The Benefits Of Carbohydrate Diets And How To Do It

Carbohydrates are naturally found in whole grains, vegetables, fruits, nuts, and milk.These carbohydrates are also called complex carbohydrates. In addition, there are also refined carbohydrates or simple carbohydrates in wheat flour or sugar, which is used in processed foods. For example white rice, bread, pasta, keik, candy, sodas, or other sweet drinks.

Lose Weight and Prevent Disease

Carbohydrates are used by the body as the main source of energy. Immediately after consumption, carbohydrates will be broken into sugar and absorbed by blood as glucose or blood sugar. Then, the body will release insulin, so that glucose can be utilized as an energy source. Unused glucose is then stored in the liver, muscle, or other cells that can also be converted into fat.

This is actually behind the idea of ​​dietary kabohidrat to lose weight. By lowering the intake of glucose, it is expected the body will burn fat as a source of energy. This carbohydrate diet is also even called more effective to lose short-term weight when compared with low-fat diet.

No less important is the benefits of carbohydrate diets to lower triglycerides, the particles that carry the fat that flows in the blood. Diet carbohydrates also increase HDL also known as good cholesterol. Other benefits of the carbohydrate diet is to prevent and help improve metabolic disorders, diabetes, high blood pressure, and cardiovascular disease.

However, avoid the decrease in carbohydrate intake drastically. Carbohydrate intake of less than 20 grams per day will not only make the body start to use fat as an energy source, but it will likely also cause side effects. These side effects include headache, weakness, bad breath, difficult bowel movements, or even diarrhea.

Portion of the Carbohydrate Diet

Under normal conditions, the recommended carbohydrate intake is more than half the total calories. If the intake of 2,000 calories per day, then the carbohydrate portion of about 900-1300 or as much as 225-325 grams.

Then, how many carbohydrates in the carbohydrate diet? Generally, carbohydrates are limited to 60-130 grams containing 240-520 calories. Carbohydrate intake of less than 60 grams per day, is considered very low.

If eating foods in packs, then to know the amount of carbohydrates you can read the food label. In addition, you can estimate the amount of carbohydrates in other food types by first knowing the type of food and the portion of carbohydrates in it.

For example, you can get an intake of 15 grams of carbohydrates in a loaf of bread, ½ cup oatmeal, 1/3 cup of rice or pasta, 4-6 pieces of cracker biscuit, or ½ from a burger bun.

In addition, 15 grams of carbohydrate intake can also be obtained from about 1 cup of soy milk, 100 grams of fresh fruit, ½ cup of fruit in the pack, ½ cup flourful vegetable, 2/3 cup of nonfat yogurt, a cup of soup, a small piece of keik, ½ cup ice cream, ¼ medium fries, and one teaspoon of sugar, honey, jam and syrup.

To get the benefit of optimal carbohydrate diet, not only required restriction of carbohydrate intake, but also type of carbohydrate consumed. Nuts, vegetables, fruits, and low-fat dairy products can be a healthy carbohydrate choice. Meanwhile, simple carbohydrates such as white rice, pasta, bread, and sweet candy are recommended to be limited, even avoided.

No less important in the carbohydrate diet of protein intake such as fish, chicken, meat, and vegetables. Studies show, weight loss in the carbohydrate diet is also caused more protein and fat intake that makes satiety last longer.

Not only the types of intake that can affect your diet, but also how many times you eat in a day can affect your health and weight. Some doctors say intake five times a day with a high-fiber diet can sustain digestive health and avoid constipation (difficulty defecating).

The suggestion of eating five meals a day may be based on diet theory by dividing the intake every 3 hours during the day. This means the body does not need to save calories because it will be updated every 3 hours, with the last intake of calories smaller than other intake all day.

A study says eating soy 2 hours before the next meal can help lower blood sugar levels in diabetics. This is because soy contains carbohydrates that are not easily broken down so that blood sugar levels do not jump up. Food consisting of soybeans will also filling longer, so the next meal portion will be smaller. This situation can make weight loss and avoid obesity.