Carbohydrates are the kind of nutrients can be obtained from a variety of foods and beverages in the form of flour and sugar. Therefore, the excess carbohydrates are likely to occur, especially in people of Indonesia are mostly eat rice as a staple food. A low-carb diet is a diet that restricts the intake of carbohydrates, or customizes it to your needs and your daily activities. It is beneficial to maintain weight and prevent obesity.
Low-carb diets themselves do not have a specific definition, simply reducing carbohydrate intake than usual. In general, healthy adults are advised to consume approximately 300-400 grams of carbohydrates per day. When diet, carbohydrate intake can be reduced by half or about 150-200 grams.
Reduction of carbohydrates should be consistent with the patterns of activity, and be done slowly in a matter of a weekly or monthly. Avoid lowering carbohydrate intake too much if you actively move with high enough intensity. Too little carbohydrate metabolism will decrease and can eliminate muscle mass. Decrease your intake of carbohydrates should be balanced with protein and fiber intake is insufficient.
Most of the reduced amount of carbohydrates should be replaced by eating a variety of protein from meat, fish, eggs, and nuts. To maintain a sense of satiety, eat vegetables and fruit as well as a source of healthy fats from processed milk, coconut oil, and butter.
Low-carb diets generally do not degrade excess calories, just avoid the intake of simple carbohydrates too much. In this diet, avoid a variety of sugary drinks, foods containing gluten, trans fats, artificial sweeteners, high fructose corn syrup, foods "low fat" as well as processed foods flour. Choose a variety of foods raw or cooked in advance compared to the food packaging.
Rice can still be consumed because it contains no gluten, so simply reduced the amount of intake. Besides rice, some foods that contain carbohydrates that tend healthy as potatoes, sweet potatoes, oatmeal, and a variety of nuts can also be consumed to continue to provide the energy required.
Various methods of diet with low carbohydrate intake
Various methods of diet also apply fewer carbohydrate intake and replace them with other food ingredients, including:
Paleo diet - the type of diet that is closest to the basic low-carb diet, because it avoids sugars and processed flour. Paleo diet also avoids carbohydrates from dairy products and wheat. Thus, the type of food consumed only meat, eggs, fish and seafood, vegetables and fruit, and tubers.
The Mediterranean diet - a diet based on the type of civilization in the Mediterranean in the 20th century with the same basic low-fat diet, it's just that the Mediterranean diet is also implementing food choices. Mediterranean diet prioritizes the intake of vegetables and fruit as well as a source of protein from fish and eggs. Also, limit the intake of meat and dairy are rarer. Mediterranean diet also avoids the intake of sugar and refined carbohydrates completely.
A low-carbohydrate diet high in fat - the kind that tends balanced diet because it remains a source of various nutrients. Tolerable levels of carb intake by 100 grams per day and are accompanied by the type of food fish, meat, eggs, vegetables, and fruit. Only the consumption of fat just from meat and dairy, and avoid fats from fried foods.
Ketogenic diet - the type of diet that aims to make the body undergoes ketosis condition in which the body does not use carbohydrates from food to produce energy. A diet is more emphasis on the amount of protein and fat, as well as a number of carbohydrates are minimal, less than 50 grams per day.
Atkins Diet - is a type of diet with reduced levels of carbohydrates to only about 20 grams per day. Instead, there is no limit that is sure to eat protein and fat. Atkins diet has several phases in lowering carbohydrate intake and slowly replaced with beans, vegetables, and fruit until the body getting used to healthier carbohydrate sources. Atkins Diet can also be done by a vegetarian with the consumption of gluten, soybeans, nuts, and oils from plants.
Zero Carb Diet - done in a way not eat carbs at all. This type of diet is also only consumed animal-sourced foods. It is not known with certainty the effect of this diet, but consumption of foods low plant could cause a deficiency of vitamin C and fiber.
Be aware of when you live a low carb diet
The main purpose of the low-carb diet is weight management, but there are some things that might inhibit the effect of low-carbohydrate diets. Therefore, it will be important to pay attention to that actually lead to obesity, such as stress and sleep disorders. Routine physical activity is also necessary to regulate metabolism and prevent loss of muscle mass when dieting.
Consistency feeding behavior also affects the effects of this diet. Note the behavior of snacking when you feel hungry, because eating foods too often can hamper the body adapt to the low-carb diet. Carbohydrate intake is too little without prior adaptation can lead to yo-yo effect, causing weight gain higher.
