If you interpret a carbohydrate diet as not eating carbohydrates at all, then you are wrong. Carbohydrate diets still require consuming food or drink sources that contain carbohydrates, but in smaller portions. The term can also be referred to as a low-carbohydrate diet (a low-carb diet).
Carbohydrates are naturally found in grains, vegetables, fruit, nuts, and milk. These carbohydrates are also known as complex carbohydrates. In addition, there are refined carbohydrates or simple carbohydrates in wheat flour or sugar, which are used in processed foods. For example white rice, bread, pasta, cake, candy, soda, or other sweet drinks.
Lose Weight and Prevent Disease
Carbohydrates are used by the body as the main source of energy. Immediately after consumption, carbohydrates will be broken down into sugar and absorbed into the blood as glucose or blood sugar. Then, the body will release insulin, so that glucose can be used as an energy source. The unused glucose is then stored in the liver, muscles, or other cells where it can also be converted into fat.
This is what actually lies behind the idea of a carbohydrate diet for weight loss. By reducing glucose intake, it is hoped that the body will burn fat as an energy source. This carbohydrate diet is also said to be even more effective in losing weight in the short term when compared to a low-fat diet.
No less important is the benefit of a carbohydrate diet to lower triglycerides, which are particles that carry fat that flows in the blood. Carbohydrate diets also increase HDL, also known as good cholesterol. Another benefit of a carbohydrate diet is to prevent and help improve metabolic disorders, diabetes, high blood pressure, and cardiovascular disease.
However, avoid drastic reductions in carbohydrate intake. Carbohydrate intake of less than 20 grams per day will not only make the body start using fat as an energy source, but it may also cause side effects. These side effects include headaches, weakness, bad breath, difficulty defecating, or even diarrhea.
Carbohydrate Diet Portion
Under normal conditions, the recommended carbohydrate intake is more than half of the total calories. If the intake of 2,000 calories per day, then the portion of carbohydrates is around 900-1300 or as much as 225-325 grams.
Then, how many carbohydrates in a carbohydrate diet? Generally, carbohydrates are limited to 60-130 grams which contains 240-520 calories. Carbohydrate intake of less than 60 grams per day is considered very low.
If you eat packaged food, then to find out the amount of carbohydrates you can read the food label. In addition, you can estimate the amount of carbohydrates in other types of food by knowing in advance the type of food and the portion of carbohydrates in it.
For example, you can get 15 grams of carbohydrates in a slice of bread, cup of oatmeal, 1/3 cup of rice or pasta, 4-6 slices of crackers, or of a burger bun.
In addition, 15 grams of carbohydrate intake can also be obtained from about 1 cup of soy milk, 100 grams of fresh fruit, cup of packaged fruit, cup of starchy vegetables, such as potatoes, 2/3 cup of nonfat yogurt, a cup of soup, a slice of small cakes, cup of ice cream, medium-sized french fries, and a teaspoon of sugar, honey, jam or syrup.
To obtain the benefits of an optimal carbohydrate diet, it is not only necessary to limit carbohydrate intake, but also the types of carbohydrates consumed. Nuts, vegetables, fruit, and low-fat dairy products can be healthy carbohydrate choices. Meanwhile, simple carbohydrates such as white rice, pasta, bread, and sweet candy are recommended to be limited, even avoided.
No less important in a carbohydrate diet is protein intake such as fish, chicken, meat, and vegetables. Studies show that weight loss on a carbohydrate diet is also due to more protein and fat intake, which makes the feeling of fullness last longer.
You can turn these low-carb foods into a variety of delicious low-carb recipes.
Not only can the type of intake affect your diet, but also how many times you eat in a day can affect your health and weight. Some doctors say intake of five times a day with high-fiber foods can maintain digestive health and avoid constipation (difficulty defecating).
The recommendation to eat five times a day could be based on the theory of diet by dividing the intake every 3 hours during the day. This means that the body does not need to store calories because it will be updated every 3 hours, with the last calorie intake being smaller than other intakes throughout the day.
A study says consuming soy 2 hours before the next meal can help lower blood sugar levels in people with diabetes. This is because soybeans contain carbohydrates that are not easily broken down so that blood sugar levels do not spike up. Foods that contain soy will also keep you fuller longer, so your next meal will be smaller. This situation can make you lose weight and avoid obesity.
If you are interested in going on a carbohydrate diet, consult your doctor or nutritionist first. Adjust your carbohydrate diet to your individual health conditions.