Eating Low Carbohydrate or Low Carb for short is eating by limiting the amount of carbohydrates or reducing starchy foods including sugar. Instead, it focuses on eating foods in the protein and fat groups because. It wants the body to have more chances to burn accumulated fat, which results in weight loss.
But the important thing about eating to lose weight. With Low Carb that many people often misunderstand is that it is eating without carbohydrates at all, which is not true. But it is eating that wants to reduce the amount of carbohydrates. Because in any case, these types of carbohydrates or starches are still considered necessary for the body. We just have to eat them in limited quantities and they must be enough to meet the body’s needs.
Low Carb Diet or low-starch diet is a food selection by limiting the amount of carbohydrates such as rice, flour, beans, grains, taro, ยูฟ่าเบท, sweet potatoes and some fruits. But it emphasizes eating protein and fat foods as the main foods so that the body releases the least insulin hormone and the body draws energy from fat and protein to use instead of sugar. This method helps to make weight loss effective. For the secret to eating Low Carb to be effective, you have to limit your carbohydrate intake to no more than 40 grams per day or about 5% of your daily energy intake. You can adjust your body by reducing the amount of carbohydrates in 4 periods as follows:
- Stage 1: Initial Stage (first 14 days) : Limit carbohydrates to 20 grams per day. Including avoiding rice, flour, sugar, and fruits. Eat only meat, eggs, milk, and green vegetables to allow the body to use fat and protein instead of carbohydrates. During this stage, you will lose the most and the fastest weight.
- Stage 2: Increase carbohydrate intake gradually by 5-10 grams at a time, up to 50 grams per day. This includes nuts (e.g. almonds, pistachios, etc.), vegetables, and fruits. During this stage, the weight continues to decrease.
- Stage 3: When you have lost weight, you may gradually increase your intake of starchy and sugary foods from 50 grams, 5-10 grams at a time, until you reach 80 grams, while trying to maintain a stable weight. You should focus on eating complex carbohydrates, such as brown rice, parboiled rice, and whole grain bread.
- Stage 4: When your weight is stable, you can eat a variety of foods. But you must control the amount of carbohydrates you eat each day to prevent weight gain.
However, in the beginning of eating Low Carb Diet, many people often experience undesirable symptoms. It may cause headaches, dizziness, weakness, fatigue, and constipation. Importantly, it may be at risk of malnutrition and the excretory system does not work at its best. Therefore, it is recommend to eat properly. Or if anyone is not sure whether there will be symptoms that affect health or not. You can choose to control the amount of each type of food appropriately. This method also helps with weight loss.