Reducing the amount of carb in your diet is one of the best ways to lose weight.
This diet tends to reduce your appetite and help you automatically lose weight without having to count calories or strictly control your daily diet.
This means, you can eat until you feel full, satisfied and still lose weight.
Why Do You Want To Eat Under Low-Carb Mode?
Over the past few decades, health organizations have advised us to eat a limited amount of calories, and maintain a low-fat diet.
However, the reality is that this diet is not really effective. Many people have adopted this diet, but they do not get good results.
Then another low-carb diet replaced this diet for a long time. Low-carb diets help you limit the consumption of carbs such as sugar, starch (bread, pasta ... etc) and replace them with protein and fat.
Studies show that low-carb diets reduce your appetite, help you automatically eat less calories, and lose weight more easily as long as you keep your carb intake low.
In studies comparing low-carb diets and low-fat diets. Researchers have limited calories in the low-fat group and compared the low-carb group. The results show that the low-carb-eating group is still superior.
Low-carb diets not only help lose weight, but also bring many other benefits. It helps reduce blood sugar, lowers blood pressure and blood fat, helps increase HDL (good) cholesterol levels to improve LDL (bad) cholesterol.
Low-carb diets help to lose more weight, and improve health, compared to a low-fat diet that is widely recommended.
Summary: There are many studies that show that low-carb diets are more effective and healthier than the low-fat diets recommended worldwide.
How Do You Know How Much Carb / Day?
There is no clear definition of the exact amount of carb you need to load daily in "low-carb" mode. And the amount of current carb is thought to be low according to the individual's feelings.
The optimal amount of carb you should consume daily depends on many factors such as age, gender, body composition, level of activity, personal preferences, culinary culture and metabolic health of current body.
People who are more physically active, more muscular than those who need to consume more carb than those who are less active. This is usually applied to people who operate with high intensity weightlifting or sprinting.
The health of metabolism is also a very important factor. When suffering from metabolic syndrome, people will suffer from obesity, type 2 diabetes, and changes in the body's active principles.
Those who fall into this category cannot consume a lot of carb like healthy people. Some scientists also suggest that for these cases it is best not to consume carb.
Summary: The amount of carb consumed daily in each other. It depends on the level of movement, metabolic health and many other factors.
How to Determine Effective Carb Quantity Up to 90%
If you only need to simply remove unhealthy sources of carb from your diet like refined wheat, sugar added to food ... etc, your health will be significantly improved automatically. .
However, to enjoy the most complete metabolic benefits of low-carb diets, you need to limit many other carb sources.
Although there is no scientific article that explains how to consume exactly the amount of carb that individuals need, but I myself found the guide to determine this amount of carb is quite effective.
100-150G Per Day
This is a moderate amount of carb. This amount of carb is very suitable for people who are thin, active and always try to maintain their health and weight.
This is the amount of carbs that can help you lose weight very well, but it may need you to count calories or control the daily ration.
Carb types you can eat:
- All kinds of green vegetables you know
- A few pieces of fruit every day.
50-100G Every Day
This amount of carb will help you lose weight more easily and is a great range of carb consumption for people who are sensitive to carb.
The types of carb you can eat:
- A lot of green leafy vegetables.
- About 2-3 pieces of fruit per day.
- Small amounts of healthy starches such as potatoes, sweet potatoes, healthy grains like rice and buckwheat.
20-50 G Per Day
This is the amount of carb starting to get the best metabolic benefits. And 20-50gam carb per day is also the perfect carb for people who need fast weight loss, or cases of metabolic disorders such as obesity and diabetes.
When eating less than 50 grams per day, your body will enter a comprehensive ketosis diet, providing energy to the brain through keton. This will eliminate your appetite and help you lose weight automatically.
The carb you can eat:
- Vegetables with low carb content.
- Some types of berries are watery
- Some types of carb are found in foods like butter, nuts and seeds.
You need to be clear that low-carb diets are limited to carb or no carb, so very low-carb vegetables are the first choice. I personally do not eat a lot of vegetables when starting a low-carb diet.
Note:
To determine what your body is suitable for, you can do tests to find the right amount of carb consumed.
If you have a medical problem, you should see your doctor and share your condition before taking this diet.
In summary: For those who are often physically active or want to maintain weight, the amount of carb about 100-150 grams per day is optimal. For metabolic problems, less than 50 grams per day is a good idea.
Bad Carb And Carb Good
Low-carb diets not only help you lose weight, but also help you improve your health effectively.
However, you need to maintain this diet based on healthy, unprocessed foods and healthy carb sources.
Low-carb foods are also a bad choice for you.
If you want to improve your health, you should choose unprocessed fresh foods like meat, fish, eggs, vegetables, nuts, healthy fats and whole milk products. fat.
You should also choose carb sources that contain fiber. If you like to consume a moderate amount of carb, you can choose unrefined sources of starch such as potatoes, sweet potatoes, oats, rice, and other gluten-free cereals.
Refined sugars and wheat flour are always a bad choice, so minimize these foods.
Summary: Choosing a rich source of healthy fiber plays a very important role. This is more important than eating lots of vegetables, even low-carb vegetables.
You Will Become An Effective Fat Burning Machine
Low-carb diets will significantly reduce your blood insulin levels, a hormone that contains glucose (from carb) entering cells.
One of the functions of insulin is to store fat. Many experts believe that low-carb diets work effectively because it reduces the concentration of this hormone.
Insulin also causes kidneys to store sodium. And that's exactly why high-carb diets can cause the body to store excess water.
When you cut carbs, your body lowers insulin and your kidneys begin to discharge excess water out of your body.
This causes the first few days to apply low-carb, severe dehydration, and can reduce 2.5-5kg in the first week. But this is dehydration, not fat loss.
After the first week, the weight loss rate will slow down, and the body will continue to lose weight but this time reduce the fat from the fat stores in your body.
Studies have also shown that low-carb diets are particularly effective in reducing fat in the abdominal cavity (belly fat). Belly fat is the most dangerous fat in all fats, because it is linked to many diseases.
If you're a beginner of low-carb, your body will need time to adapt to a new diet, then your body will start burning fat instead of carb.
Many people reported that, after the adaptation period, the body began to receive more energy than the first time it was applied.
During low-carb application, you should also add fat and sodium to your diet to supplement your energy, so your body can maintain optimal activity.
In summary: People often feel bad in the first few days of cutting down carb intake in their diets. However, most people feel great after this initial adaptation stage.
Message To You
If you want to know exactly how much carbs you need to eat each day, try to eat every single carb a few days and monitor how your body feels with the amount of carb you eat.
Fiber is not counted as carb, so you can remove fiber from the total amount of carb consumed.
Low-carb diet is a pretty simple diet, so you don't have to follow anything if you don't want to.
You just:
- Eat only some healthy proteins, fats and vegetables at every meal.
- Eat some full-fat nuts, seeds and dairy products
- Select unprocessed food.
Good luck!
