TLC/YouTubeDarcey and Tom are one of seven couples featured on the fourth season of the hit reality series "90 Day Fianc," which airs Sundays at 8/7c.

90 Day Fianc: Before the 90 Dayspremieres tonight at 8 p.m. EST/7 p.m. CST on TLC. Theofficial TLC description for the new season of Before the 90 Daysreads, Follow couples who have an existing relationship online, but havent met in person. Well experience their journey as they travel to the others foreign country for the first time in an attempt to establish an in-person relationship and start the K-1 visa process.

This season will feature seven new couples and one returning, fan-favorite pair: Ed and Rosemarie, Yolanda and Williams, Avery and Ash, Geoffrey and Varya, Lisa and Usman, Stephanie and Erika, and David and Lana. Darcey and Tom will also feature on the new season with the hopes of repairing their fractured relationship and seeing if they can build a future together.

New episodes ofBefore the 90 Days will air Sunday nights at 8 p.m. EST following the Season 4 premiere. Heres what you need to know about the new couples this season: (Warning: some light spoilers ahead! If you dont want to know more about the cast of Season 4, then stop reading now!)

Big Ed, 54, hasnt been in a relationship for 28 years following a sticky split with his ex-wife. All of that changed when he met his long-distance girlfriend Rosemarie, 23, on social media; the two connected through Facebook, started talking and quickly fell in love, and despite the 31-year age gap, Ed is ready to fly to the Philippines and propose to Rose. Although Rose and Ed frequently Skype one another, Ed hasnt been completely honest with Rose about his height the reality star stands at 411 tall, but he told Rose that he is the same height as her 53. Ed is also having issues with his daughter, who doesnt approve of their relationship or the fact that her father is dating somebody six years younger than she is, so the reality star has a rocky, uncertain road ahead of him this season.

You can read more about Ed and Rose by clicking here.

Yolanda, 51, connected with Williams, 41, through social media. After Yolandas husband of 30 years passed away, the reality star decided to make a change she lost over 150 pounds and started living a healthier lifestyle. After sharing her weight loss journey and transformation online, Williams reached out to her on Instagram, (or slid into [her] DMs, as Yolanda puts it), and the two have been together for seven months. Although Yolanda believes Williams is her soulmate, she has never video-chatted with her English beau; every time shes tried, he claims his camera is broken, which has Yolandas daughter worried that Williams is catfishing her mom. Yolanda is about to take a trip to England to meet Williams in person, but will she be meeting the handsome British man she believes shes been talking to, or somebody else?

You can read more about Yolanda and Williams by clicking here.

Avery, 32, a single mother of two, met Ash, 29, on Instagram nine months ago, and the two had an instant connection. Avery is planning a trip to meet her long distance hunk in person, but her friends and family have some reservations about her relationship with the Australian native. Ash, who is a relationship coach, works closely with single women to help them find their soulmates, and Avery isnt comfortable with the amount of time he spends with these women, which has already led to several breakups in the short time theyve been together. Will Avery be able to overcome her trust issues with Ash, or will her trip to Australia lead to a fourth (and final) breakup?

You can read more about Avery and Ash by clicking here.

First Look: "90 Day Fianc: Before the 90 Days" Season 4!Season four of 90 Day Fianc: Before the 90 Days premieres on Sunday, February 23 at 8pm ET/PT, with the franchises first-ever same-sex couple. Stream Full Episodes of 90 Day Fianc: Before The 90 Days: https://www.tlc.com/tv-shows/90-day-fiance-before-the-90-days/ Subscribe to TLC: http://bit.ly/SubscribeTLC Join us on Facebook: https://www.facebook.com/90DayFiance/ https://www.facebook.com/TLC Follow Us on Twitter: https://twitter.com/TLC We're on Instagram! https://instagram.com/TLC2019-12-17T19:27:34.000Z

41-year-old Geoffrey, a proud Tennessean and divorced father of four, met his beautiful Russian girlfriend Varya, 30, through an international dating site. The two had an immediate connection and quickly fell in love; Geoffrey is now planning a trip to Russia to meet Varya in person, with the intention of proposing. However, shortly after he and his second wife divorced, he suffered the tragic loss of his 1-year-old son Kazhem. Now, his friends and family are worried he might be rushing things with Varya in order to fill the void that was left after Geoffrey lost his son. Geoffrey also has a dark past that he has yet to reveal to Varya, so the reality star has a lot of obstacles to overcome before he and his Russian girlfriend can find their happily ever after.

