Doing low-carb diets becomes an increasingly common trend for weight loss.
If done correctly, this diet can not only help gain the ideal body weight, but also make us healthier.
However, if it is wrong, the effect can be bad. Consider the following explanation to know the low-carbohydrate diet.
A low carbohydrate diet is a diet that limits the amount of carbohydrates and increases protein and fat consumption.
There are various types of diets with low-carbohydate principles, for example ketogenic diets, eco-atkins, Hollywood diet, diet zone, dieting, diet paleo and so on.
Each type of diet has certain rules with the same principle: carbohydrate intake should be low.
How to safely take a low carb diet?
1. Drink more water!
When doing a low carbohydrate diet, the body will experience changes in metabolism.
In people who do low-carb diet and replace it with high fat consumption, the body will experience ketosis.
Ketosis is a condition in which the human body produces ketones for use as fuel, because there is no more fuel from carbohydrates.
This ketone will then be removed by the body through the urine. The higher the ketone content in the body, the more that must be excreted through the urine. The risk of dehydration becomes higher. For that, drink more to avoid the possibility of dehydration.
2. Do not forget the fiber
Fiber is a class of carbohydrates, but fiber can not be absorbed by the body, does not produce energy, and does not affect blood sugar levels.
Fiber actually keeps the body from the occurrence of constipation, one of the side effects that often arise when a person changes his diet.
Examples of fiber sources are vegetables. Vegetables contain low carbohydrates but contain lots of fiber that the body needs.
Fiber and water content in the vegetables provide the contents for the stomach so that more quickly satiety. The hypothalamus (the area of the brain that receives the signal to stop feeding) gets a "satisfied" message in response to the fullness of food conditions in the stomach.
If we eat lots of vegetables, the brain will immediately receive the message. We will feel full and tend not to eat much.
Meet the needs of fiber, at least 25 grams for adult women, and 38 grams for adult males.
3. Do not overeat
When a person is on a low-carbohydrate diet, does not mean the consumption of protein and fat can be as much as possible.
Eating excessive meat and cheese is not only a risk to health, but also can increase weight, because these foods contain high calories. Eat when hungry and stop before full.
4. Give your body a period of adaptation when just starting a diet
When deciding on a low-carohydrate diet, the body needs to go through a period of adaptation. So, reduce the number of carbohydrates gradually, do not immediately cut the intake of large-scale carbohydrates.
Body limp, not powered, and constipation is the initial change that will be experienced. In the early weeks of the diet, notice what the body feels.
If symptoms worsen, consult a licensed physician or nutritionist because maybe this diet is not right for you. Do not equate your metabolism with others.
5. Regular exercise
When deciding to change the diet, many temptations occur, one of them being lazy to do sports. In fact, exercise can help the body in controlling weight and burn calories.
Exercise also helps the cardiovascular system work more efficiently. As heart and lung health get better, we will have plenty of energy for daily activities.
Beyond that, exercise can also improve our mood and sleep time.
6. Always consumption of fruits and vegetables
Vegetables and fruits are a source of vitamins and minerals for the body. Vitamins and minerals are necessary for all metabolic processes in the body.
Whatever source of food we eat, we need vitamins and minerals to help the process of absorption in the body.
Vegetables and fruits also help prevent the occurrence of metabolic diseases such as cancer, diabetes mellitus, cardiovascular panyakit, lower blood pressure, and others.
Follow Me @muhammadibra