The Benefits of a Carbohydrate Diet and How to Do It – If you are confusing a carbohydrate diet as eating no carbs at all, then you are wrong. The carbohydrate diet still requires consuming food or drink sources that contain carbohydrates, but in smaller portions.
A Carbohydrate Diet does not mean avoiding consuming carbohydrates. Carbohydrates are nutrients that are still needed by the body for metabolism and carry out various functions. A Carbohydrate diet is actually a diet to regulate or reduce food sources that are rich in carbohydrates.
Carbohydrates are naturally abundant in whole grains, vegetables, fruit, nuts, and milk. There are also refined carbohydrates or simple carbohydrates in wheat flour or sugar, which are used in processed foods. For example white rice, bread, pasta, cakes, candy, soft drinks, or other sweet drinks.
Facts regarding the carbohydrate diet
You can find carbohydrates in whole grains, nuts, vegetables, and fruit. Carbohydrates are also present in the form of complex carbohydrates found in brown rice and other carbohydrate sources. Carbohydrates are also found in the form of simple or refined carbohydrates. This type is usually found in sugar and milk.
Carbohydrates have a high glycemic index content. When you consume simple carbohydrates, your blood sugar can increase sharply. Meanwhile, if blood sugar is not used as an energy source, it will be stored as fat.
If the intake of carbohydrates into the body is drastically reduced, the body will enter the ketosis process in its metabolism. The ketosis process is the process of burning fat stored in the body to be used as an energy source.
Low-carbohydrate diets have many benefits apart from losing weight but also for treating serious medical conditions. Some of the serious medical conditions that can be helped with a carbohydrate diet are diabetes, metabolic syndrome, high blood pressure (hypertension), and cardiovascular disease.
Despite its many benefits, you shouldn’t cut back on your carbohydrate diet drastically. Don’t reduce your carbohydrate intake to less than 20 grams per day. When the body only gets a carbohydrate intake of fewer than 20 grams/day, the body will use fat as an energy source. This can cause other side effects such as headaches, indigestion, diarrhea, and bad breath.
Lose Weight and Prevent Disease
Carbohydrates are used by the body as the main energy source. As soon as they are consumed, carbohydrates are broken down into sugar and absorbed by the blood as glucose or blood sugar. Then, the body will release insulin, so that glucose can be used as an energy source. The unused glucose is then stored in the liver, muscle, or other cells where it can also be converted into fat.
This is actually the background of the idea of a carbohydrate diet for weight loss. By reducing glucose intake, it is hoped that the body will burn fat as an energy source. This carbohydrate diet is also said to be more effective in short-term weight loss when compared to a low-fat diet.
No less important are the benefits of a carbohydrate diet to lower triglycerides, namely particles that carry fat flowing in the blood. The carbohydrate diet also increases HDL which is also known as good cholesterol. Another benefit of a carbohydrate diet is that it prevents and helps improve metabolic disorders, diabetes, high blood pressure, and cardiovascular disease.
However, avoid drastically reducing your carbohydrate intake. Carbohydrate intake of fewer than 20 grams per day will not only make the body start using fat as an energy source, but it is also likely to cause side effects. These side effects include headaches, weakness, bad breath, difficulty defecating, or even diarrhea.
What are the Benefits of a Carbohydrate Diet and How to Do It?
Tips on a carbohydrate diet
Carbohydrate diet portions
Under normal conditions, the recommended carbohydrate intake is more than half of the total calories. If the intake of 2,000 calories per day, then the portion of carbohydrates is around 900-1300 or as much as 225-325 grams.
Then, how many carbohydrates are on the carbohydrate diet? Generally, carbohydrates are limited to 60-130 grams containing 240-520 calories. Carbohydrate intake of fewer than 60 grams per day is already very low.
If you eat packaged foods, to find out the number of carbohydrates you can read food labels. Also, you can estimate the number of carbohydrates in other types of food by knowing in advance the type of food and the portion of carbohydrates in it.
also, 15 grams of carbohydrate intake can also be obtained from about 1 cup of soy milk, 100 grams of fresh fruit, ½ cup of packaged fruit, ½ cup of starchy vegetables, 2/3 cup of nonfat yogurt, a cup of soup, a small piece of cake, ½ cup ice cream, 1/4 medium french fries, and one teaspoon sugar, honey, jam or syrup.
Are There Any Benefits Of A Carb Diet And How To Do It?
To obtain the benefits of an optimal carbohydrate diet, you need not only limiting carbohydrate intake, but also the type of carbohydrates consumed. Nuts, vegetables, fruit, and low-fat dairy products can be healthy carbohydrate choices. Meanwhile, simple carbohydrates such as white rice, pasta, bread, and sweet candy are recommended to be limited, even avoided.
No less important in a carbohydrate diet is the intake of protein such as fish, chicken, meat, and vegetables. Studies show that weight loss on a carbohydrate diet is also due to more protein and fat intake which makes satiety last longer. You can process these low-carb foods into delicious low-carb recipes.
Balance with fiber
It doesn’t matter how much you eat a day, what matters is the type of food. Doctors recommend consuming foods up to 5 times a day with foods high in fiber that can maintain digestive health.
Balance with Protein
Research shows that a carbohydrate diet can be successful when you replace carbohydrates with protein intake. Eating foods that contain protein can keep you full longer. If you are interested in pursuing a carbohydrate diet, consult your doctor or nutritionist first. Adjust your Carbohydrate Diet according to the health conditions of each. Thus a little review on how to diet, hopefully it is useful, thank you.