You can read more about Geoffrey and Varya by clicking here.

Lisa, a 52-year-old hospice worker from Pennsylvania, connected with Usman, a 30-year-old Nigerian entertainer and musician, through social media. Although the two were immediately smitten with one another, Usman, who often goes by his stage name SojaBoy, has hundreds of female fans who frequently message him, which doesnt sit well with his American beau. Lisa regularly confronts the women who leave heart emojis and comments on his Instagram page, which has put a deep strain on her relationship with Usman. On top of Lisas trust issues, the two are dealing with some backlash from Usmans mother, who wont give her blessing for the two to get married. Will Lisa learn to trust Usman and find a way to win over his mother, or will she be heading back to the U.S. alone?

You can read more about Lisa and Usman by clicking here.

Stephanie, 29, and Erika, 24, are the first same-sex couple to ever appear on the90 Dayfranchise. As with most of the Season 4 couples, Stephanie and Erika met through social media, and although their relationship started as just friends, the reality stars, who both identify as bisexual, quickly fell in love after breaking up with their respective partners. Stephanie is now heading to Australia to meet Erika in person, but she is facing a series of obstacles that might hinder her quest for love; Stephanie has yet to reveal her sexual orientation (or Erika) to her family, and the social media influencer also has a rare bone marrow disorder called aplastic anemia, which could be deadly if she gets even a common cold during her trip to Australia. According to promos, the two will also be facing a plethora of trust issues this season as a clip shows Stephanie shouting at Erika about an ex, so their love story will have plenty of ups and downs in the coming weeks.

David, a 60-year-old computer programmer, and Lana, 27, have a very Caesar-and-Maria-like storyline this season. David met Lana through a Ukrainian dating website after a series of failed relationships led him to search for love abroad. The two quickly fell in love and have now been together for seven years, although their relationship has been strictly long-distance. The Nevada native has tried to meet Lana in person three different times, but each trip fell through, with Lana having a different excuse every time (she stood him up once, her brother died the second time, and she had a medical issue the third). David has spent upwards of $100,000 on the Slavic beauty over the course of their relationship, and he is heading back to Ukraine one last time; however, if Lana stands him up again, David swore he would cut her off financially, for good.

Fans should already be familiar with Darcey and Tom, who appeared on Season 3 ofBefore the 90 Days.The reality couple faced many ups and downs throughout their time on the show, and they ended the season on very uncertain terms. Now, Darcey is back for another shot at love while she and Tom attempt to work out the problems in their relationship, which included some trust issues, an overly-emotional Darcey, and an English James Bond who just couldnt tell his girlfriend he loved her. Will Darcey and Tom finally get on the same page with their relationship, or will Darcey be left heartbroken and alone once again?

Tune in Sunday nights at 8 p.m. EST/7 p.m. CST to catch new episodes of 90 Day Fianc: Before the 90 Dayson TLC. In the meantime, dont forget to check outthis authors profilefor all of your90 Day Fianc coverage and reality TV news!

READ NEXT: 90 Day Fianc: Before the 90 Days Season 4 Premiere Date & Schedule

Read the original here:
90 Day Fianc: Before the 90 Days Season 4 Cast Spoilers & Couples - Heavy.com

Whats up fight crew! Time to head to Auckland, New Zealand this week, as Paul Felder makes the trek to take on Aucklands own Dan Hooker in what will no doubt be a banger. Sprinkled throughout the card is a number of fighters hailing from down under, showcasing a number of prospects looking to impress and quite possibly enter the rankings with a notch in the win column.

