You certainly know that foods that contain high carbohydrates can make you gain weight. For those of you who are trying to reduce weight, it is better to reduce high-carbohydrate food intake to help maximize efforts to maintain an ideal body weight.
Ramadan can be an opportunity for you to fast while reducing weight by starting a low-carbohydrate diet. How to run a low carbohydrate diet? Come on, see the tips below.
Why should you eat low-carb foods if you want to lose weight?
Carbohydrates are a type of nutrition that can be obtained from various types of foods and beverages in the form of flour, rice, and sugar. Therefore, excess carbohydrates are very likely to occur, especially in Indonesian people who mostly consume white rice as a staple food.
A study published by the Annals of Internal Medicine journal found the fact that a low-carbohydrate diet is more effective in losing weight a year, than a diet that avoids fatty foods.
Why should you avoid carbohydrates? The carbohydrates you eat will be immediately processed and digested into the body's energy fuel. Then, if you consume too much carbohydrate, while your activities are lacking, the body will not use everything to be converted into energy, but adjusted to the calorie needs of each individual body.
If unused, these carbohydrates will be directly stored in the body to be used as energy reserves. This reserve of energy is stored in the body in the form of fat. And in the end, this fat is what makes body weight go up.
Now, a low carbohydrate diet makes you limit your carbohydrate intake, or adjust it to your daily needs and activities. This is useful for maintaining weight and preventing obesity.
Tips for undergoing a low carbohydrate diet
A low carbohydrate diet generally does not reduce excess calories, just avoiding too much simple carbohydrate intake. In carrying out this diet, avoid various sweet drinks, foods containing gluten, trans fats, artificial sweeteners, high-fructose corn syrup, and flour-processed foods such as noodles, pasta and bread.
Here are 4 tips for eating intake that you can follow to lose weight through a low carbohydrate diet:
1. Eat high-protein meat and fish
Did you know that eating protein and fat can hold back full longer? Yes, cheese containing fat, beef, chicken and fish, on average contains less than 1 gram of carbohydrate per ounce.
While innards such as chicken liver only contain 0.17 grams of carbohydrates in a dose of 2 ounces. Although it contains high fat and protein, we must be smart to choose a good source of protein with fat to replace daily carbohydrate intake.
2. Eat low carbohydrate vegetables
Most vegetables contain fiber and essential nutrients for the body, but who would have thought that some vegetables also contain carbohydrates. To lose weight, it's good to consume types of vegetables such as broccoli, lettuce and cauliflower, because on average these vegetables contain carbohydrates less than 4 grams. In addition, the fiber and water content in these vegetables is digested for a long time by the body so that you become full longer.
3. Eating fruit low in sugar and carbohydrate content
Just like vegetables, there are certain fruits that contain high carbohydrates. You have to reduce your intake of fruits such as bananas, apples and pears, which have more than 30 grams of carbohydrates.
Besides being high in carbohydrates, the fruit contains fructose sugar which can increase your weight. It is recommended to consume fruits such as avocado, strawberry, papaya and cantaloupe that contain carbohydrates less than 10 grams.
4. Take high-fiber snacks before a big meal
When trying to reduce weight, reducing carbohydrate intake often feels excruciating. In addition, there is a term Indonesian people are not full if they have not eaten rice, so it's a good idea to snack on SOYJOY Crispy two hours before eating, to avoid eating too much rice.
SOYJOY Crispy is made from soybeans with high fiber content and good protein that makes the stomach full longer. Soybean goodness is now present in crunchy SOYpuff. You also don't need to be afraid of experiencing a rise in blood sugar, because SOYJOY Crispy is a snack with a low glycemic index and gluten free.
- Why Are Low Carbohydrate Diets Effective To Lose Weight?
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