Carbohydrates are a variety of nutrients that can be obtained from a variety of foods and drinks in the form of flour and sugar. Therefore, an excess of carbohydrates is very possible, especially for Indonesians who mostly consume rice as a staple food. A low-carb diet is a diet that limits your carb intake, or adapts to your daily needs and activities. It is beneficial to maintain weight and prevent obesity.
The main guide to a low-carb diet
Low-carb diets alone don’t have a specific definition, just reducing their carbohydrate intake. In general, healthy adults are recommended to consume around 300-400 grams of carbohydrate per day. When eating a diet, carbohydrate intake can be reduced by half or about 150-200 grams.
Carbohydrate reduction should be tailored to your activity pattern, and be done slowly on a weekly or monthly basis. Avoid lowering your carb intake too much if you are actively operating at a high intensity. Too little carbohydrate will reduce your metabolism and can lose muscle mass. Decrease in carbohydrate intake should also be balanced with adequate protein and fiber intake.
What to eat if you want to eat a low-carb diet?
Most reduced carbohydrates should be replaced by consuming various proteins derived from meat, fish, eggs, and nuts. To maintain your appetite, consume vegetables and fruits 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 this diet, avoid sugary drinks, gluten-containing foods, trans fats, artificial sweeteners, high fructose corn syrup, low fat foods and processed foods. Choose a variety of raw or cooked foods in advance of packaged foods.
Is it okay to eat rice?
Rice can still be consumed because it does not contain gluten, so it only reduces the amount of intake. In addition to rice, some types of foods that have a high carbohydrate content such as potatoes, sweet potatoes, oatmeal, and nuts can also be consumed to maintain the energy they need.
Different dietary methods with low carb intake
Various dietary methods also include lowering carbohydrate intake and replacing them with other foods, including:
Pale diets – a type of diet that is closest to a low-carb diet, as it avoids a variety of sugars and processed foods. Paleo diets also avoid carbohydrates from processed milk and wheat products. Thus, the types of food consumed are only meat, fish and seafood, vegetables and fruits, and tubers.
The Mediterranean Diet – is a diet based on the civilization of the Mediterranean in the 20th century. Similar to the basics of low-fat diets, mediterranean diets have also adopted a wide variety of foods. The medical diet focuses on the intake of vegetables and fruits and the source of protein from fish and eggs. It also limits the intake of meat and less processed milk. The medical diet also avoids the intake of refined sugar and carbohydrates.
Low fat diets low in fat – a type of diet that tends to be balanced while eating a variety of nutrients. Carbohydrate intake can be tolerated up to 100 grams per day and is accompanied by a variety of fish, meat, eggs, vegetables and fruits. It is only the consumption of fat from meat and processed milk, as well as avoiding fats from fried foods.
Ketogenic diet – a type of diet that aims to get the body into a state of ketosis where the body does not use carbohydrates from food to produce energy. This diet emphasizes on high amounts of protein and fat, as well as very low carbohydrates, which is less than 50 grams per day.
Atkin Diet – is a diet that lowers carbohydrates by up to 20 grams per day. Instead, there are no definite restrictions on the intake of protein and fat. The Atkin diet has several phases in reducing carbohydrate intake and gradually replacing beans, vegetables, and fruits until the body starts to get used to a healthier carbohydrate source. The Atkin diet can also be done by a vegetarian with the consumption of gluten, soybeans, nuts, and oils from plants.
The zero carb diet – is done by not consuming any carbohydrates at all. This type of diet also only consumes animal-based foods. The exact effects of this diet are unknown, but consumption of low plant foods can cause vitamin C and fiber deficiencies.
What to keep in mind when you are on a low-carb diet
The main purpose of a low-carb diet is to regulate weight, but there are a few things that may hinder the effects of a low-carb diet. Therefore, it is important to pay attention to things that trigger fatigue, such as stress and sleep disorders. Regular physical activity is also required to regulate metabolism and prevent loss of muscle mass during diet.
Consistency of eating behavior also affects the effect of this diet. Keep an eye on your eating habits when you are hungry, because eating too much can hinder your body from adapting to a low carb diet. Too little carbohydrate intake without first adapting can cause a yo-yo effect resulting in higher weight gain.