Lets jump into this card we have on deck Saturday!

SATURDAY 02/22/20 at 4 P.M. ETBROADCAST: ESPN+VENUE: Spark ArenaLOCATION: Auckland, New ZealandMATCHES: 13

MAIN CARD:

LIGHTWEIGHT 155LBS

#6 PAUL FELDER 17-4 (+130) VS #7 DAN HOOKER 19-8 (-150)

LIGHT HEAVYWEIGHT 205LBS

JIM CRUTE 10-1 (+100) VS MICHAL OLEKSIEJCZUIK 14-3 (-120)

WOMENS STRAWWEIGHT 115LBS

#14 KAROLINA KOWALKIEWICZ 12-5 (+220) VS YAN XIAONAN 11-1 (-260)

HEAVYWEIGHT 265LBS

BEN SOSOLI 7-2 (+120) VS MARCOS ROGERIO DE LIMA 16-6-1 (-140)

LIGHTWEIGHT 155LBS

BRAD RIDDELL 7-1 (+120) VS MAGOMED MUSTAFAEV 14-3 (-140)

FEATHERWEIGHT 145LBS

KEVIN AGUILAR 17-2 (-115) VS ZUBAIRA TUKHUGOV 18-4-1 (-105)

PRELIMS:

LIGHTWEIGHT 155LBS

JALIN TURNER 8-5 (-210) VS JOSHUA CULIBAO 8-0 (+175)

WELTERWEIGHT 170LBS

JAKE MATTHEWS 15-4 (-200) VS EMIL MEEK 9-4 (+170)

WELTERWEIGHT 170LBS

CALLAN POTTER 18-8 (+170) VS SONG KENAN 15-5 (-200)

FLYWEIGHT 125LBS

#8 KAI KARA FRANCE 20-8 (-260) VS TYSON NAM 18-10-1 (+220)

WOMENS STRAWWEIGHT 115LBS

LOMA LOOKBOONMEE 4-1 (+155) VS ANGELA HILL 11-7 (-175)

WELTERWEIGHT 170LBS

MAKI PITOLO 12-5 (+120) VS TAKASHI SATO 15-3 (-140)

WOMENS FLYWEIGHT 125LBS

PRISCILA CACHOEIRA 8-3 (+180) VS SHANA DOBSON 3-3 (-220)

MATCHUPS TO TARGET:

#6 PAUL FELDER 17-4 (+130) VS #7 DAN HOOKER 19-8 (-150)

In every preview, if you havent noticed, I always discuss the main event as a fight target. This may be just the one to simply sit back and watch. These two will go at it in what looks to be the front runner for fight of the night even before the first bell. Both are coming in with back-to-back wins, looking to move up to possibly a contender eliminator-type matchup with a win Saturday night.

Felder will bring his in your face kickboxing with a strong clinch game. Hooker, the younger of the two, will look to utilize his range while controlling the pace, gunning for more output and keeping the dangerous Felder on his heels. Hooker will also have the crowd in his pocket and youd have to think when he lands anything the place will be loud.

Hooker opened up at -120 and has been bet up to -150 and continues to climb. Im really not surprised. That said, its hard to not find value in Felder. The guy is tougher than the steak I ate last night, and he only has two losses in the last five years. In both of those losses, he actually was injured. Against Francisco Trinaldo in 2016, the fight was stopped after a cut over his right eye just continued to get worse until the doctor called for the stop. Felder was heated as he was looking to continue. In his other loss against Mike Perry, Felder not only took the fight on short notice going up a weight division, but broke his right arm early on in the fight and continued on, losing a split decision. Like I said, the guy is tough. If you take away those injuries, we could be talking about a guy that hasnt lost in the last five years.

