How Many Carbohydrates Should Be Restricted To Decrease Weight?

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Medical Video: A Sample Ketogenic Diet Meal Plan

Limiting carbohydrate foods is one of the most popular quick ways to lose weight. This is because a low carbohydrate diet can increase the work of the body's metabolism to break down body fat stores. Eating low-carbohydrate foods can also reduce appetite and make you eat fewer calories.

So if you want to join the carbo diet, how do you manage your daily intake of carbohydrate foods? How much should you eat or reduce?Check out the reviews here.

How to regulate carbohydrate food portions to be able to lose weight?

A low carbohydrate diet actually does not have specific rules. Enough to reduce carbohydrate intake than usual. In general, healthy adults are encouraged to consume carbohydrates around 300-400 grams per day.

When undergoing a diet, carbohydrate food intake can be reduced by half to around 150-200 grams. Keep in mind, everyone's carbohydrate needs may vary, depending on age, gender, height and weight, activity level, and daily calorie needs.

For example like this: You need as much energy as 2000 calories per day. Normally, you need to consume around 900 calories from carbohydrate food sources every day. When dieting, you will only need 225 grams of carbohydrates a day. One gram of carbohydrate contains 4 calories. (To make it easier for you to calculate your daily energy requirements, check with the Hellosehat calorie calculator.)

If you want to be lowered again, reported on the Medical News Today page, you should at least meet 40% of the body's total carbohydrate needs. Then, most of the reduced amount of carbohydrates should be replaced with protein intake from meat, fish, eggs, and nuts. To make satiety last longer, multiply also eat fiber from vegetables and fruit and a healthy source of fat from processed milk, coconut oil, and butter.

Calculate the number of calories from each carbohydrate source

Now, you already know that carbohydrate food intake during a diet is generally only around 200 grams of initial needs. But howtranslate the number of carbohydrates into edible food forms? Have you ever imagined as many as 225 grams of carbohydrate, and from what food?

Well, below are some of the most commonly consumed carbohydrate sources in Indonesia. Each carbohydrate class of food ingredients listed below contains 175 calories and 40 grams of carbohydrates:

  • 100 gram rice
  • 50 gram vermicelli
  • Rice porridge 400 grams
  • 200 grams of wet noodles
  • Cassava 120 grams or 1 piece
  • Ub 135 grams or 1 medium fruit
  • Potatoes 210 grams or 2 medium fruits
  • 50 gram macaroni
  • 70 gram white bread (3 pieces)

One hundred grams of rice contains the number of calories and carbohydrates that are equivalent to 135 grams of sweet potatoes, and so on.

In addition you can also get carbohydrates from fruits. Each source of fruit ingredients listed below contains 50 calories and 12 grams of carbohydrates. Among others:

  • 110 grams of papaya or 1 large piece
  • 65 grams of salak or 2 medium fruits
  • Starfruit 14 grams or 1 large fruit
  • Apples 85 grams or 1 apple
  • 50 gram banana or 1 banana
  • 190 grams of melon or 1 large slice

If you need 225 grams of carbohydrates in a day, you only need to share them at each meal time. It doesn't have to be exactly 225 grams of carbohydrates, but your benchmark should not be too far from the calculation above.

Example:

  • Breakfast: chicken porridge, 400 grams of porridge contains 40 grams of carbohydrates
  • Morning interlude: 1 large piece of papaya, contains 12 grams of carbohydrates and 1 apple contains 12 grams of carbohydrates.
  • Lunch: eat rice, 200 grams, containing 80 grams of carbohydrates
  • Afternoon interlude: eat 2 fruits of salak, contain 12 grams of carbohydrates, and eat bananas 1 large fruit containing 12 grams of carbohydrates
  • Dinner: eat potatoes 3 fruits contain 60 grams of carbohydrates.

From the example above, you can easily fulfill the amount of carbohydrates you need. If you buy packaged foods, for example cereals, you can see directly the amount of carbohydrates contained in the nutritional value information label.

In addition to losing weight, a low carbohydrate diet also helps reduce blood sugar, blood pressure, and cholesterol triglycerides according to a study published in the journal Current Diabetes Report in 2013.

How Many Carbohydrates Should Be Restricted To Decrease Weight?
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