
Grapes	15 g	46	7
Cherries	13 g	25	3
Figs, fresh	13 g	35	5
Mango	13 g	50	7
Pineapple	12 g	45	6
Pear	12 g	28	5
Honeydew melon	12 g	65	7
Nectarine	12 g	35	4
Cantaloupe melon	12 g	65	5
Apple, fresh	11 g	35	4
Tangerines	10 g	30	2
Plums	10 g	35	4
Grapefruit	9 g	30	2
Guavas	9 g	15	1
Apricots	9 g	30	3
Gooseberries	9 g	25	3
Orange	8 g	35	4
Quince	7 g	35	3
Blackberries	6 g	25	2
Cranberries	6 g	32	2
Blueberries	6 g	25	2
Currants	6 g	15	1
Physalis	6 g	15	1
Strawberries	5 g	25	1
Melon	5 g	75	5
Raspberries	5 g	25	2
Papaya	2 g	59	2

Recommendation: Eat moderately.

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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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:

Oranges
All berry varieties
Physalis
Melon
Papaya
Carrots
Soy
All types of cabbage
Kohlrabi
Leek, leek, shallot
Green beans
Paprika
Fennel
Tomato
Artichoke
Aubergine
Broccoli
Celery
Zucchini
Asparagus
Radish
Cucumber
Olives
Rhubarb
Green salads
Bamboo shoots
Chard
Mushrooms
Spinach
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.

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:

Lots of green vegetables and non-starchy carbohydrates.
1-2 pieces of fruit a day. More is optional (see above).
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.
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.