Eating only 50 grams of carbs daily may sound impossible to some individuals, but these numbers haven’t come out of the blue. We usually associate 50 grams of daily carbs with a keto diet.
You might have heard of it, a diet that requires a person to eat no more than 50 grams of carbs per day to stay in ketosis (when your body burns fat for energy instead of carbohydrates) (1).
One caveat is that consuming 50 grams of carbs may not put everyone in a state of ketosis, as some individuals may need to eat fewer carbs to achieve it.
We don’t recommend that anyone consistently consume 50 grams of carbs per day.
For some people, severely restricting carbohydrates isn’t safe, and even those for whom it is safe should not do it long-term. Talking to your healthcare provider is fundamental if you want to integrate any new diet plan, especially the ketogenic one.
If, for whatever reason, you decide to consume only 50 grams of carbs per day, and your healthcare provider has cleared you for this diet, then this review will help you out. You’ll learn about a 50-gram carb-per-day meal plan and what it’ll do to your body.
Looking for a few solid 50 grams of carbs examples? We’ve got you covered.
These carb-rich combinations can fuel your body, keep your energy steady, and supply essential vitamins and minerals.
Enjoy all 50 grams in one sitting or spread them over 2–3 meals and snacks, a flexible approach that aligns with how most people eat.
Mix and match these 50g carb combos based on your preferences, meal timing, or schedule:
Combo #1:
Total: ~50g carbs
Combo #2:
Total: ~50g carbs
Combo #3:
Total: ~50g carbs
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Combo #4:
Total: ~50g carbs
These 50g carb options are great if you prefer getting all your carbs in one dish:
The numbers are approximate, but these meals are good enough to include in a 7 day low-carb meal plan.
Read more: High-Protein Meal Plan for Muscle Gain: Dos and Don’ts
Consuming 50 grams of carbs per day is not guaranteed to put you in the state of ketosis, but it will work for some people (2). Others may need to consume around 20-40 grams of carbs to burn primarily fat instead of glucose for energy.
Your carb intake is not the only factor determining how long it will take you to reach ketosis.
There are other points to consider:
In many cases, people use this diet in consultation with their healthcare providers to shed weight, reduce the symptoms of epilepsy, manage blood sugar levels, or lower their risk of cardiovascular disease (2).
Keep in mind that the keto diet won’t be a good fit for everyone. Be aware of many side effects that come with it:
Whether you’re starting a 1 week keto meal plan or planning to follow this diet for longer, talk to your doctor to ensure this eating pattern is safe for you.
Following a low-carb diet may encourage fat-burning processes that impact your weight. However, you still need to be in a calorie deficit.
An individual may lose weight by consuming 50 carbs per day, as long as they are reducing their overall calorie intake simultaneously (1).
Eating 50 grams of carbs a day will likely boost weight loss initially; however, most of the weight loss will be due to water weight at first. This water weight will return once you resume eating a balanced diet.
Overall, relying on this strategy as the main way to lose weight is a lousy idea.
Many other things matter when it comes to weight loss.
First of all, as discussed, you need to maintain a calorie deficit by burning more calories than you consume.
Secondly, your intake of protein, fiber, and healthy fats matters as well because they’re essential for muscle strength and satiety.
Your body needs the good stuff, everything you already know about:
Yes, you’ve heard about these superfoods since you were a child, but taking this seriously takes time, especially when you have a sweet tooth, adore fast food, or can’t help drinking another shot with friends.
The third necessity to keep in mind is your activity level.
Humans today are more sedentary. Many of our jobs require us to sit in one position for extended periods, which is detrimental to our posture. Small steps can improve poor posture, such as, getting out of your chair and walking for a minute on the spot or slight stretching will do you a favor.
Complementing stretching and walking workouts with resistance training can significantly boost your weight loss process (3).
No problem if you can’t afford a gym and a trainer: get yourself dumbbells to work out from home, or even just start with bodyweight exercises. Additionally, there are robust apps that help you achieve your fitness goals from the comfort of your own home with minimal equipment.
Another thing to note is your sleep quality.
Do you go to sleep and wake up at the same time every day?
Do you get the recommended 7-9 hours of sleep each night?
If not, then it might interfere with your weight loss goals.
Research suggests that getting enough quality sleep improves the success of weight loss, while sleep deprivation has the opposite effect (4).
Not least of all, your stress plays a key role in your physique.
Stress can impact your weight, causing you to snack or overeat more, which leads to greater fat storage in your body, resulting in weight gain (5).
