Paleo, Dukan, Atkins, and South Beach are examples of carbohydrate diets that may often be done to reduce weight. However, it should be observed whether the diet is safe to do or not.
A carbohydrate diet is a diet that reduces carbohydrate intake or avoids foods that contain high carbohydrates in order to lose weight. Examples of carbohydrate foods are pasta, bread, rice, cereals, and others, including fruits and vegetables containing carbohydrates. Diet carbohydrate diet is usually eating foods high in protein and fat.
Why Choose a Carbohydrate Diet?
Nasty carbohydrates (eg found in sugar, white bread, pasta, biscuits, and cereals) contain a high glycemic index. That is, the food causes a sudden increase in blood sugar and sharp. If not used, the blood sugar will be stored as fat.
Under normal conditions, the body burns carbohydrates for fuel or energy. When carbohydrate intake is reduced drastically by carbohydrate diet, the body will begin to enter the process of burning the kits fat to get fuel. When fat is burned and becomes the main source of energy, weight is likely to decrease.
Low carbohydrate diets are also thought to help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure (hypertension), and cardiovascular disease. Carbohydrate diet can also increase good cholesterol HDL. But there is not enough evidence to say if a low carbohydrate diet is beneficial to heart health.
Is Carbohydrate Diet Safe?
Quite difficult to eliminate carbohydrates completely from food intake. Carbohydrates are the main source of body energy. If carbohydrate intake is reduced suddenly and drastically, various side effects such as fatigue, headache, bad breath, fatigue, constipation, or diarrhea may be experienced.
In addition, in the long-term carbohydrate diet can cause the body lack of fiber, vitamins or minerals, cause porous bone, and improve digestive disorders, as well as the risk of various chronic diseases. Carbohydrate diet is not recommended for pregnant women because it cannot be safe for babies in the womb.
Research shows if low-carbohydrate diets are thought to be more powerful in losing weight in the first year than low-fat diets. But after one year, weight loss between two types of diet is the same.
Carbohydrate diets are suspected to be safe in the short term but it is not clear whether there is a long-term health risk. This is because most research lasts less than a year.
Some health experts believe that if replacing calories from carbohydrates by consuming large amounts of animal fat and protein can increase the risk of heart disease or certain cancers. Nutritionists still doubt the low-carbohydrate diet if it limits healthy foods such as grains and certain vegetables and fruits.
Instead of limiting carbohydrate intake, it is recommended to reduce sweet foods such as candy, chocolate, biscuits, cookies, or soft drinks with added sugar. If frequently consumed, foods high in calories and sugar can increase the risk of tooth decay and weight gain.
It is recommended to consume a healthier source of carbohydrates such as whole grains, potatoes, vegetables, fruits, nuts, and low-fat dairy products with beneficial nutrients for the body. The fiber in these foods help keep your stomach healthy and make you full.
If you are considering a carbohydrate diet, consult your doctor or dietician first to see if the diet is right for you or not.