Hooker himself only has one loss in his last seven fights, and that was against Edson Barboza, the man Felder just recently beat. Its important to note that Felder actually commentated that Hooker/Barboza fight ringside, and saw first hand what it will take to beat this guy: leg kicks. Watch for Felder to close the range of Hooker, as this will be key for him in this matchup, and also mix in some leg kicks (just as Barboza did) right from the get go. Weve seen Hooker not check kicks consistently in the past, which could not only sway some momentum in Felders direction, but also give him the advantage if this one goes into the later rounds. This to me looks like a live dog opportunity with Felder in this spot.

Prediction: Paul Felder

#14 KAROLINA KOWALKIEWICZ 12-5 (+220) VS YAN XIAONAN 11-1 (-260)

Kowalkiewicz has dropped three straight while Xiaonan is looking to make it 10 wins in a row with a victory in this spot. I believe we see her get it done as well.

When we go back and look atKowalkiewiczs recent streak, she suffered a nasty KO loss to former champ Jessica Andrade in less than two minutes, and followed that up with two decisive losses against Michelle Waterson and Alexa Grasso. She hasnt won a single round in that span.

Although this will be a step up forXiaonan, I believe her fighting style will pose problems forKowalkiewicz.Xiaonanis fast, constantly throws combos and has some power. As of late, we havent seen the chin or output fromKowalkiewicz. Shes fought fairly hesitantoffensivelyin comparison to what we saw from her before that knockout defeat. This is a tough spot to be in mentally too, after traveling 20+ hours from Poland to get here with this recent stretch of losses and a potential pink slip weighing on your mind.

Xiaonan's the pick for me. Im not much of a parlay player, but this could be a spot to pair up with Dobson or Turner.

Prediction: Yan Xiaonan

JALIN TURNER 8-5 (-210) VS JOSHUA CULIBAO 8-0 (+175)

Turner was steamed a bit after weigh-ins and the line has shot up to -230 in some spots. Im not saying the weigh-ins are why, but Culibao looked pretty fluffy for a lightweight.

Turner will have a five-inch height advantage, along with four inches of reach on his side against Culibao, who is making his debut under the bright lights. Although Turner has been KOd three times and his chin is suspect, I dont see him having any issues here.

Turner comes out fast, and while this kid is still looking to calm his nerves, Turner will probably take control and put him in danger early. All of Turners eight victories have come by way of finish in the first round. Interestingly enough, any fight of his that has gone past that initial round, he has lost. No pressure.

Prediction: Jalin Turner

QUICK PREDICTIONS ON THE MATCHUPS:

PAUL FELDER defeats DAN HOOKER

MICHAL OLEKSIEJCZUIK defeats JIM CRUTE

YAN XIAONAN defeats KAROLINA KOWALKIEWICZ

MARCOS ROGERIO DE LIMA defeats BEN SOSOLI

MAGOMED MUSTAFAEV defeats BRAD RIDDELL

KEVIN AGUILAR defeats ZUBAIRA TUKHUGOV

JALIN TURNER defeats JOSHUA CULIBAO

JAKE MATTHEWS defeats EMIL MEEK

SONG KENAN defeats CALLAN POTTER

KAI KARA FRANCE defeats TYSON NAM

LOMA LOOKBOONMEE defeats ANGELA HILL

MAKI PITOLO 12-5 (+120) VS TAKASHI SATO 15-3 (-140) CANCELLED

SHANA DOBSON defeats PRISCILA CACHOEIRA

Fight card prediction recap: 126-65-6

HOW MMA DFS SCORING WORKS:

Lineup Requirements: Lineups will consist of 6 Fighters.

In salary cap contests, participants will create a lineup by selecting players listed in the Player Pool. Each player listed has an assigned salary and a valid lineup must not exceed the salary cap of $50,000.

Contest results will be determined by the total points accumulated by each individual lineup entry.

SCORING

As mentioned in the tip sheet above, heres my MMA DFS Heat Chart for UFC Auckland. As you can see, the chart is ranked based on odds to finish the fight. Fight finishes are where the points are at in MMA DFS. Take a quick glance at the stack, and we will break down the individual matchups below.

