A Low-Carb Diet method that keeps in mind “sugar restriction (low-carbohydrate)”, which is becoming a standard diet. While it is said to be highly effective in weight loss. You may hear rumours that it cannot be continued for a long time, is bad for your health, is dangerous, and is easy to rebound.
Many people are interested in carbs but are worried because they don’t know how to do it or if they can put up with rice and noodles. This time, for beginners, the trainer will explain the mechanism of losing weight by reducing sugar. What you can and should not eat, the difference between locomotive and low-carbohydrate, and the danger to health.
What is carbohydrate restriction?
Carbohydrate restriction is a diet that cuts the sugar in the diet as much as possible. This sugar is a part of “carbohydrate”, one of the three major nutrients “protein, carbohydrate, and lipid”. Which is an indispensable energy source for human life support and physical activity.
Carbohydrates are divided into “sugar” that can be digested and absorbed and “dietary fibre” that cannot be digested and absorbed. Carbohydrate restriction is a diet that is also used as a treatment for diabetes. But because of its high weight loss effect, it has also come to be used for dieting.
The difference between carbohydrates and sugars?
What are carbohydrates and how are they different from sugars? The registered dietitian explains as follows.
They are abundant in staple foods such as rice, noodles and potatoes, and in sweets such as sugar. Many are easily digested and absorbed and are prioritized over fats and proteins. It is used as an energy source for the body and brain. It also has the ability to retain a lot of water. So it is also involved in controlling the water content of the body and stool. Be careful as fat is synthesized in the noodles and accumulated as subcutaneous fat and visceral fat. ”
Why do you lose weight when you limit your carbs?
Why do you lose weight when you cut carbs? I will explain the mechanism.
Prevents blood sugar spikes and suppresses insulin secretion
Compared to proteins and lipids, sugars characterized by a rapid increase in blood sugar level when ingested. When the blood sugar level rises suddenly, a large amount of “insulin”, which one of the hormones, secreted to suppress it.
Insulin has the function of promoting the uptake of sugars present in the blood into fat cells. The secretion of a large amount of insulin draws excess sugar in the blood into fat, leading to the accumulation of body fat. By limiting sugar, you can suppress the rapid rise in blood sugar level and suppress insulin secretion.
Increased use of triglycerides as an energy source
When the intake of sugar, which is the energy to move the body, decreases. The body makes up for the lack of energy by breaking down the accumulated neutral fat and body fat to create an energy source.
When breaking down triglycerides, the liver produces an energy source called “ketone bodies. This ketone body replaces sugar and becomes an energy source that moves the body. In other words, body fat will decrease due to the work of the body’s inherent mechanism,
- Benefits of carbohydrate restriction
- Easy to suppress muscle loss
When you limit your diet and lose weight, the most important thing to watch out for is the breakdown and loss of muscle caused by a decrease in energy intake. Extreme dietary restrictions can result in significant weight loss, but many often lose muscle rather than fat.
With a carbohydrate-restricted diet, you can reduce the loss of muscle mass by consuming a large amount of protein, which is the source of muscle, while ensuring a good calorie intake.
Since you do not limit your calorie intake during a carbohydrate-restricted diet, you can eat well. Since proteins and lipids take a long time to digest and are hungry, you will be able to proceed with your diet with almost no feeling of hunger that is typical of dieting.
Disadvantages of carbohydrate restriction
During sugar restriction, sudden weight loss increases motivation, and many people reduce not only sugar but also the total amount of food. However, not getting the energy you need each day is more likely to harm your health.
Low sugar mass can lead to poor physical condition and constipation.
By almost eliminating the sugar that was in the body without any shortage, the body may feel a change in the environment and affect the physical condition. You may experience symptoms such as headache, nausea, dizziness, anxiety, malaise, lethargy, and drowsiness, especially when you are just starting a low-carb diet.
In addition, limiting carbohydrates can lead to constipation due to lack of fibre. Actively ingest low-sugar vegetables and seaweed to replenish dietary fiber. As you become accustomed to carbohydrate restriction, your physical condition will stabilize. If you are not feeling well in the early stages, it is a good idea to loosen the restrictions and gradually reduce the sugar mass.
The relationship between carbohydrate intake and diabetes risk not yet known
Conflicting results have been reported around the world regarding the efficacy and safety of “low-carb diets.” Many studies have stated that “low-carb diets are effective,”
Studies have also shown that a “low-carb diet” is by no means more advantageous than a “low-fat diet” that controls fat and calorie intake.