The Primal Blueprint Carbohydrate Curve
Yesterday, low-carb blogger Dr. Michael Eades (he of Protein Power) posted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:
“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”
In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.
The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Drop me a line in the comment boards. I’d love to hear your thoughts on this.
Further Reading:
The Definitive Guide to the Primal Eating Plan
The Definitive Guide to Insulin, Blood Sugar and Type 2 Diabetes (and You’ll Understand It)
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Posted By: Mark Sisson
I have a question. My doctor put me on a low-carb diet, but didn’t tell me how low. I’m not eating bread, rice, potatoes, pasta,etc. I’m eating more meat, veggies, and a bit of diary, but my carbs are still about 155 a day. Is that a healthy amount? I have hypothyroidism.
I know this comment might spur controversy, but the truth is that dietary long-chain fatty acids stimulate acylation stimulating protein (potent fat storer) while sugars (especially fructose and excess glucose) stimulate insulin (potent fat storer and tissue builder). Excess protein is converted into glucose or ketones depending on the amino acid. Bottom line: CALORIES COUNT.
(But unfortunately, counting calories makes you secrete cortisol. Shucks.)
Ok…I’m really new to this low-carb diet and I need to lose weight big time. But I have no idea where to start. I don’t think I can just go down to 25-50 grams of carbs/day right away. Please help! Need major pointers. Thank you!!
Your at the beginning of a new you. Its all about your own personnel health. Your body craves food because it needs nutrition. If you only eat highly nutritious food the cravings will diminish. When you eat processed carbs your body does not get the nutrition it needs so in about 2 hours your hungry again.
If I could suggest a couple things it would be: Get the highly processed carbohydrates out of your body. Reduce your carb intake to about 50 to 80 grams per day from vegetables. Get a copy of Marks, 21 day total body transformation, read it, use it, and reflect back to it often. Go to the forum page of MDA and read the meet and greet pages, there is hundreds of people just like yourself. I’m just approaching my 2 year anniversary of being Primal (Feb 14 2013, its was for my heart) and I am just shy of losing 100 pounds. My triglycerides have dropped from 154 mg/dL in 2011 to 32 mg/dl last time I had my blood work done. Its a life style of being healthy, Your the CEO of your body, protect your greatest asset. A good youtube to watch would be Dr. Terry Wahls – Minding Your Mitochondria. Grok on.
Check out the great recipes on this site and plan ahead. If you know what’s on the menu for tomorrow you might be less likely to snack on sugary/carby foods. You’re in the right place – this website has tons to offer. Good luck!
Hi Mark,
Just listened to your lecture at IIN, great stuff!!
What separates your Primal Diet from that of Atkins?
Also, from a biochemical point of view do you honestly believe carbs are NOT necessary at all…or are you intending that whole grains aren’t necessary for metabolic function?
The main idea, Cindy, is that people who eat a healthy amount of vegetables and fruits (being careful of the sugar content with the fruits) can get the carbs their body needs from those sources. Unfortunately, most Americans don’t have that sort of a diet. The problem with grains, even whole grains, is that the nutrients in them are harder to access because of the anti-nutrients that are the grain’s natural defense system, especially gluten and phytase; these substances also cause a lot of inflammation in many people, a greater segment of the population than we generally think. Even relatively benign grains, like rice, have a high starch content which converts directly to sugar, and most people eat far too many carbs from grain sources and far too few from vegetable sources. There are a lot of differences between Atkins and Primal, but the main difference of focus in my understanding is that Atkins is a diet that emphasizes total carb count, whereas Primal is a lifestyle that emphasizes eating whole natural foods and including things like nutrient content, etc. in the equation. You can eat some processed concoction in a package on Atkins as long as it’s low-carb, whereas Primal folks would avoid the chemicals and artificial ingredients as well.
Are grains not allowed at all on primal blueprint? I’m new and have been restricting my carbs for one week now to less than 100g net carbs/day, but getting adequate calories through protein and fat. I just want to know if it’s okay to eat whole grain pasta and quinoa (I love quinoa). Like, did our ancestors not eat any grains at all???
Nivia,
In some of Mark’s “how to start the PB” posts, he has recommended removing one grain from the diet at a time. This might be an approach to try.
The most important thing to do is to eliminate the gluten grains (wheat, rye, barley) and corn from your diet. These are foods that our ancestors absolutely did not eat until the agricultural era and they are the most difficult for humans to digest. This probably means that whole grain pasta is out, but try not eating any for a few weeks and then add it back in moderately and see if you notice a change in the way you feel. It may be that you will not feel worse for having it as an occasional treat if you really enjoy it, or you may notice that it makes you feel like crap. (I like rice pasta sometimes. Tinkyada brand is good, or the ones with no English you can get at an Asian market.)
As for other grains — oats, rice, white potatoes (grain-like because of the starch) — these are fine to eat in sensible portions unless you are going really strict paleo. Beans also fall in this category. You should know that if you are becoming primal in order to slim down, eating these things will slow your weight loss. Experiment with how much to eat in order to feel your best, as long as you continue to stay under about 100g of carbs. Quinoa is technically not a grain, so again, as long as you watch your carb content, go ahead and have some!
Basically, since most people who eat primally cook a lot from scratch, I think you’ll naturally eat more of the better things (fruits, vegetables, meats) and less of the more problematic things like starches because they’re easier to prepare! Think to yourself, if all I had was a campfire and some caveman tools, would I want to go to the trouble to make this?
