Paleo, Dukan, Atkins, and South Beach are some examples of carbohydrate diets that are often undertaken to reduce weight. However, it should be observed whether this diet is safe or not.
Carbohydrate diets are diets that reduce carbohydrate intake or avoid foods that contain high carbohydrates, in order to lose weight. Examples of carbohydrate foods are pasta, bread, rice, cereals, fruits and vegetables that contain carbohydrates. This carbohydrate diet usually encourages consumption of foods high in protein and fat.
Why Choose a Carbohydrate Diet?
Simple carbohydrates (such as those found in sugar, white bread, pasta, biscuits, and cereals) contain high glycemic index. That is, these foods cause a sudden and sharp increase in blood sugar. If not used, the blood sugar will be stored as fat.
Under normal conditions, the body burns carbohydrates to be used as fuel or energy. When carbohydrate intake is drastically reduced by going on a carbohydrate diet, the body's metabolism will enter the process of ketosis, which is burning fat to get a source of energy. When fat is burned and is the main source of energy, weight loss will be reduced.
Low carbohydrate diets are believed to help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure (hypertension), and cardiovascular disease. In addition, a low carbohydrate diet can increase good cholesterol or HDL, so it is considered very beneficial for heart health. However, there is not enough evidence to support this claim, so further research is needed.
How to go on a carbohydrate diet
It is quite difficult to eliminate carbohydrates completely from daily food intake. Carbohydrates are the body's main source of energy. If carbohydrate intake is reduced suddenly and drastically, various side effects such as fatigue, headaches, bad breath, fatigue, constipation, or diarrhea, may be experienced.
In addition, in the long run, carbohydrate diets can cause the body to lack vitamins or minerals, cause bone loss, and increase the risk of digestive disorders and various chronic diseases. Carbohydrate diet is not recommended for pregnant women, because it is not safe for the fetus it contains.
Research shows, if a low-carb diet is thought to be more effective in losing weight in the first year than a low-fat diet. But after one year, weight loss between the two types of diet is the same.
Carbohydrate diets are thought to be safe in the short term, but it is not clear whether there are long-term health risks posed. This is because most research lasts less than one year.
Some health experts believe that replacing calories from carbohydrates with intake of calories from fat and animal protein in large quantities, can actually increase the risk of heart disease or certain cancers. Getting high calorie intake from protein is also not recommended for people with kidney disease. Nutrition experts still doubt the efficacy of a low-carbohydrate diet, especially if the diet is recommended to limit healthy foods, such as grains, and vegetables and fruits.
Here's how to do the correct carbohydrate diet, which is:
- Instead of limiting carbohydrate intake, you are advised to reduce sweet foods, such as candy, chocolate, biscuits, cookies, and soft drinks with added sugar. Because if consumed frequently, foods and drinks high in calories and sugar can cause weight gain and increase the risk of tooth decay.
- Inadequate carbohydrate intake around 0-30 grams of the total portion of food. Add protein and fat intake that does not contain cholesterol, such as olive oil and avocados, to meet energy needs.
- Drink plenty of water.
- It is recommended to consume healthier carbohydrate sources, such as whole grains, potatoes, vegetables, fruits, nuts, and low-fat dairy products with nutrients that are beneficial to the body. Fiber in these foods can help keep digestion healthy and keep you full longer.
Keep in mind, each person's calorie and energy needs are different based on gender, age, daily activities, and health conditions. If you are considering a carbohydrate diet, consult with your nutritionist to see if the diet is right for you or not.
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