Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- The main guidelines for doing a low carbohydrate diet
- What should you eat if you want to go on a low carbohydrate diet?
- Can you still eat rice?
- Various diet methods with low carbohydrate intake
- Which must be considered when you go on a low carbohydrate diet
Medical Video: Everything You Need to Know About the Keto Diet
Carbohydrates are a type of nutrition that can be obtained from various types of foods and beverages in the form of flour and sugar. Therefore, excess carbohydrates are very likely to occur, especially in Indonesian people who mostly consume rice as a staple food. A low carbohydrate diet is a diet that limits carbohydrate intake, or adjusts it to your daily needs and activities. This is beneficial in maintaining weight and preventing obesity.
The main guidelines for doing a low carbohydrate diet
Low carbohydrate diets themselves do not have a specific definition, 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 intake can be reduced by half or around 150-200 grams.
Carbohydrate reduction must be adjusted to the activity pattern, and carried out slowly on a weekly or monthly basis. Avoid lowering too much carbo intake if you are active in activities with a high enough intensity. Too little carbohydrate will reduce metabolism and can eliminate muscle mass. Decreasing carbohydrate intake must also be balanced with adequate protein and fiber intake.
What should you eat if you want to go on a low carbohydrate diet?
Most of the reduced amount of carbohydrates should be replaced by consuming various proteins derived from meat, fish, eggs, and nuts. To maintain a sense of fullness, consume vegetables and fruit and a healthy source of fat from processed milk, coconut oil, and butter.
Low carbohydrate diets generally do not reduce excess calories, just avoid too much simple carbohydrate intake. In carrying out this diet, avoid various sweet drinks, containing foods gluten, trans fats, artificial sweeteners, high fructose corn syrup, food "low fat"And flour processed foods. Choose a variety of raw or cooked foods compared to packaged foods.
Can you still eat rice?
Rice can still be consumed because it does not contain gluten, so it is only reduced by the amount of intake. In addition to rice, some types of foods that have healthy carbohydrate content such as potatoes, yams, oatmeal, and various nuts can also be consumed to provide the needed energy.
Various diet methods with low carbohydrate intake
Various diet methods also apply less carbohydrate intake and replace it with other food ingredients, including:
- Paleo diet - the type of diet closest to the bottom of a low carbohydrate diet, because it avoids various sugars and processed flour. Paleo diets also avoid carbohydrates from dairy and wheat products. So, only the types of food consumed are meat, fish eggs and seafood, vegetables and fruit, as well as tubers.
- Mediterranean diet - is a type of diet based on civilization in the Mediterranean in the 20th century. The same as the basic low-fat diet, only the Mediterranean diet also applies the choice of food. The Mediterranean diet prioritizes the intake of vegetables and fruit and protein sources from fish and eggs. Also limiting the intake of meat and dairy products is less frequent. The Mediterranean diet also avoids the full intake of sugar and refined carbohydrates.
- Low-fat high-carbohydrate diet - types of diets that tend to be balanced because they still eat various sources of nutrition. Carbohydrate intake can be tolerated up to 100 grams per day and accompanied by types of fish, meat, eggs, vegetables and fruits. It's just that consumption of fat only from meat and dairy products, as well as avoiding fats from fried foods.
- Ketogenic diet - a type of diet that aims to make the body experience a ketosis condition where the body does not use carbohydrates from food to produce energy. This diet emphasizes the high amount of protein and fat, and the minimal amount of carbohydrates, which is less than 50 grams per day.
- Atkin Diet - is a type of diet by reducing carbohydrate levels to only around 20 grams per day. Instead, there are no definite limits to consuming protein and fat. The Atkin diet has several phases in reducing carbohydrate intake and is replaced slowly with nuts, vegetables and fruit until the body finally gets used to healthier carbohydrate sources. The Atkin diet can also be done by a vegetarian with consumption gluten, soybeans, nuts and oil from plants.
- Diet zero carb - done by not consuming carbohydrates at all. This type of diet also only consumes animal sources. There is no known effect of this diet, but consumption of low plant foods can cause deficiency of vitamin C and fiber.
Which must be considered when you go on a low carbohydrate diet
The main goal of a low-carbohydrate diet is to regulate body weight, but there are a number of things that might inhibit the effects of a low-carbohydrate diet. Therefore, it will be very important to pay attention to things that actually trigger obesity, such as stress and sleep disorders. Regular physical activity is also needed to regulate metabolism and prevent loss of muscle mass while on a diet.
The consistency of eating behavior also affects the effect of this diet. Pay attention to snacking behavior when feeling hungry, because eating food too often can prevent the body from adapting to a low-carbohydrate diet. Too little carbohydrate intake without adaptation can cause yo-yo effect so that there is a higher weight gain.
READ ALSO:
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- Faster Make Slim: Reduce Eating Fat or Carbo?
