So we've established carbs are necessary for any eating plan. That being said, you can definitely OD and cause your body to retain water (aka being bloated). To figure out the number of carbs you need, you just need a simple math equation. The government and other health experts recommend that at least 45% of your daily calories come from carbs. Each gram of carbohydrate is 4 calories. So to figure out your daily carb intake goal, take 45% of your daily calories and then divide that number by 4 to get the grams of carbs you should be eating. Here's an example:
1500 calories per day total
45% of 1500= 675 calories from carbs
675/4= 168 grams of carbs per day
Once you know where you want to be, familiarize yourself with how many carbs are in your favorite foods. For instance, a big bowl (2 servings) of Honey Nut Cheerios has 46 grams of carbs. I was surprised to find that out. Add 1/2 cup of 1% milk and you're up over 50 grams. If you eat that for breakfast every morning, you're already close to 1/3 of your carb needs for the day and you've barely hit 300 calories.
So if you're wondering why you're holding on to "water weight," take a closer look at how many carbs you're taking in. It doesn't mean you have to excessively document it, but it doesn't hurt to have a general idea of what you're eating and how it affects your body.
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