What percentage of the diet is recommended to come from carbohydrates for someone looking to lose body fat?

For individuals aiming to lose body fat, the percentage of carbohydrates recommended in their diet typically falls within the range of 10% to 30%. This range allows for sufficient energy to support metabolic functions and daily activities while promoting fat loss. Carbohydrates are an essential macronutrient that provide energy, especially for those engaging in physical activity. Consuming carbohydrates within this percentage helps to maintain muscle mass and performance during a caloric deficit.

A lower carbohydrate intake (5% - 15%) may lead to excessive fatigue and decreased performance, as the body may not have enough readily available energy. While some low-carb diets can be effective for fat loss, excessively low carbohydrate consumption can also lead to negative side effects such as nutrient deficiencies.

On the other hand, a higher carbohydrate intake (20% - 40% or 30% - 50%) might not create the necessary energy deficit needed for effective fat loss, particularly for individuals who are not physically active. Thus, the recommendation of 10% to 30% aligns well with strategies that promote a sustainable weight loss while still ensuring adequate energy levels for daily activities and exercise.