Sustainable, lasting weight loss requires more time and lifestyle changes, such as the following:
Even though the “complex weight loss strategy” sounds boring and typical to others, this is the only trustworthy way to shed calories for the long term and be energetic enough to perform daily activities.
It’s up to you whether or not to consume only 50 grams of carbs.
To make this challenge more effective and minimize risks, consider consulting a professional who can guide you through your journey and offer valuable insights and tips.
To sum up, weight loss is no joke; it’s a complex process that requires real effort and time aside from eating only 50 grams of carbs per day.
Read more: Super Simple Healthy Meal Plan with Grocery List for Beginners
50 grams of carbs can look like:
These food options contain approximately 50 grams of net carbs (after subtracting the fiber).
So, how much is 50 grams of carbs in different meals?
There’s nothing more satisfying than a well-structured meal plan that fits your life.
This excellent 50 grams of carbs a day meal plan is ideal for those who have no time to cook fancy dishes and prefer something light.
Avocado Egg Bowl (8-10 g carbs)
Ingredients:
Grilled Chicken Salad (around 15 g carbs)
Ingredients:
Salmon with Roasted Veggies (around 15 grams of carbs)
Ingredients:
Greek Yogurt with treats (around 10-15 grams of carbs)
Ingredients:
Many healthy carbs exist in foods. If you’re looking for the best carb that would satisfy hunger and keep you energized, go for whole grains.
Tackle your 30 day low carb meal plan with Farro, quinoa, millet, oats, whole-grain pasta, bulgur, brown or wild rice (7).
These complex carbs contain high amounts of fiber, magnesium, vitamin A, iron, Vitamin B1, B2, B6, B9, and other nutrients.
Whole grains can:
Everything starts with simplicity. Bulgur, buckwheat, or rice are budget-friendly options that don’t cost a fortune. Moreover, you can make several meals with these ingredients.
The ultimate truth is that although low-carb diets have their potential weight loss benefits, consuming carbs in low amounts over the long term will negatively impact you. That’s why eating only 50 carbs daily should be considered as a short-term idea rather than a full-blown life plan.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
When you stop eating carbs in normal amounts and switch to a restriction of 50 grams, you may see drastic changes in your body.
Most symptoms vary from one individual to another. If symptoms persist or significantly interfere with your daily life, discontinue restricting carbohydrates and consult your healthcare provider.
50 grams of carbs equals about 200 calories (10).
That’s a truly low number for adult females and males who want to be healthy and fulfilled. Although low-carb meals for the family can be beneficial and delicious, restricting your family members to 50 grams or less per day may not be enough for their bodies to function well in the long term. To compensate for the energy loss from carbohydrates, you will need to increase your intake of healthy fats, protein, and vegetables.
You might feel better after not eating carbs for various reasons: your blood sugar and insulin levels drop, which may affect your mood; your weight can decrease; your sugar cravings may decrease, which might make you more focused. Although going low-carb can feel great at first, those effects may change over time. Your body needs carbs for balance, energy, and overall health, so cutting them out forever isn’t good for you. To learn more about the low carb meals for family, check out our in-depth article on the topic. Rice is high in carbs, and most keto experts don’t recommend it on a very low-carb diet. No matter which type of rice you pick, all of them are natural sources of carbs. If you’re on a more balanced diet, then rice, especially brown or wild rice, is a healthy source of complex carbohydrates. Quitting carbs for 7 days will likely result in an initial weight loss period due to water loss, as well as potential keto flu symptoms, such as fatigue, dizziness, and headaches, and possible changes in energy levels and focus. You can find zero (or negligible) carbs in many products, such as meats, seafood, eggs, and non-starchy veggies (lettuce, spinach, kale), seasoning, oil and fats, beverages (water, sparkling water, black coffee, and unsweetened tea), and hard or aged cheeses.Frequently Asked Questions
Why do I feel better when I don't eat carbs?
Is rice high in carbs?
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What foods are zero carb?
This review addresses a 50-gram carbs per day meal plan: what will it do to your body? You’ve discovered a variety of meals that add up to 50 grams of carbs per day. Even though eating this number of carbs daily will boost your weight loss, it’s not effective long-term and might even be dangerous for you.
Instead, it’s better to look for safer, more conventional ways to burn calories: eat a balanced diet, get enough sleep, exercise, and work on your stress. Stay safe, take care, and be more compassionate to yourself.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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