Want to lose weight by diet Low-Carb but shy about having to cut starch in the diet? That’s because you don’t really know what the “Low-Carb diet is,” and how it can help you lose weight. We will help you answer these helpful diet questions!
About a decade ago, the country’s economy developed strongly, leading to better quality of life, clearly reflected in the demand of eating and drinking. However, certain consequences start to appear, and one of them is an overweight situation in some parts. And Low-Carb diet gradually become the choice of many people who want to improve their situation.
- What are carbohydrates?
Carbohydrates, or sugar-starches, are one of three extremely important polymorphisms for the human body along with protein and fat. Our bodies need these nutrients to maintain the metabolic stability. They can be found in most foods like meat (containing protein), bread (rich in starch), or olive oil (mostly fat).
- What is Low-Carb diet?
Although the term “Low-Carb” is widely used, there is no specific definition about it. Perhaps, according to nutritionist Kacie Vavrek at Wexner Medical Center at Ohio State University, because there are many other diets are also considered Low-Carb, including Mediterranean diet (Mediterranean ), Atkins diet, or Paleo diet. Besides, each diet will have different carb limits, but basically, you will only have to load less carbohydrate than usual.
- Why does this diet help us lose weight?
Our bodies can lose a few pounds when they give up some foods like oatmeal, vegetables and fruits with high starch content, and bread. But is it too unreasonable for all of these to be considered nutritious food?
Carb is stored in the human body in the form of glycogen to provide energy for daily activities. According to Nick Clayton, CSCS, the personal training program manager of the National Strength and Conditioning Association (NSCA), each gram of glycogen contains about three grams of water, and our bodies store water whenever there is carb loaded. Therefore, in fact, about 70% of the initial weight loss is water.
However, Dr. Vavrek also explained that Low-Carb diets also bring some certain benefits. Reducing the amount of carbohydrate during the day can help reduce the amount of calories your body absorbs. In addition, we may want to cut off junk food, but eat more foods that bring longer feeling of fullness like healthy and high-protein foods.
4. What to eat when implementing Low-Carb diet?
There is no need to restrict any food, unless a relatively strict Keto diet is being implemented. Low-Carb can be regardless of the diet you like, such as the Mediterranean diet (Mediterranean) or the DASH diet. Although the Keto diet is the current trend, you should not consume too much fat and protein but skip the amount of carbohydrate.
Many people also have a hobby of calculating the amount of carb in the food they consume, but according to Dr. Varek, it is really unnecessary. You only need to look at carbohydrate-rich food groups, such as rice and bread, as side dishes for meals. Choosing green vegetables is the main “star”, and comes with a sufficient amount of protein. This will cut relative calories in your diet.