Reducing the number of carbohydrates is one fast way to lose weight safely and healthily. The tendency is to suppress your appetite so that you lose weight automatically. Based on some research and helpful analysis, a low-carb or low-carb diet is considered to be more effective, healthier, and recommended by many health experts.
Here are some ways or diet tips that are important and need to be considered when implementing a low-carb diet.
1. Why do you have to reduce carbohydrates?
Carbohydrates provide 45-65 percent of daily calorie intake. If we consume 2,000 calories a day, the ideal amount of carbohydrates is around 225 to 325 grams.
If you want to lose weight, then the amount of carbohydrate intake should not be more, even must be less than that number. Low-carb diets will suppress the appetite that makes fewer calories.
Sugar and flour, including prohibitions, must be replaced with protein, fat, and vegetables. Besides being able to lose weight, the benefits of low-carb diets include raising HDL, as well as lowering blood sugar, blood pressure, and triglycerides. So the body will be healthier.
2. Everyone’s carbohydrate needs are different
Factors that influence it include age, sex, body composition, activity level, eating culture in the area of residence, and current metabolic conditions.
People who are physically active and have more muscle mass can consume more carbohydrates, compared to those who rarely do physical activity.
Metabolic conditions are also an important factor. If your metabolism is slow, but too much carbohydrate comes in, there is a risk of obesity and type 2 diabetes.
3. Can distinguish between good and bad carbohydrates
The best carbohydrates are complex, which is rich in fiber and nutrients, and low sugar content. For example oatmeal, grains, brown rice, brown rice, and black rice.
The process of digesting complex carbohydrates takes longer, so weight loss will occur. The energy it produces is also greater and last longer.
Meanwhile, bad carbohydrates have high sugar content and low in fiber. Called bad because it quickly makes hunger and excessive appetite. The effect is increasing the number of calories and fat deposits.
Bad carbohydrates are simple, for example, white rice, noodles, various pasta, pastries, and white bread. Boiled potatoes are often consumed as a substitute for white rice in the diet, but actually also included in simple carbohydrates. Potatoes should be consumed at certain times.