I hope this helps! Welcome and good luck!
id recommend half a gram carb per lb of bodyweight i.e 180lbs is 90g carbs etc everyone puts 4 lbs on in a day a pint of water weighs 1 pound weight yourself weekly as all the fruit veg is just water its not bodyfat thats comes from excess carb and resting sleeping after carbs best thing is bulk cook 2 meals a day chicken greens rice then rest of day pump ur body with liquidised fruit veg juices get your fats from eggs i do 4 x 4 mile runs a week each run 500 cals so that gets 2000 cals week in look at the bigger picture over a year not a day people hold water from salt and low cal diets
I am probably 50-100, the primal sweet spot! Maybe even 0-50! I am eating the best PALEO cookies in the world! I also found paleo potato chips! Yum for both.
Cow + spear + fire = MEAT!
bobay rules!
I’ve been in the 0-50 gm range for some time. I haven’t lost a pound.
what does 50-100g of carbs a day?
Hi Mike we have decided to have a go at your method sounds like a winner .we have started today by getting rid of all the junk out of our pantry(WHICH WAS RATHER SCARY)and bought some healthy veges and fruit we even had eggs and bacon for breakfast for the first time in years I am a soft drink addict !!!This will be the hardest thing to suppress like giving up the ciggies which i have conquered!We have set a goal of 90 days I weigh 107 kgs and my wife is 72kgs lets see how we go ..its not going to be easy ..but its time for a lifestyle change we are both 52 yrs old and ready for a challenge !! Gazza
Your carb curve is quite interesting, along with much of the other info on your site. The only thing I am struggling with is that I am a cyclist by profession, often training 20-30 hours per week, with my daily rides averaging anywhere from 3-5+ hrs. I don’t think it is possible to do this with so few carbs… Is there a way to still fit into the primal diet, eating more carbs? And what would be a reasonable amount of carbs to eat, on say a 3 hour training day, vs. a 5 hr day?
Thanks for your help.
-Larry
I’m always a bit confused with this type of advise. Are we talking about ‘eating 50 gr of carbs’ in the sense of eating 50 gr of potatoes (for instance) OR about eating potatoes that add up to 50 gr of actual carbs (so minus water weight and whatnot).
50gr of carbs. if you use fitday it tells you how much carbs are in a potato and does the calcs for you.
Hi! I was on atkins for 3 months and saw my chol and LDL skyrocket. Others, this does not happen but mine did. It went from CHOL 189 to 251 and LDL from 130 – 189. Shocker. i was on 30 to 50net carbs and never felt hungry but my dr wants statins in me now. NO WAY. so, what do I do. i loved the “no hunger” thing but no way am i taking statins.
HELP….. i needed to lose 20lbs due to hip and arthritis. so i did this Atkins thing
Hi Nikki,
I am assuming you actually did lose those 20 lbs during the 3 months. While actively losing weight your lipid numbers can be skewed.
Take a look at this article for a detailed description of the concept; http://blog.trackyourplaque.com/2011/09/what-is-this-wacky-thing-called-weight-loss.html
Seeing as you are concerned with your Chol number i’d suggest reading any and all of the older blog posts that interest you. He seems to have abandoned this blog in favor of his new blog but it is still a good intro into the subject and his suggestions fit well into the Primal ideal.
Hi im totally new do this site , im trying to lose weight ,as after having my thyroid removed 3 years ago I have put on almost 3 stone .. I am starting a low carb diet , I was wondering if Any of u have thé same problem. ( thyroid) Any advice wecome .
what about the ancient grain quinoa isnt that really good for you. how about sprouted grains and having bread from them?
Loved your book. Dont know if this is the appropriate place to ask a question but here goes.
How do I figure out how many carbs to include in the scenario the Korgs?
I did the calculations on bmi-calculate.net then followed the example for protein at .7 x lean body …then wasnt sure how to calculate carbs……then the rest is fat.
I dont have much weight to lose 5 to 8 lbs….but its all in waist /belly.
I did a “diet” last year for the first time which was Protein, low carb, low fat. I lost about 12 lbs but not in waist and too skinny in legs I think. (dukan diet)
Hey Mark,
Just wondering about my carb intake, I get my carbs from fruits, vegetables, some legumes and dairy averaging 100-150g a day. However, I am fairly active exercising at high intensities 5 days a week (some weights and cardio intervals) and doing a lot of moderate incidental exercise by walking a lot. Would you say that my carbohydrate range is acceptable to healthy based on my active lifestyle? Or should I be a little more careful?
Hi, Mark. I’m 5 feet in height and 95 pounds. Does the carb curve apply to me as is or should I adjust the numbers lower? 100g of carbs actually still seems like a lot per day.
do cals matter for 5-10lbs left to lose on a 20nc plan?
I switched to Primal eating 9 months ago; I’ve had some positive changes such as: less cold hands/feet, no cramping during menstruation, less cramping in my calves and toes during the night while trying to sleep, and less bloat.
However, fat loss did not occur! I have actually gained 5.5 lbs in the past 9 months (and no, it’s not all muscle). I have gone up a pant size and my mid-section is no longer lean and toned looking.
Primal foods are very high in calories and overall fat, albeit nutrient-dense. I was consuming just 3 meals a day (compared to my 5 mini-meals prior to November) yet gained fat.
So, personally, for me – this chart does not apply.
Hi! I don’t understand, are those total carbs or only net carbs (without fiber)?
I’ve been in the 50-100g carb range for the better part of the past year, and effortless weight loss has not been the name of the game for me…..any other suggestions? I’ve thought about going full ketosis mode.