The right level of carbohydrates is the one at which your weight is stable (or releases excess body fat).

When trying to improve your health, the level of carbohydrate restriction depends on various health factors, such as the amount of weight to lose or gain and especially the tendency for insulin/ blood sugar imbalances.

Start with less than 40 grams of carbohydrates per day if you have a personal or family history of diabetes, gestational diabetes, PCOS, metabolic syndrome, high triglycerides, high-carb diet, and carbohydrate cravings. Some people do best by starting at 30-grams-per-day.

To get started, try 30 grams per day – gross, not net of fiber – for two weeks. Don’t fall for the “net carbs” sales pitch. this way of eating can allow too much sugar and starch and start a cycle of craving and stall weight loss.

Learn to listen to your body. If you start craving foods, especially carbohydrates , that’s your cue to look at what you are eating and see whether there are any hidden sugars in your diet. Cravings indicate you may be eating too many carbohydrates for your personal tolerance.

Post-menopausal women should keep their carb consumption particularly low.

The next step is to find the right level of protein.