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Carbo diet is one method to lose weight. However, before you decide to go on this diet, it's better if you know in advance the facts about the carb diet so that it is safe and the benefits you get can be maximized
Carbo diet is done by reducing carbohydrate intake or avoiding foods that contain high carbohydrates to lose weight. Examples of carbohydrate foods are pasta, bread, rice, cereals, and fruits and vegetables that contain carbohydrates.
Carbo diets usually emphasize the consumption of foods containing protein, such as eggs, seafood, tofu, tempeh, and nuts.
Excess Carbo Diet
Not only losing weight, there are several advantages that you can get by going on a carb diet, namely:
1. Lowering blood sugar
Some foods that contain simple carbohydrates, such as white bread and pasta, have a high glycemic index. That is, these foods can cause a sudden increase in blood sugar. If not used, the blood sugar will be stored as fat.
Well, by following a carbohydrate diet, carbohydrate food intake will be reduced so that it can reduce and maintain blood sugar stability, especially for diabetics.
2. Accelerate fat burning
Under normal conditions, the body uses carbohydrates as fuel or energy.
When carbohydrate intake is drastically reduced while on a carb diet, the body's metabolism will enter the process of ketosis, which is burning fat to get an energy source. When fat is burned and becomes the main source of energy, you will lose weight.
3. Maintain a he althy heart and blood vessels
A carb diet is believed to prevent or improve serious he alth conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease.
In addition, the carb diet can also increase good cholesterol or HDL, so it is believed to be beneficial for heart he alth. However, there is not enough evidence to support this claim, so further research is needed.
Deficient Carbohydrate Diet
It is quite difficult to completely eliminate carbohydrates from daily food intake. Carbohydrates are the main source of energy for the body.If your carbohydrate intake is drastically reduced, you may experience various side effects such as fatigue, headaches, constipation, or diarrhea.
In addition, in the long term, a carbohydrate diet can cause the body to lack vitamins or minerals, cause bone loss, and increase the risk of digestive disorders and various chronic diseases. Carbo diets are also not recommended for pregnant women, because they can harm the fetus.
Carbo diets are thought to be safe in the short term, but are not recommended for the long term, especially if the diet recommends limiting he althy foods, such as whole grains, vegetables, and fruits.
Some he alth experts believe that replacing calories from carbohydrates with large amounts of calories from animal fats and protein can actually increase the risk of heart disease or certain cancers.
Getting calorie intake from high amounts of protein is also not recommended for people with kidney disease.
The Correct Carbo Diet
If you decide to go on a carb diet, here's how to do the right carb diet:
- Limit carbohydrate intake to 15–30 grams per day. However, consumption of foods containing protein and good fats that do not contain cholesterol, such as olive oil and avocado, as a source of energy for the body.
- Reduce the consumption of sweet foods, such as candy, chocolate, biscuits, cakes, and soft drinks with added sugar. If consumed too often, foods and drinks high in calories and sugar can cause weight gain and increase the risk of tooth decay.
- Fulfill your body's fluid needs by consuming more mineral water, at least 8 glasses a day.
- Eat he althier carbohydrate sources from whole grains, potatoes, vegetables, fruits, and nuts. The fiber in these foods can keep your digestion he althy and keep you full longer.
You need to remember that everyone's calorie and energy needs are different, depending on gender, age, daily activities, and he alth conditions.
If you are considering going on a carb diet, consult your doctor first to make sure whether the diet is safe and in accordance with your he alth condition or not.