Carbohydrate diets are dietary patterns that reduce the intake of carbohydrates or avoid foods that contain high carbohydrate, to lose weight. Examples of carbohydrate foods are pasta, bread, rice, cereals, as well as fruits and vegetables that contain carbohydrates. Dietary carbohydrate diet usually recommends the consumption of foods that are high in protein and fat.
Why choose a carbohydrate Diet?
Simple carbohydrates (e.g. those found in sugar, white bread, pasta, biscuits, and cereals) contain a high glycemic index. That is, the food causes a sudden and sharp increase in blood sugar. If not used, the blood sugar will be stored as fat.
Under normal conditions, the body burns carbohydrates to be used as fuel or energy. When carbohydrate intake is drastically reduced by doing a carbohydrate diet, the body's metabolism will enter the process of ketosis, which is to burn fat to obtain an energy source. When fat is burned and becomes the main source of energy, the weight will be reduced.
A low carbohydrate Diet is believed to help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure (hypertension), and cardiovascular disease. In addition, a low-carbohydrate diet could increase good cholesterol or HDL, so it is considered very beneficial for cardiovascular health. However, there has not been enough evidence to support such claims, so further research is still needed.
How to do carbohydrate diets
It is quite difficult to remove carbohydrates completely from daily dietary intake. Carbohydrates are the main source of body energy. If the intake of carbohydrates decreases suddenly and drastically, various side effects such as fatigue, headache, bad breath, fatigue, constipation, or diarrhea, may be experienced.
In addition, in the long term, a carbohydrate diet can cause the body to lack vitamins or minerals, cause porous bones, as well as increase the risk of indigestion and various chronic diseases. Carbohydrate diets are not recommended for pregnant women, because they are not safe for the fetus they contain.
Research suggests, if a low carbohydrate diet is suspected to be more potent in losing weight in the first year than a low-fat diet. But after one year, the weight loss between these two types of diets is the same.
Carbohydrate diets are allegedly safe in the short term, but it is unclear whether there is a long-term health risk inflicted. This is because most studies take less than a year.
Some health experts believe that replacing calories from carbohydrates with calorie intake of fat and large amounts of animal protein, can precisely increase the risk of heart disease or certain cancers. Obtaining a calorie intake of protein in high quantities is also not recommended for people with kidney disease. Nutritionists still doubt the efficacy of a low-carbohydrate diet, especially if the diet is recommended to limit healthy foods, such as grains, as well as vegetables and fruits.
Here's how to do the correct carbohydrate diet, namely:
Instead of limiting carbohydrate intake, you are recommended to reduce sweet foods, such as sweets, chocolates, biscuits, cakes, and soft drinks with additional sugar. Because if consumed often, foods and drinks high in calories and sugar can cause weight gain and increase the risk of tooth decay.
Sufficient intake of carbohydrates is about 0 – 30 grams of the total portion of the meal. Add a good protein and fat intake that does not contain cholesterol, such as olive oil and avocado, to meet the energy needs.
Drink plenty of water.
It is recommended to consume a healthier source of carbohydrates, such as whole grains, potatoes, vegetables, fruits, nuts, and low-fat dairy products with nutrients that are beneficial to the body. Fiber in these foods can help keep your digestion healthy and keep you full longer.
Keep in mind that everyone's calories and energy needs differ based on gender, age, daily activities, and health conditions. If you are considering a carbohydrate diet, consult a nutritional physician to see if it is suitable for you or not.
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