Two key offensive metrics are strikes and takedowns. They get off on their opponents, watch your points rack up quick. Here's my Offensive Output Meter for the card. With this chart, you can compare historical fighter averages in these two key metrics as I rank all fighters participating Saturday.

Worth a look on DFS:

STARS:Turner, Kenan, Xiaonan

SCRUBS:Oleksiejczuk, Felder, Lookboonmee

Kick some tail this weekend!

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MLB World Series 2020 Favorites and Underdog Plays

MLB 2020 Division Winners: Favorites and Best Bets

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Read more:
UFC Auckland Best Bets and DFS Tips - Sports Illustrated

Adventurer Colin OBrady felt like his hands were being crushed.

It was his 48th day trudging through Antarctica, attempting to become the first person ever to walk the 930 miles from one end of the continent to the other completely unassisted.

But battling through a particularly nasty storm, the 12-hour days spent gripping ski poles combined with wind chill temperatures as low as -112 degrees Fahrenheit left him barely able to close his hands.

Amidst his pain and confusion, as he set up his tent, he neglected to ground it to his sled. A wind gust transformed it into a sail, and OBrady, 33, grabbed it in a panic, as its loss would have meant certain death from exposure.

If I lost my grip, everything that kept me alive would be gone in seconds, OBrady writes in his bestselling memoir The Impossible First: From Fire to Ice Crossing Antarctica Alone, (Scribner), out now.

With no backup shelter and no hope of rescue, the end would come relatively soon, he explains.

But as the tent jerked over my head like a flag, he was saved by a brief lull in the wind.

I yanked the tent toward my body and wrestled it to the ground, he writes. After one of the most intense and fearful moments of my life, I had the tent back under control. I had my home back.

OBrady, an experienced triathlete from Portland, Ore., already held the world record for finishing The Explorers Grand Slam climbing to the tallest peak on all seven continents, including Mount Everest, and reaching the North and South Poles in just 139 days.

While he couldnt know exactly how long the journey would take the weather was an all-encompassing variable OBrady initially planned to carry 70 days worth of fuel and food (eating 7,000 calories per day), which would have put his sled at over 400 pounds. He also brought a sleeping bag specially designed for Arctic temperatures and a portable stove.

But on the plane to Antarctica in late October 2018 the beginning of the continents summer season he found himself seated next to the most intimidating man Id ever met. He turned out to be the explorer OBrady would be competing against.

Captain Louis Rudd, 49, spent three decades in the British military and had participated in previous expeditions to the South Pole.

Rudd regaled OBrady with stories of his 2011 trip to the South Pole alongside some of the worlds greatest adventurers.

It was a brutal expedition, Rudd said. Severe storms. Henry [Worsley] and I each lost more than four stone. Thats something like sixty pounds to you Yanks.

Worsley, a noted explorer, had died in 2016 attempting the same excursion they were now en route to. An Englishman named Ben Saunders also attempted the feat in 2017 but abandoned the effort before the end.

Rudd was getting inside my head, OBrady writes, and with every hour, my confidence was shrinking.

After Rudd told OBrady he had packed for only 5,500 calories per day leaving his sled considerably lighter OBrady removed five days worth of food in a panic.

To make matters worse, the next morning Rudd informed him that instead of starting several hundred miles from where OBrady was beginning his route, hed begin his journey just one mile away essentially taking the same path.

Suddenly, it was game on.

I couldnt help but cry ... the tears immediately froze to my face.

OBrady officially began his excursion on Nov. 3, 2018, when a plane dropped him off at the designated spot in -13 degree weather.

By this point, he had decided to drop his food rations down to 60 days. But even after he took his first steps, he discovered that he could barely move the 375-pound sled, his tent and other supplies.

Something was very wrong and I couldnt help but cry, he writes. I quickly learned how Antarctica dealt with such pity; the tears immediately froze to my face.

