Tips for losing weight with a low carbohydrate diet & bull; hello healthy

Carbohydrates are a type of nutrition that can be obtained from various types of food and drinks in the form of flour and sugar. Therefore, excess carbohydrates are very likely to occur, especially in Indonesians who mostly consume rice as a staple food. A low-carb diet is a diet that limits your carbohydrate intake, or adapts it to your daily needs and activities. This is useful for maintaining body weight and preventing obesity.

The main guidelines for doing a low carbohydrate diet

Low-carbohydrate diets themselves do not have a specific definition, simply reduce carbohydrate intake than usual. In general, healthy adults are encouraged to eat about 300-400 grams of carbohydrates per day. When undergoing a diet, carbohydrate intake can be reduced by half or about 150-200 grams.

Reducing carbohydrates must be adjusted to the pattern of activity, and done slowly on a weekly or monthly basis. Avoid reducing your carbo intake too much if you are active in high-intensity activities. Too little carbohydrates will lower your metabolism and can lose 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 carb diet?

Most of the reduced amount of carbohydrates should be replaced by consuming a variety of proteins from meat, fish, eggs, and nuts. To maintain a feeling of fullness, eat vegetables and fruit as well as healthy sources of fat from dairy, coconut oil, and butter.

Low-carb diets generally don't reduce excess calories, they just avoid consuming too many simple carbohydrates. In carrying out this diet, avoid various sugary drinks, foods containing gluten, trans fats, artificial sweeteners, high fructose corn syrup, food "low fat"As well as flour-processed food. Choose a variety of raw or pre-cooked foods over packaged foods.

Is it okay to eat rice?

Rice can still be consumed because it does not contain gluten, so only reduce the amount of intake. Apart from rice, several types of foods that have healthy carbohydrates, such as potatoes, sweet potatoes, oatmeal, and various nuts, can also be consumed to provide the energy needed.

Various diet methods with low carbohydrate intake

Various diet methods also apply a lower carbohydrate intake and replace it with other food ingredients, including:

1. Paleo diet - the type of diet that is closest to the basis of a low-carb diet, as it avoids various sugars and refined flour. The paleo diet also avoids carbohydrates from dairy and wheat products. Thus, the types of food consumed are only meat, fish eggs and seafood, vegetables and fruit, and tubers.
2. Mediterranean Diet - is a type of diet based on civilization in the Mediterranean in the 20th century. It's the same as the basic low-fat diet, it's just that the Mediterranean diet also applies the choice of food types. The Mediterranean diet emphasizes the intake of vegetables and fruit as well as sources of protein from fish and eggs. Also limit your intake of less meat and dairy products. The Mediterranean diet also completely avoids sugars and refined carbohydrates.
3. Low-carb, high-fat diets - the type of diet that tends to be balanced because it still consumes a variety of nutritional sources. The level of carbohydrate intake can be tolerated up to 100 grams per day and is accompanied by types of fish, meat, eggs, vegetables and fruit foods. It's just that the consumption of fat only from meat and dairy products, and avoiding fat from fried foods.
4. Ketogenic diet - a type of diet that aims to make the body experience a state of ketosis in which the body does not use carbohydrates from food to produce energy. This diet places more emphasis on high amounts of protein and fat, as well as very minimal amounts of carbohydrates, which is less than 50 grams per day.
5. Atkin Diet - is a type of diet that reduces carbohydrate levels to only about 20 grams per day. Instead, there is no definite limit to the consumption of protein and fat. The Atkin diet has several phases in reducing carbohydrate intake and slowly replacing it 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, peanuts, and oil from plants.
6. Diet zero carb - done by not consuming carbohydrates at all. This type of diet also only consumes food from animal sources. The exact effects of this diet are not known, but low consumption of plant foods can cause deficiency of vitamin C and fiber.

Which must be considered when you are on a low carbohydrate diet

The main goal of a low-carb diet is weight management, however, there are a number of things that may hinder the effects of a low-carb diet. Therefore, it is 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.

Consistency of eating behavior also affects the effect of this diet. Pay attention to snacking behavior when you feel hungry, because eating food too often can prevent the body from adapting to a low-carbohydrate diet. Too little carbohydrate intake without prior adaptation can cause yo-yo effect resulting in higher weight gain.