Asbabsehat Excess carbohydrates are very likely to occur in Indonesian people who mostly consume rice as a staple food. To overcome this, people often go on a Low Carbohydrate diet. Learn the method below.
What is a Low Carbohydrate diet?
A low-carb diet is a way of eating that limits your carbohydrate intake or adapts it to your daily needs and activities. This is beneficial for maintaining weight and preventing obesity.
This diet program does not have a special definition, it is enough to reduce carbohydrate intake than usual.
In general, healthy adults are recommended to consume around 300-400 grams of carbohydrates per day. When on a diet, you will reduce your carbohydrate intake by half or about 150-200 grams.
The reduction of carbohydrates must be adjusted to the pattern of activity and done slowly in a matter of weeks or months.
What should you eat if you want to go on a Low Carbohydrate diet?
The body needs carbohydrate intake as the main energy source. During digestion, carbohydrates are broken down into glucose (simple sugars) and released into the blood.
Later, the body will release a hormone called insulin to help blood glucose enter the body’s cells to be used as energy.
When you live a low-carb diet, energy sources will be reduced. To replace it, you should consume protein from meat, fish, and eggs as healthy fats such as dairy, olive oil, and avocados.
This diet generally does not reduce excess calories, just avoids the intake of simple carbohydrates too. The taboos are sugary drinks, trans fats, artificial sweeteners, high-fructose corn syrup, “ low fat ” foods, and processed flour.
Choose a variety of raw or pre-cooked foods as opposed to packaged foods.
You can still eat rice in limited portions. But for a healthier option, you can eat foods that contain complex carbohydrates such as brown rice, potatoes, sweet potatoes, or oatmeal.
The reason is that the body digests complex carbohydrates more slowly, so they have less effect on your blood sugar levels. Complex carbohydrates are also higher in fiber.
Various diet methods with low carbohydrate intake
Various diet methods also apply less carbohydrate intake and replace it with other food ingredients. The methods below have different variants of low-carb diet menus.
This type of diet is closest to the basis of a low-carb diet because it avoids various sugars and refined flour.
The Paleo diet also avoids carbohydrates from dairy and wheat products. Thus, the types of food consumed are only meat, fish eggs and seafood, vegetables and fruit, and tubers.
The Mediterranean diet originally emerged based on the diet of people in the Mediterranean in the 20th century. Almost similar to a low-carbohydrate diet, but the diet applies the choice of food types.
The Mediterranean diet emphasizes the intake of vegetables and fruit as well as protein sources from fish and eggs. In addition, this diet also avoids the intake of meat, dairy, sugar intake, and refined carbohydrates completely
The ketogenic diet (abbreviated keto diet) aims to put the body into a state of ketosis in which the body does not use carbohydrates from food to produce energy.
This diet emphasizes a high amount of protein and fat, as well as a very minimal amount of carbohydrates, which is less than 50 grams per day.
4. Diet Atkins
The Atkins diet is based on reducing carbohydrate intake to only about 20 grams per day. Instead, there is no definite limit to consuming protein and fat.
The Atkins diet has several phases in reducing carbohydrate intake and is slowly replaced with nuts, vegetables, and fruit until eventually, the body begins to get used to healthier carbohydrate sources.
5. Diet zero carb
This diet is done by not consuming carbohydrates at all and only eating animal-sourced foods.
The exact effects of this diet are not known, but low consumption of plant foods can lead to vitamin C and fiber deficiencies.
What to watch out for when you are on a low-carb diet
The main goal of a low-carb diet is to regulate body weight. However, several things might hinder its effectiveness.
It is important to pay attention to things that trigger obesity, such as stress and sleep disorders. Regular physical activity is also needed to regulate the body’s metabolic processes and prevent the loss of muscle mass while on a diet.
Consistency of eating behavior also affects the effect of this diet. For example, when you snack every time you feel hungry. Eating too often can hinder the body from adapting to a low-carb diet.
Don’t lower your carb intake too much, let alone do it right away on the first day. Carbohydrate intake that is too little without adaptation can cause a yo-yo effect (yo-yo diet) which results in higher weight gain.
In addition, this will also lower metabolism and can loss of muscle mass. Plus, you may experience symptoms such as nausea, dizziness, or feeling tired at first.
If you want to undergo this diet, you should first consult a doctor or nutritionist to ensure its safety.
6 Safe Rules of Living a Low Carbohydrate Diet
diet is carb becoming an increasingly popular trend for weight loss. If done right, this diet can not only help you get to your ideal weight but also make you healthier. However, if the method is wrong, the effect can be bad. Check out the following explanation.
What is a Low Carbohydrate diet?
A low- carbohydrate is an eating pattern that limits the number of carbohydrates and increases the consumption of protein and fat.
There are various types of diets with low-carbohydrate principles, for example, the ketogenic diet, eco-Atkins, Hollywood diet, zone diet, Dukan diet, paleo diet, and so on. Each of these types of diets has certain rules with the same principle: carbohydrate intake should be below.
How to safely do a low-carb diet?
1. Drink more water!
When you go on a low-carb diet, your body will undergo metabolic changes.
In people who do low-carb diets and replace them with high-fat consumption, the body will experience ketosis.
Ketosis is a condition in which the human body produces ketones to be used as fuel because there is no longer any fuel from carbohydrates.
These ketones are then excreted by the body through the urine. The higher the ketone content in the body, the more must be excreted through the urine. The risk of dehydration becomes higher. For that, drink more to avoid possible dehydration.
2. Don’t forget fiber
Fiber is indeed a carbohydrate, but fiber cannot be absorbed by the body, does not produce energy, and does not affect blood sugar levels. Fiber keeps the body from constipation, one of the side effects that often arise when someone changes their diet.
Examples of fiber sources are vegetables. Vegetables are low in carbohydrates but contain a lot of fiber that the body needs. The fiber and water content in vegetables fills the stomach so it fills up faster. The hypothalamus (the area of the brain that receives signals to stop eating) gets the message “full” in response to the full condition of food in the stomach.
If we eat a lot of vegetables, the brain will immediately receive the message. You will feel full and less likely to eat as much. Remember to meet the needs of fiber, at least 25 grams for adult women, and 38 grams for adult men.
3. Don’t overeat
When a person is on a low-carbohydrate diet, it does not mean that they can consume as much protein and fat as possible. Eating too much meat and cheese not only poses a health risk but can also increase weight because these foods are high in calories. Eat when you are hungry and stop before you are full.
4. Give the body a period of adaptation when just starting a diet
When you decide to go on a low-carb diet, your body needs to go through a period of adaptation. So, reduce the number of carbohydrates gradually, do not immediately cut your carbohydrate intake massively.
A weak body, lack of energy, and constipation are the initial changes that you will experience. In the early weeks of the diet, pay attention to how your body feels. If the symptoms get worse, consult a doctor or licensed nutritionist because this diet may not be suitable for you. Don’t equate your metabolism with someone else’s.
5. Exercise regularly
When you decide to change your diet, many temptations occur, one of which is being lazy to do sports. Exercise can help the body in controlling weight and burning calories.
Exercise also helps the cardiovascular system work more efficiently. When your heart and lung health improves, you will have more energy to carry out daily activities. Beyond that, exercise can also improve our mood and sleep.
Vegetables and fruits are sources of vitamins and minerals for the body. Vitamins and minerals are needed for all metabolic processes in the body. Whatever source of food we eat, we need vitamins and minerals to help the absorption process in the body.
Vegetables and fruit also help prevent metabolic diseases such as cancer, diabetes mellitus, cardiovascular disease, lower blood pressure, and others.