As if on cue, he then noticed a figure in the distance: Rudd, pulling his sled with no hesitation.

Feeling defeated, OBrady called his wife/business partner, Jenna, from his satellite phone. Jenna took charge, telling OBrady theyd recalibrate his journey. She told him to set up camp just a half mile away, then aim for six miles the following day.

Back at home, Jenna and OBradys mother did the math on the weight of his sled and the calories hed need for the trip. The next day, Jenna texted him, telling him to remove five days of food, which brought him down to a 55-day supply.

OBrady lightened his load and continued on, traveling nine miles that day. His journey had now begun in earnest.

While one could anticipate going slightly mad surrounded by nothing but whiteness for days, weeks, months on end, OBrady was burdened by enough immediate and practical considerations determining how long he could walk, when to set up camp, thinking about Rudd, etc. that his mind was kept busy.

He did speak with Jenna daily, giving her updates and sending her pictures through a satellite modem that she would then post to his Instagram account. Otherwise, his odyssey became almost contemplative.

The weirdest thing of all about [my] deep internal dialogue was that somehow it pulled me deeper inside myself to the zone where the reality of my race with Rudd could be stilled, he writes.

On the morning of day six, OBrady saw a ghostly image in the distance a red tent. When Rudd leaned out and waved, a stunned OBrady waved back and continued on.

An hour later, OBrady saw Rudd pushing on about a hundred yards behind him, following his tracks.

It was another grizzled veteran polar trick, OBrady writes. I was functioning as his navigational beacon, which meant he could relax a bit and not use his compass so much.

OBrady slowed so Rudd could catch up. Good morning mate, Rudd said. Ive got a bit of a suggestion for you.

OBrady, believing Rudd was trying to undermine his confidence, put an end to it.

Weve both announced to the world that were trying to be the first, OBrady said. Look, I hope we both make a safe crossing. But were doing this solo, so let this be the last time that we speak until this is over.

Rudd gave OBrady an inscrutable stare and continued on his way. The two men trudged along for the next eleven hours in the worlds slowest footrace before Rudd stopped and set up camp.

The encounter changed something in OBrady.

I needed to keep going in a way I hadnt before, he writes. I vowed that Id go as long as he did, and then an hour longer. If he went nine hours, Id go ten. If he went ten, Id go eleven.

OBrady walked 20 miles that day, his best distance yet.

During one particularly rough stretch a few weeks later, he decided to listen to music for the first time on the trip and played Paul Simons Graceland, a cherished album from his youth. He danced on the ice and it felt like he was hearing the song for the first time.

By the 35th day, OBrady had traveled 495 miles. Calling Jenna while already close to sleep, he wanted nothing more than to shut his eyes when she gave him an errand.

I know youre tired, she said. But I need you to call this number.

OBrady tried to beg off the new assignment, but Jenna was insistent. So OBrady called the number she gave him on his satellite phone, and a man answered.

Next thing he knew, he was talking to Paul Simon.

OBrady, it turns out, had posted on Instagram about listening to Graceland in Antarctica, and somehow Jenna tracked the singer down.

Simon asked him about the Antarctic chill, what other music he listened to there (his only six albums also included the Grateful Deads American Beauty and Bob Marleys Legend), and, unironically, the sound of Antarctic silence.

Its an old songwriters cliche, but its true the spaces between the notes are the most important parts of any song, Simon told him. So whats that like?

The silence can open a door, OBrady responded, and then theres a whole world beyond that, especially down here where the empty ice goes on forever.

By day 41, OBrady had 15 days worth of food left and estimated he still had 25 days until he reached the finish line. While he carried no scale, it was clear hed lost a frightening amount of weight.

Im looking down at my body and I dont recognize it, he told Jenna that night. Im experiencing rapid weight loss [and] my wristwatch is sliding around on my arm.

