100-150 grams of carbohydrates/day (moderate level)
This is an average carbohydrate level, suitable for people who exercise regularly or want to maintain a stable weight and health. For people who exercise less, eating at this level can make weight loss more difficult.
If you are switching from a regular diet to eating less starch, this is a suitable level to start helping your body adapt.
Can eat all kinds of vegetables. A little fruit and nuts. Healthy starches like potatoes, sweet potatoes. Good grains like oats, quinoa..
50-100 grams of carbohydrates/day (average low)
This level is quite easy to apply to the majority of people and can help control weight and improve long-term health.
You can eat more vegetables, a little fruit and nuts. Limit starchy foods.
20-50 grams of carbohydrates/day (very low level)
When eating less than 50 grams of carbs/day, the body will enter a state of "fat burning" (ketosis). At this time, the liver creates energy from fat, helping to reduce hunger and support rapid weight loss.
However, this regime is difficult to maintain for a long time and should only be applied for a short time (maximum about 3 months), preferably with the supervision of experts.
You can eat low-starch vegetables (especially green vegetables). Some low-sugar fruits, nuts. Nutritious nuts such as flax seeds, chia seeds...
High starch should be limited/avoided such as potatoes, sweet potatoes, carrots. Cereals such as oats, quinoa, corn...
