Purebun.com – Although it can help you lose weight, a carbohydrate diet 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 diet pattern that is done by limiting carbohydrate intake. Carbohydrate diet patterns that are done correctly will bring various benefits. In addition to helping you lose weight, a 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 that need to be considered when living it. Here are some of them:
Pay attention to the intake of carbohydrates consumed
Not only limiting carbohydrate intake, you also need to pay attention to the types of carbohydrates consumed. Complex carbohydrates are the recommended intake of carbohydrates for those who are on a diet.
This is because complex carbohydrates take longer to digest, so they not only serve as a source of energy, but can also keep you full for 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 shirataki noodles, whole wheat bread, corn, potatoes, lentils, black rice, peas, seeds, beans, and starchy vegetables, such as sweet potatoes and pumpkin.
Eat foods that contain protein
Generally when on a carbohydrate diet, you will eat 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, eggplant, green beans, and mushrooms.
Meanwhile, the intake of protein foods containing saturated fat should be avoided.
Eat more vegetables
The mistake in doing a carbohydrate diet that is sometimes made by carbohydrate dieters is to avoid consuming vegetables. In fact, consumption of vegetables is recommended so that daily fiber intake is still fulfilled properly. If you consume less vegetables, fruit, and other fibrous foods, then the risk of digestive disorders during the diet will be greater.
The thing to remember when on a carbohydrate diet is not to stop eating carbohydrates, but to limit your daily carbohydrate and calorie intake. Make sure that the calorie intake is equal to or less than the calories out of the body.
Considering the Risks of a Carbohydrate Diet
Although it brings health benefits, carbohydrate diets also have risks, especially if done without a doctor’s supervision. Here are some risks of dietary carbohydrates to watch out for:
1. Lack of nutrition
Going on a carbohydrate diet without a doctor’s direction puts you at greater risk for nutritional and fiber deficiencies. Especially if during this diet, the intake of animal protein and fatty foods consumed is not controlled properly.
2. High cholesterol
You who undergo a carbohydrate diet, are at risk for suffering from high cholesterol. This risk can be experienced if while on a carbohydrate diet, you eat too many protein foods with high fat content.
High cholesterol levels caused by the wrong diet can not be underestimated, because it can increase the risk of heart disease.
3. Kidney disorders
If in this diet you eat too much protein, the risk of developing kidney problems can increase. Especially if you already have kidney problems.
The risk for suffering from osteoporosis also lurks the perpetrators of carbohydrate diets. This risk can increase if while on this diet, you eat too much protein. This is because calcium can be excreted in the urine if you consume too much protein.
Consider the benefits and risks of a carbohydrate diet before starting it. It is recommended to consult a doctor while on a carbohydrate diet, so that you can maximize the benefits, as well as minimize the risks.