He had been eating 7,000 calories a day, including oatmeal and protein powder, freeze-dried dinners and ramen that hed heat up, and protein bars made specially for him by a Wisconsin nutritional supplement company that called them Colin bars. But while he was burning 10,000 calories a day, leaving him already deficient, he would now be reducing his daily intake to less than 6,000.

His hunger combined with the threadbare surroundings and months of exertion began to cloud his thinking.

On his 46th day out, he began to wonder if Rudd, then 35 miles behind him, according to Jenna, who was following his journey via his GPS, might have been a figment of his imagination.

The more I thought about it, the weirder it seemed. Rudds existence was almost too convenient, he writes. Maybe Id needed a Rudd, and so Id created him in my mind.

By day 53, with the end almost in sight, he decided to finish the trek in one massive 40-hour push. He officially completed his journey on day 54, reaching the finish line two-and-a-half days ahead of Rudd.

Before he did, though, he stopped to take it all in one final time, to thank the universe for such a remarkable adventure and to give thanks to the competitor who inspired his victory.

Youre out there somewhere, Lou, and Id like to express my gratitude, he said into the void. Youve pushed me, and made me better for it. I hope your passage is safe.

After accomplishing his goal, he waited for Rudd to complete his own journey, in order to make a statement of respect, to honor a worthy competitor.

When Rudd finally arrived, he looked horrible and radiant at the same time, like the soldier he was, OBrady writes.

On the second night, the two warriors met outside Rudds tent to swap stories of their journeys. Despite the differences that separated us and always would, OBrady writes, we now had a bond that would last forever. We both leaned in and shared a warm hug.

See more here:
How Colin O'Brady crossed the world's most unforgiving place in 54 days - New York Post

There's a good chance you just thought of carbs. I mean, the most popular diets out there right nowlike Whole30 and the keto diet focus on limiting carb intake, and they seem to yield pretty legit results for a lot of people. So it only makes sense that if you're looking to lose weight, you'd think to nix carbs from your diet first, right?

You're not wrong...and you're not totally right. Carbohydrates are an important nutrient, and there are a lot of misconceptions about when and how to eat carbs when weight loss is your goal. Also, cutting carbs can be...really hard (pasta! bread! granola!).

Luckily, nixing carbohydrates altogether isn't necessary for weight loss in fact, most people can lose weight without cutting carbs drastically, says Christy Brissette, RD, owner of 80 Twenty Nutrition in Chicago. Let's get into allll things cutting down on carbs for weight loss.

Carbohydrates are nutrients, and they're the most important source of energy for your body, according to the U.S. National Library of Medicine . Your digestive system converts carbs into glucose (aka, sugar), which your body then uses for energy for your cells, tissues, and organs.

Carbs are also split into two different categories: simple and complex carbohydrates. Simple carbs include dairy, fruits, and vegetables; while complex carbs include whole grains, starchy vegetables, and legumes.

Your body tends to digest simple carbs more quickly, while complex carbs provide a longer-lasting source of energy. But you do need both types of carbs for a balanced diet, BTW.

Dietary guidelines recommend you get between 45 to 65 percent of your daily calories from carbohydrates , Brissette says. But since everyone needs a different number of calories every day, there is no set number of carbs that equals a low carb diet for everyone. If you know how many calories you typically consume daily, you can do a little math to find your low-carb range: For example, if youre eating 1,800 calories per day, that equates to 203 to 293 grams of carbs per day.

Dropping carbs below the 45 to 65 percent range isnt recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging, says Brissette.

With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says Liz Blom , RD, a Minnesota-based nutrition and wellness coach.

In general, you want to get 45 to 65 percent of your daily calories from carbohydrates.

She suggests getting about 45 percent of your daily calories from carbs if you're trying to lose weight, and using a tool like MyFitnessPal to track your intake. If you dont lose any weight after the first week, you can try going lower, says Blom. Conversely, if you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds.

Its also important to note that the amount of your daily calories that should come from carbs is often influenced by several different factors, like activity level, body composition, age, and existing medical conditions.

