Low-carb diet management for weight loss
Limiting carbohydrate intake may be an effective way for some people to set and exercise specific goals.
There are many ways to lose weight, including dieting and exercising. Recently, methods such as a low-carb diet have gained popularity. Is a diet that limits carbohydrates as effective as that popular?
Low-carb diets are known to help speed weight loss as a way to limit carbohydrate intake, one of the bulk nutrients.
Restricting carbohydrate intake has the effect of losing weight because your body uses fat as the main energy source.
If you eat a large amount of food with a high glycemic index among carbohydrates, your blood sugar level will rise. When the blood sugar level rises rapidly, reactive hypoglycemia or post-prandial hypoglycemia occurs, which causes symptoms such as pulling in the appetite and lowering the blood sugar level immediately after eating.
Low-fat diets can also cause frequent hunger, so eat foods that are high in fiber.
However, a diet that reduces carbohydrate intake helps maintain appetite control by maintaining a constant level of glucose in the body and maintaining full satiety for a long time.
Of course, in addition to diabetics, following a low-carb diet for the first time may cause strange symptoms such as withdrawal. Some people have vomiting, dizziness, or diarrhea the week they start a low-carb diet.
However, once the body adapts, it is not difficult to keep a diet. As mentioned earlier, you'll eat less calories than a low-fat diet and feel less hungry.
Athletes also need to be careful while following a low-carb diet. If you do endurance-oriented exercise like most exercise, you can fill the glucose that is lacking with fatty acids, so there is no difficulty, but if you do exercise based on strength, the story is different.
To get enough fiber, it is better to eat more vegetables than fruits with high sugar content. Also, take probiotics and prebiotics to keep your gut bacteria healthy.
If it is difficult to exclude carbohydrates from your diet, try to adjust the carbohydrate intake according to your goals or health condition.
Low carb diet: physiological action
The main energy molecule used by the human body is glucose. Glucose digests and absorbs high-carb foods, or fatty acids and amino acids are converted into glucose.
A low-carb diet promotes fatty acid and amino acid conversion in the liver. As blood sugar lowers, glucose synthesis begins in the liver or kidneys to fill the deficit.
In the process of new synthesis of glucose, amino acids and fatty acids are converted into glucose to supplement energy in the body. However, when blood sugar levels drop, fat and muscle cells are burned to replenish energy sources.
If you have not fasted or have malnutrition for a long period of time, fat cells are burned first, rather than muscle cells, to fill up your energy.
Low Carb Diet: Efficiency
Compared to a low-carb diet and a low-fat diet, the results of weight loss are similar, but some people prefer a low-carb diet because of the side effects of lowering appetite.
Carbohydrates as an energy source for high-intensity exercise
Physiological hunger is highly related to the efficiency of your diet. The appetite is regulated by hormones, and the hormone ghrelin, which makes you feel hungry, is strongly influenced by your blood sugar and insulin levels.
Low-fat diets can also cause frequent hunger, so eat foods that are high in fiber.
However, a diet that reduces carbohydrate intake helps maintain appetite control by maintaining a constant level of glucose in the body and maintaining full satiety for a long time.
Low carb diet target
A low-carb diet doesn't help everyone. People with diabetes who need to worry about controlling their blood sugar levels need special attention.Of course, in addition to diabetics, following a low-carb diet for the first time may cause strange symptoms such as withdrawal. Some people have vomiting, dizziness, or diarrhea the week they start a low-carb diet.
However, once the body adapts, it is not difficult to keep a diet. As mentioned earlier, you'll eat less calories than a low-fat diet and feel less hungry.
Athletes also need to be careful while following a low-carb diet. If you do endurance-oriented exercise like most exercise, you can fill the glucose that is lacking with fatty acids, so there is no difficulty, but if you do exercise based on strength, the story is different.
The importance of fiber
If you want to keep a low-carb diet and stay healthy, you need to be careful about fiber intake. If you don't get enough fiber to prevent stomach cancer, you may have a bad effect on your health in the medium to long term.
To get enough fiber, it is better to eat more vegetables than fruits with high sugar content. Also, take probiotics and prebiotics to keep your gut bacteria healthy.
Wrap-up
A low-carb diet can help control your appetite, thereby helping you lose weight, but you may experience deficiencies in your body, so consult with a specialist first.If it is difficult to exclude carbohydrates from your diet, try to adjust the carbohydrate intake according to your goals or health condition.
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