Carbohydrates are a type of nutrition that can be obtained from various types of food and drinks in the form of flour and sugar.
Therefore, excess carbohydrates are very likely to occurs. Low carb diets are diets that limit carbohydrate intake, or adjust them to your daily needs and activities. This is beneficial to maintain weight and prevent obesity.
The main guidelines for a low-carb diet
Low carb diets do not have a specific definition, enough to reduce carbohydrate intake than usual. In general, healthy adults are encouraged to consume around 300-400 grams of carbohydrates per day.
When on a diet, carbohydrate intake can be reduced by half or about 150-200 grams.
Carbohydrate reduction must be adjusted to the pattern of activity, and carried out slowly in a matter of weeks or months.
Avoid reducing carbohydrate intake too much if you are active with a high enough intensity. Too little carbohydrate will reduce metabolism and can eliminate muscle mass.
Decreasing carbohydrate intake must also be balanced with adequate protein and fiber intake.
What should you eat if you want to go on a low-carb diet?
Most of the reduced amount of carbohydrates should be replaced by consuming a variety of proteins derived from meat, fish, eggs, and nuts.
To maintain satiety, consume vegetables and fruit as well as healthy sources of fat from processed milk, coconut oil, and butter.
Low carb diets generally do not reduce excess calories, just avoid too much simple carbohydrate intake.
In carrying out this diet, avoid a variety of sugary drinks, foods containing gluten, trans fat, artificial sweeteners, high-fructose corn syrup, “low fat” foods and flour-processed foods.
Choose a variety of raw or cooked foods compared to packaged foods.
Can I still eat rice?
Rice can still be consumed because it does not contain gluten, so only reduced the amount of intake.
In addition to rice, several types of foods that contain carbohydrates that tend to be healthy such as potatoes, sweet potatoes, oatmeal, and various nuts can also be consumed to keep providing the needed energy.
Various diet methods with low carbohydrate intake
Various dietary methods also apply less carbohydrate intake and replace it with other food ingredients, including:
This type of diet that is closest to the basic low-carb diet, because it avoids various sugars and processed flour.
Paleo diet also avoids carbohydrates from dairy products and wheat. Thus, the type of food consumed is only meat, fish eggs and seafood, vegetables and fruit, and tubers.
Mediterranean diet is a type of diet based on civilization in the Mediterranean in the 20th century.
Same with the basic low-fat diet, it’s just that the Mediterranean diet also applies the choice of food types.
The Mediterranean diet prioritizes the intake of vegetables and fruit as well as a source of protein from fish and eggs. Also limit the intake of meat and dairy products that are rarer.
The Mediterranean diet also avoids the intake of refined sugar and refined carbohydrates.
Low carb diets high in fat
This is a type of diet that tends to be balanced because it still eats various sources of nutrition.
Carbohydrate intake can be tolerated up to 100 grams per day and is accompanied by fish, meat, eggs, vegetables and fruit foods.
It’s just that consumption of fat only from meat and dairy products, and avoid fat from fried foods.
This type of diet that aims to make the body experience a condition of ketosis in which the body does not use carbohydrates from food to produce energy.
This diet emphasizes more on high amounts of protein and fat, and very minimal amount of carbohydrates, which is less than 50 grams per day.
This is a type of diet that reduces carbohydrate levels to only about 20 grams per day. Instead, there is no definite limit to consuming protein and fat.
The Atkin Diet has several phases in reducing carbohydrate intake and is slowly replaced with nuts, vegetables, and fruits until finally the body begins to get used to a healthier source of carbohydrates.
Atkin diet can also be done by a vegetarian with consumption of gluten, soybeans, peanuts, and oils from plants.
Zero carb diet
This is done by not consuming carbohydrates at all. This type of diet also consumes only animal-sourced food.
It is not known for certain the effects of this diet, but consumption of low plant foods can cause vitamin C and fiber deficiency.
That must be considered when you are on a low-carb diet
The main purpose of a low-carb diet is to regulate body weight, but there are some things that might be able to inhibit the effects of a low-carb diet. Therefore, it will be very important to pay attention to things that actually trigger obesity, such as stress and sleep disorders.
Regular physical activity is also needed to regulate metabolism and prevent loss of muscle mass while on a diet.
The consistency of eating behavior also influences the effect of this diet.
Pay attention to snacking behavior when you feel hungry, because eating food too often can prevent the body from adapting to a low-carb diet.
Carbohydrate intake is too little without adaptation in advance can cause a yo-yo effect resulting in a higher weight gain.