The main guidelines for low-carbohydrate diets
Low-carb diets themselves do not have a specific definition, simply reducing carbohydrate intake than usual. In general, healthy adults are advised to consume approximately 300-400 grams of carbohydrates per day. When diet, carbohydrate intake can be reduced by half or about 150-200 grams.
Reduction of carbohydrates should be consistent with the patterns of activity, and be done slowly in a matter of a weekly or monthly. Avoid lowering carbohydrate intake too much if you actively move with high enough intensity. Too little carbohydrate metabolism will decrease and can eliminate muscle mass. Decrease your intake of carbohydrates should be balanced with protein and fiber intake is insufficient.
What should be eaten if it is to live a low-carb diet?
Most of the reduced amount of carbohydrates should be replaced by eating a variety of protein from meat, fish, eggs, and nuts. To maintain a sense of satiety, eat vegetables and fruit as well as a source of healthy fats from processed milk, coconut oil, and butter.
Low-carb diets generally do not degrade excess calories, just avoid the intake of simple carbohydrates too much. In this diet, avoid a variety of sugary drinks, foods containing gluten, trans fats, artificial sweeteners, high fructose corn syrup, foods "low fat" as well as processed foods flour. Choose a variety of foods raw or cooked in advance compared to the food packaging.
What remains should eat rice?
Rice can still be consumed because it contains no gluten, so simply reduced the amount of intake. Besides rice, some foods that contain carbohydrates that tend healthy as potatoes, sweet potatoes, oatmeal, and a variety of nuts can also be consumed to continue to provide the energy required.
Various methods of diet with low carbohydrate intake
Various methods of diet also apply fewer carbohydrate intake and replace them with other food ingredients, including:
Paleo diet - the type of diet that is closest to the basic low-carb diet, because it avoids sugars and processed flour. Paleo diet also avoids carbohydrates from dairy products and wheat. Thus, the type of food consumed only meat, eggs, fish and seafood, vegetables and fruit, and tubers.
The Mediterranean diet - a diet based on the type of civilization in the Mediterranean in the 20th century with the same basic low-fat diet, it's just that the Mediterranean diet is also implementing food choices. Mediterranean diet prioritizes the intake of vegetables and fruit as well as a source of protein from fish and eggs. Also, limit the intake of meat and dairy are rarer. Mediterranean diet also avoids the intake of sugar and refined carbohydrates completely.
A low-carbohydrate diet high in fat - the kind that tends balanced diet because it remains a source of various nutrients. Tolerable levels of carb intake by 100 grams per day and are accompanied by the type of food fish, meat, eggs, vegetables, and fruit. Only the consumption of fat just from meat and dairy, and avoid fats from fried foods.
Ketogenic diet - the type of diet that aims to make the body undergoes ketosis condition in which the body does not use carbohydrates from food to produce energy. A diet is more emphasis on the amount of protein and fat, as well as a number of carbohydrates are minimal, less than 50 grams per day.
Atkins Diet - is a type of diet with reduced levels of carbohydrates to only about 20 grams per day. Instead, there is no limit that is sure to eat protein and fat. Atkins diet has several phases in lowering carbohydrate intake and slowly replaced with beans, vegetables, and fruit until the body getting used to healthier carbohydrate sources. Atkins Diet can also be done by a vegetarian with the consumption of gluten, soybeans, nuts, and oils from plants.
Zero Carb Diet - done in a way not eat carbs at all. This type of diet is also only consumed animal-sourced foods. It is not known with certainty the effect of this diet, but consumption of foods low plant could cause a deficiency of vitamin C and fiber.
Be aware of when you live a low carb diet
The main purpose of the low-carb diet is weight management, but there are some things that might inhibit the effect of low-carbohydrate diets. Therefore, it will be important to pay attention to that actually lead to obesity, such as stress and sleep disorders. Routine physical activity is also necessary to regulate metabolism and prevent loss of muscle mass when dieting.
Consistency feeding behavior also affects the effects of this diet. Note the behavior of snacking when you feel hungry, because eating foods too often can hamper the body adapt to the low-carb diet. Carbohydrate intake is too little without prior adaptation can lead to yo-yo effect, causing weight gain higher.
This post have 0 komentar
EmoticonEmoticon