Carbohydrate dietary benefits and how to do it

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If you are interpreting the carbohydrate diet by not consuming carbohydrates at all, then you are wrong. Persistent carbohydrate diets require consuming carbohydrate or dietary resources, but with fewer portions. The term can also be referred to as a low-carbohydrate diet (a low-carb diet).

Carbohydrates are naturally numerous in grains, vegetables, fruits, nuts, and milk. Carbohydrates are also known as complex carbohydrates. Also, there is the refined carbohydrate or simple carbohydrate in wheat flour or sugar, which is used in processed foods. For example white rice, bread, pasta, keik, sweets, soda drinks, or other sweet drinks.

Lose weight and prevent illness

Carbohydrate is used by the body as a primary energy source. Immediately after consumption, carbohydrates will be broken down into sugar and absorbed by blood as glucose or blood sugar. Then, the body will secrete insulin, so that glucose can be utilized as an energy source. Unused glucose is then stored in the liver, muscles, or other cells that can also be converted into fat.

This is what leads to the idea of a carbohydrate diet to lose weight. By lowering the intake of glucose, it is expected that the body burns fat as a source of energy.  This carbohydrate diet is also even called a more effective short-term weight loss when compared to a low-fat diet.

What is not less important is the benefit of carbohydrate diets to lower triglycerides, i.e. particles carrying fat flowing in the blood. Carbohydrate diets also increase HDL which is also known as good cholesterol.  Another benefit of carbohydrate diets is to prevent and help correct metabolic disorders, diabetes, high blood pressure, as well as cardiovascular disease.

However, avoid drastic decreases in carbohydrate intake. The intake of carbohydrates less than 20 grams per day will not only make the body begin to utilize fat as an energy source, but it will also likely cause side effects. These side effects are headaches, weakness, bad breath, hard bowel movements, or even diarrhea.

Carbohydrate Diet portion

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

Then, what is the amount of carbohydrates on carbohydrate diets? Generally, carbohydrates are limited to 60-130 grams containing 240-520 calories. The intake of carbohydrates is less than 60 grams per day, already relatively low.

If consuming food in the package, to know the amount of carbohydrate you can read the food label. Also, you can estimate the number of carbohydrates in other food types by knowing in advance 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, 1/2 cups of oatmeal, 1/3 cups of rice or pasta, 4-6 pieces of biscuit Kraker, or 1/2 from a burger loaf.

In addition, a 15 gram carbohydrate intake can also be obtained from about 1 cup of soy milk, 100 grams of fresh fruit, 1/2 cups of fruit in packs, 1/2 cups of vegetable containing flour, 2/3 cups of lean yogurt, a cup of soup, a small piece of Keik, 1/2 Cups Ice cream, 1/4 medium-sized fries, as well as a teaspoon of sugar, honey, jam or syrup.

To obtain the optimal carbohydrate diet benefits, it is not only the required restriction of carbohydrate intake but also the type of carbohydrate consumed. Nuts, vegetables, fruit, and low-fat dairy products can be a healthy choice of carbohydrates.  Meanwhile, simple carbohydrates such as white rice, pasta, bread, and sweet sweets are advised to be limited, even avoided.

What is not less important in carbohydrate diets is protein intake such as fish, chicken, meat, and vegetable. Studies show, weight loss on carbohydrate diets also caused more protein and fat intake which makes the feeling of satiety last longer.

Not only the type 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 the intake five times a day with a high type of dietary fiber can maintain digestive health and avoid constipation (difficult bowel movements).

The recommended meal five times a day can be based on the theory of diet by dividing the intake every 3 hours during the day. This means that the body does not need to store calories because it will be updated every 3 hours, with the last calorie intake smaller than another daily intake.

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