–
NUSADAILY.COM – JAKARTA – The carbohydrate diet is often confused with not consuming carbohydrates at all. Even though this diet still requires consuming food or drink sources that contain carbohydrates, but in smaller portions. Therefore this diet is also often referred to as a low-carb diet.
In general, healthy adults are encouraged to eat about 225-325 grams of carbohydrates per day. When undergoing a diet, carbohydrate intake can be reduced by half or about 60-130 grams. Reducing carbohydrates must also be adjusted to the pattern of activity, and done slowly on a weekly or monthly basis.
Carbohydrate intake is used by the body as the main energy source. Once 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 the reason behind the idea of a carbohydrate diet for weight loss.
READ ALSO: Mediterranean Diet Effectively Lowers Risk of Senility
In order not to take the wrong steps in undergoing this diet, here are tips for running a carbohydrate diet reported by Nusadaily.com from various sources:
Know the Types of Low Carbohydrate Foods
If you eat packaged foods, to find out the amount of carbohydrates is to read the food label or nutrition fact-his. In addition, estimate the amount of carbohydrates in other types of food by knowing in advance the type of food and the portion of carbohydrates in it. No need to memorize it because now there are many calorie counter applications (including macro and micro nutrients in food) in handphone which is very easy to use.
In addition, to obtain the optimal benefits of a carbohydrate diet, it is not only necessary to limit 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.
READ ALSO: Reflecting on America, Obesity People Are Most at Risk of Getting COVID-19
Make a Meal Plan
Planning a meal plan or meal plan will eliminate worries about any dietary restrictions when running a diet program. Many people enjoy planning this food menu because it brings many benefits.
By determining the portion and nutrition of food that enters the body, it will be easy to lose weight. In addition, consistently following a meal plan can help a person reduce consumption of unhealthy foods. This is because it will reduce the portion of buying food from outside and help control yourself to eat more food.
READ ALSO: Benefits of Meal Plan, Right Solution to Save Money
Choose the Right Protein Source
Because this diet is required to reduce carbohydrate intake, increase the amount of daily protein consumption. Choose the right protein sources such as fish, beef, eggs and chicken. The reason is that the food contains very little carbohydrates, but it can make the body more powerful. Studies show that weight loss on a carbohydrate diet is also due to more protein and fat intake which makes satiety last longer.
Make sure to remove fat from protein sources, such as eating skinless chicken and lean beef. In addition, make sure to process it in a simple way so as not to increase bad content such as saturated fat and reduce good content such as omega 3.
READ ALSO: Taste Sago Caterpillar Satay, Papuan Snack which is Rich in Protein
Expand Low Carbohydrate Vegetables and Fruits
Vegetables and fruit are good intake when dieting or maintaining body weight. However, some types of vegetables are high enough in carbohydrates that they can affect a carbohydrate diet. Just like vegetables, fruits contain fiber which is also a type of carbohydrate. The difference is, in fruits there are natural sugars, namely fructose, which are also classified as carbohydrates.
Therefore, choose types of vegetables and fruits that are low in carbohydrates so as not to interfere with the diet program. For example broccoli, lettuce and cauliflower which only contain 4 grams of carbohydrates in 100 grams. Some types of fruit that contain carbohydrates more than 30 grams are bananas, pears, and apples. Instead of eating these fruits, replace them with fruits that only have 10 grams of carbohydrates in them, such as avocados, strawberries, papayas, and cantaloupe.
READ ALSO: Urgent! These are the benefits of spinach for body health
Exercise regularly
As we get older, the ability of the digestive muscles can diminish. The body’s metabolism will slow down and cause a distended stomach. Doing regular exercise can burn calories and strengthen weak muscles.
Exercise that is done regularly can help maintain health, fitness, and reduce the risk of various types of diseases. Not only that, doing it regularly can also improve balance and range of motion, strengthen bones, protect joints, and prevent senility.
READ ALSO: Lack of Movement, Millennials Vulnerable to Obesity
Those are the tips for running a carbohydrate diet. Avoid drastic decreases in carbohydrate intake. Carbohydrate intake less than 20 grams per day is likely to cause side effects. These side effects include headaches, weakness, bad breath, difficulty defecating, or even diarrhea. Eating too little carbohydrates will also lower metabolism and can lose muscle mass.(mic)
–
