Tips to Lose Weight With Low Carbohydrate Diets

April 3, 2017 - nutrient, food and fruit
Tips to Lose Weight With Low Carbohydrate Diets

Carbohydrates are the types 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. Low-carb diet is a diet that restricts the intake of carbohydrates, or customize it to your needs and your daily activities. It is beneficial to maintain weight and prevent obesity.

foodThe main guidelines for low-carbohydrate diets

Low-carb diets themselves do not have a specific definition is to reduce the intake of carbohydrates than usual. In general, healthy adults are advised to consume about 300-400 grams of carbohydrates per day. When a 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 adequate.

What should be eaten if you want 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 healthy fat sources of dairy, coconut oil, and butter.

Low-carb diets are generally not lower the 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” flour and processed foods. Choose a variety of raw or cooked food in advance compared to the food packaging.

Are still must eat rice?

Rice can still be consumed because it contains no gluten, so it only reduced the amount of intake. Besides rice, some foods that contain carbohydrates that tend to be 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 also apply carbohydrate diet fewer and replace them with other food ingredients, including:

Which should be considered when you are low-carb diet

The main purpose of the low-carb diet is weight management, but there are some things that might inhibit the effects of low-carbohydrate diets. Therefore, it will be important to observe 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 snacking behavior when feeling hungry, because eating foods too often can hamper the body adapt to the low-carb diet. Too little carbohydrate intake without prior adaptation can lead to yo-yo effect, causing weight gain higher.

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