Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- What is a low carbohydrate diet?
- How to safely carry out a low carbohydrate diet?
- 1. Drink more water!
- 2. Don't forget fiber
- 3. Don't overeat
- 4. Give the body an adaptation period when just starting the diet
- 5. Regular exercise
- 6. Always consume fruit and vegetables
Medical Video: Everything You Need to Know About the Keto Diet
A diet low in carbohydrates is a trend that is increasingly being done to lose weight. If done correctly, this diet can not only help you get the ideal weight, but also make you healthier. However, if the method is wrong, the effect can actually be bad. See the explanation below.
What is a low carbohydrate diet?
Low diet carbohydrate is a diet that limits the amount of carbohydrates and increases consumption of protein and fat.
There are various types of diets with low carbohirat principles, for example the ketogenic diet, eco-atkins, Hollywood diet, zone diet, Dukan diet, paleo diet and so on. Each type of diet has certain rules with the same principle: carbohydrate intake must be low.
How to safely carry out a low carbohydrate diet?
1. Drink more water!
When you do a low carbohydrate diet, your body will experience changes in metabolism.
In people who are on a low carbo diet and replace it with high fat consumption, the body will experience ketosis. Ketosis is a condition where the human body produces ketones to be used as fuel, because there is no fuel from carbohydrates.
This ketone will then be released by the body through urine. The higher the content of ketones in the body, the more that must be excreted in the urine. The risk of dehydration is higher. For that, drink more to avoid the possibility of dehydration.
2. Don't forget fiber
Fiber is indeed a group of carbohydrates, but fiber cannot be absorbed by the body, does not produce energy, and does not affect blood sugar levels. Fiber actually keeps the body from constipation, one of the side effects that often occurs when a person changes his diet.
Examples of fiber sources are vegetables. Vegetables contain low carbohydrates but contain lots of fiber which is very needed by the body. Fiber and water content in vegetables provide contents for the stomach so that it is full faster. The hypothalamus (the area in the brain that receives signals to stop eating) gets the message "full" in response to the full condition of the food in the stomach.
If we eat lots of vegetables, the brain will immediately receive the message. You will feel full and tend not to eat much. Remember that you still need fiber, at least 25 grams for adult women, and 38 grams for adult men.
3. Don't overeat
When a person is on a low carbohydrate diet, it does not mean that you can consume as much protein and fat as possible. Eating excessive meat and cheese not only provides a risk to health, but also can increase weight, because these foods contain high calories. Eat when hungry and stop before full.
4. Give the body an adaptation period when just starting the diet
When you decide on a low-carb diet, your body needs to go through a period of adaptation. So, reduce the amount of carbohydrates gradually, do not immediately cut your carbohydrate intake massively.
Limp body, not powerful, and constipation is the initial change that you will experience. On the first week of the diet, pay attention to what your body feels. If the symptoms get worse, consult a licensed doctor or nutritionist because maybe this diet is not suitable for you. Don't match your body's metabolism with other people.
5. Regular exercise
When you decide to change your diet, a lot of temptations occur, one of them being lazy to do sports. In fact, exercise can help the body control weight and burn calories.
Exercise also helps the cardiovascular system work more efficiently. When your heart and lung health get better, you will have a lot of energy to carry out daily activities. Beyond that, exercise can also improve our mood and sleep time.
6. Always consume fruit and vegetables
Vegetables and fruit are sources of vitamins and minerals for the body. Vitamins and minerals are very necessary for all metabolic processes in the body. Whatever food source we eat, we need vitamins and minerals to help the absorption process in the body.
Vegetables and fruits also help prevent metabolic diseases such as cancer, diabetes mellitus, cardiovascular disease, lower blood pressure, and others.
