Contents:
- Medical Video: Get LEAN & Build MUSCLE Diet Plan | My Weekly Meal Plan & Prep | Alpha M. Diet VLOG
- Carbohydrate sources that must be chosen while on a diet
- A source of carbohydrates that you should limit if you want to lose weight
Medical Video: Get LEAN & Build MUSCLE Diet Plan | My Weekly Meal Plan & Prep | Alpha M. Diet VLOG
One way to lose weight is to reduce the calorie intake that enters your body and do regular exercise to burn calories. Many people diet by not eating rice, or even avoiding any source of carbohydrates, because he said a diet without carbohydrates to lose weight faster. Is it true?
Low carbohydrate diet (which one source is rice) can indeed help you lose weight. However, you may need to know other carbohydrate sources to make it easier for you to go on a diet.
Carbohydrate sources that must be chosen while on a diet
Carbohydrates are the body's main energy source. One gram of carbohydrates will produce 4 calories of energy. So, however, your body still needs carbohydrates. There are many types and sources of carbohydrates available. In losing weight, you need to be smart to choose which carbohydrate sources you can choose in your diet.
When you are on a diet, you should choose carbohydrates with the type of complex carbohydrates. Complex carbohydrates are carbohydrates that have sugar molecules with a longer chain and more fiber. So, the body needs more time to be able to digest it. This can then make you full longer, so you will eat less.
In addition, the longer absorption of complex carbohydrates can also prevent a rise in blood sugar. So, this reduces risk type 2 diabetes mellitus.
You can get resources complex carbohydrates from various foods, such as:
- Nuts and seeds. Nuts and seeds can also be used as a source of carbohydrates. In addition, certain nuts also contain healthy fatty acids that can improve your health. You can add nuts like soybeans to the daily menu, or by consuming them snack made from soybeans like SOYJOY, which is made from soybeans which are rich in fiber & protein so that it is slowly digested by the body and makes it full longer. Snacking SOYJOY two hours before a big meal can also help reduce excess carbohydrate intake.
- Red rice. If you can't eat without rice, try replacing white rice with brown rice. Red rice contains higher fiber and a lower glycemic index than white rice, so not only does it make you full longer, brown rice also won't make your blood sugar jump quickly after eating.
- Tubers. You can also use potatoes and sweet potatoes as a source of carbohydrates in the diet. Potatoes and sweet potatoes eaten with the skin have a higher fiber content than being eaten without the skin.
- Fruit. Fruit contains natural sugar so that it can be a source of energy for your body. In addition, the fruit also contains fiber. So, fruit consumption in your diet can help you lose weight.
- Vegetables. Although all this time you know vegetables as a source of fiber, vitamins and minerals. However, vegetables also contain carbohydrates, although in very small amounts.
A source of carbohydrates that you should limit if you want to lose weight
During this time you may not realize the food you eat is a source of carbohydrates that are not good. This source of carbohydrates can facilitate your weight gain, so you should limit your consumption on a diet. This source of carbohydrates is a simple type of carbohydrate.
Simple carbohydrates are a type of carbohydrate that is easily digested by the body. The body does not take long to digest this carbohydrate, so your blood sugar can go up faster and go down quickly. This makes you feel hungry faster and results in more food consumption, leading to weight gain. Excessive consumption of simple carbohydrates is also associated with type 2 diabetes mellitus.
Example from source simple carbohydrates is:
- Sugar and syrup
- Sweet drinks, soft drinks and energy drinks
- Candy
These foods and drinks contain high sugar levels and usually contain only a few essential nutrients, even zero nutrients. Thus, consumption of food and beverages should be limited. If consumed in excess, this can easily lead to weight gain that leads to obesity.
