Contents:
- Medical Video: You've Cut Carbs...Now What Do You Eat?
- What should be done to reduce eating high carbohydrate foods
- 1. Stop drinking sweet drinks
- 2. Eat more vegetables to quickly fill
- 3. Start fat consumption by choosing the right fat source
- 4. Choose snacks that are low in carbohydrates
- 5. Read nutritional value information on each food product
- 6. Reduce carbohydrate food slowly
Medical Video: You've Cut Carbs...Now What Do You Eat?
A carbohydrate diet is the most common way to start a healthy lifestyle. In addition to making fat, most eat starchy and high-sugar foods can cause diabetes to heart disease for a long time. Here are a number of ways you can start starting this time to reduce your intake of high carbohydrate foods.
What should be done to reduce eating high carbohydrate foods
1. Stop drinking sweet drinks
If you are trying to reduce carbohydrate foods, as much as possible stay away from sweet drinks, such as sweet tea, syrup, soft drinks, packaged fruit juices, canned coffee or sachetan, and others. If you want to drink tea, coffee or milk, reduce the amount of sugar.
Sugar in sweet drinks can quickly raise blood sugar levels does not make the stomach feel full. That's why you can continue to eat a lot after drinking sweet drinks. As a result, this high sugar content actually increases calorie intake unnecessary. According to Hardvard School of Public Health sweet drinks are a major risk factor for obesity and diabetes
Your best drink choice is water or mineral water. If you are craving a potent drink, you can mix your own fruit juice at home using fresh fruit (no sugar, yes!) Or infused water from fresh pieces of fruit. You can make fresh tea and bitter black coffee as an alternative to sugary drinks.
2. Eat more vegetables to quickly fill
Vegetables are a high-fiber food source. Consuming fibrous foods can help you feel full longer, without having to add a lot of calories to your body.
Non-digestible fibers such as carbohydrates, fats, or proteins that enter the body. Fiber includes slow to digest so that it can fill the stomach space in a longer period of time. This then stimulates the brain to think that your body is full and must stop eating. Foods high in fiber also do not cause an increase in blood sugar.
Vegetable fiber also serves to prevent and / or deal with constipation, one of the side effects that occurs when you begin to stop carbohydrate food intake.
Choose vegetables that contain less carbohydrates, such as bean sprouts, broccoli, cauliflower, eggplant, tomatoes, mushrooms, spinach, cucumber, bokcoy, lettuce, and spinach.
3. Start fat consumption by choosing the right fat source
To replace lost energy intake from high carbohydrate foods, you are allowed to eat fat. But consider the type of fat. Foods high in saturated fat, such as fried foods, fatty red meat, chicken skin, and fast food can increase bad cholesterol in the body. This source of fat must be severely limited.
Expand to eat foods high in good fats, such as avocados, salmon, sardines, sunflower seeds, olive oil, almonds, fish, and lean chicken meat. Good fat, aka unsaturated fat, can maintain blood vessel function and work the heart to remain stable.
4. Choose snacks that are low in carbohydrates
If you often eat french fries as a snack, change the habit. Choose snacks that are low in carbohydrates but high in protein. High-protein snacks are a powerful way to reduce hunger between the hours of the main meal. Examples of snacks that can be consumed are nuts such as almonds and edamame, yogurt, to tofu and tempeh.
5. Read nutritional value information on each food product
To find out the carbohydrate content in a food product, read the nutritional value information label. Remember, the nutritional value of a food product is based on the serving portion, not the net weight of the product. Do not be fooled to read it.
An example is this: You buy product X with a net weight of 60 grams. On the product information label, the number of carbohydrates is 10 grams. The total carbohydrate does not represent the contents of the entire package. You also need to see information on the dosage.If on the label written the serving dose is 30 gr, that means that every 30 grams of the product contains 10 grams of carbohydrate. Thus, if you consume a packet directly to the end, that means you have consumed 20 grams of carbohydrates, not 10 grams.
6. Reduce carbohydrate food slowly
Changing the type of diet will have an impact on the work of the body's metabolism. Low carbohydrate diets make the body lose its biggest energy source. This can make your body's metabolism run slowly, as a way the body saves the remaining energy reserves.
To reduce these side effects, make changes little by little. Give the body time to adapt to the changes made. For example, start by reducing the amount of sugar commonly used in food or drinks you consume. If you are getting used to it, you can try to avoid sugar altogether for some time. However, don't forget to adjust to your body's abilities and your daily activities.
Having a low carbohydrate diet does not mean eliminating carbohydrate foods at all. Be wise in managing your daily diet, because the body still needs carbohydrate intake to function properly. Lack of carbohydrates will actually endanger your health in the future.