According to Danielle Schaub, RD, culinary and nutrition manager for Territory Foods , you might want to aim for the lower end of the carb range if you:

On the other hand, says Schaub, you might want to aim for the higher end of the carb range if you:

Still, you probably want to make sure your carbohydrate intake doesnt surpass 65 percent of your daily calorie intake, says Blom, if you're aiming to lose weight. This will leave less room for protein and healthy fat intake, which will support satiety and other weight-loss benefits, she notes.

The key to maintaining your carb control is to load up on wholesome varieties of carbohydrates, like whole grains, fruits, vegetables, legumes, and even dairy products, and keep your portions in check , says Blom. These healthy sources of carbs are also packed with fiber, so they'll fill you up faster and curb your appetite better than, say, pasta and doughnuts.

We already filled you in on the difference between simple and complex carbs: simple carbs are quickly and easily digested while complex ones take longer (but translate into longer-lasting energy).

Some examples of simple carbs include:

Again, simple carbs aren't "bad," so you don't need to nix them altogether. But choosing complex carbs to make up your carb intake more often can help lead to weight loss.

Some examples of complex carbs include:

You can learn more about why these foods fall into the complex carb category in the gallery below. Ideally, you'll be loading up on these kinds of carbs to make up your carb intake each day.

On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned. Eating low-carb is one way to get there, but its not the only way, says Schaub. More important than the sheer amount of carbs is the kind of carbs you eat; replacing simple carbs, like refined grains and sugar, with complex ones, like carbs from veggies and legumes, can have many of the same low-carb benefits.

Fruits, veggies, legumes, nuts, whole grains, and dairy all contain carbohydrates but are minimally processed and loaded with fiber and other nutrientsno research has ever shown that eating these types of carbs hinders healthy weight loss, Schaub explains, adding that the carbs found in processed foods like pasta, bagels, muffins, crackers, soda, and candy dont contain many nutrients and are the main culprits for weight gain and metabolic issues.

For example, a 2017 review in the International Journal of Environmental Research and Public Health suggests that simple carbs like sugars and sweeteners may increase a populations rate of obesity, where complex carbs like whole-grain cereal may contribute to an overall decrease in obesity rates.

Aside from the difference in health benefits between simple and complex carbs, Schaub says there are two other ways a low-carb diet can lead to weight loss. First, it prevents spikes in blood sugar while also improving insulin sensitivity. This means youll feel hungry less often and be less likely to store energy as fat. A 2018 study in the British Medical Journal found that a low-carb diet increased the amount of caloric energy expended, making it a potentially reliable way to treat obesity (especially if you have high levels of insulin).

When you limit carbs, youre also more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. You may eat fewer calories overall because youre more satisfied by what you are eating, says Schaub.

For sure. Some people report feeling better on a lower-carb diet, while others feel exhausted and cant function well. Carbohydrates are also known to boost athletic performance, especially at a high intensity.

Athletes need carbohydrate-rich foods before training to store more glycogen in their muscles to fuel their working muscles. They also need a source of quick-burning carbs during intense exercise or endurance exercise, and more carbs after exercise to replenish and recover, she says.

Also important: Eating too few carbs (under 100 grams a day) could possibly impact your memory, according to the Institute of Medicine per the USDA. Drastically slashing carbs may also have a impact on your mood, per Brissette.

Carbs are your brains preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy, Brissette says. Thats why low-carb diets are associated with a higher risk of depression.

Rather than going right to a very low-carb diet such as the keto diet to lose weight, Brissette encourages her clients to start by emphasizing minimally processed complex carbs, reducing portion sizes, and increasing the amounts of non-starchy vegetables theyre eating.

The bottom line: There is a healthy range of carb consumption, theres no one-size-fits-all recommendation for exactly how many to eat every day. You have to consider your lifestyle, age, and overall health when figuring out the right number for you.

See more here:
How Many Carbs Should I Eat A Day If I'm Trying To Lose Weight? - Pulse Live Kenya