Although able to help you lose weight, carbohydrate diets cannot be done haphazardly. There are several things that need to be considered so that this diet can run effectively and does not cause side effects that endanger health.
Carbohydrate diet is a dietary pattern that is done by limiting carbohydrate intake. Carbohydrate diet pattern that is done correctly will bring various kinds of benefits. Besides helping to lose weight, carbohydrate diet is also good for health because it can reduce the risk of developing type 2 diabetes and metabolic syndrome.
How to Safely Run a Carbohydrate Diet
To get the benefits of a carbohydrate diet, there are several things to consider when living it. Here are some of them:
Pay attention to the intake of carbohydrates consumed
Not just limiting carbohydrate intake, you also need to pay attention to the type of carbohydrate consumed. Complex carbohydrates become recommended carbohydrate intake for those who are on a diet.
This is because complex carbohydrates require more time to digest, so it not only functions as an energy source, but can also make you full longer. In addition, the content of vitamins, minerals, and fiber, which is contained in complex carbohydrates also tends to be more, compared to simple carbohydrates.
Well, complex carbohydrates can be found in whole wheat bread, corn, potatoes, lentils, peas, seeds, beans, and starchy vegetables, such as sweet potatoes and pumpkins.
Eat foods containing protein
Generally when you go on a carbohydrate diet, you will consume foods high in protein, such as meat, chicken, fish, low-fat cheese, tofu, and eggs. Protein can also be obtained from green vegetables, tomatoes, peppers, broccoli, eggplants, green beans, and mushrooms.
Meanwhile, the intake of protein foods that contain saturated fats should be avoided.
Increase eating vegetables
Mistakes in carbohydrate diets that are sometimes done by carbohydrate dieters are to avoid consuming vegetables. In fact, vegetable consumption is recommended so that daily fiber intake is still met properly. If you consume less vegetables, fruit and other fibrous foods, the risk of indigestion during a diet is greater.
The thing to remember while on a carbohydrate diet is not to stop consuming carbohydrates, but rather to limit carbohydrate intake and daily calories. Make sure that the calorie intake is equal or less than the calories out of the body.
Consider the Risk of Carbohydrate Diet
Although it brings health benefits, carbohydrate diets also have risks, especially if done without a doctor's supervision. Here are some carbohydrate diet risks that need to be considered:
1. Poor nutrition
Going on a carbohydrate diet without guidance from a doctor puts you at greater risk of experiencing a lack of nutrients and fiber. Especially if during this diet, intake of animal protein and fatty foods consumed are not well controlled.
2. High cholesterol
You are following a carbohydrate diet, at risk for suffering from high cholesterol. This risk can be experienced if when undergoing a carbohydrate diet, you consume too much protein foods with high fat content.
High cholesterol levels due to the wrong diet can not be underestimated, because it can increase the risk of heart disease.
3. Kidney disorders
If you consume too much protein in your diet, your risk for kidney problems can increase. Especially if you previously have a kidney disorder.
4. Osteoporosis
The risk of suffering from osteoporosis also lurks on carbohydrate dieters. This risk can increase if you take too much protein while on this diet. This is because calcium can come out through urine if you consume too much protein.
Consider the benefits and risks of a carbohydrate diet before living it. It is recommended to consult a doctor while on a carbohydrate diet, so you can maximize its benefits, as well as minimize the risks.
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