Is it good to stick to low-carb diet?
Carbohydrates used to be a macronutrient for a well-balanced diet and healthy body, but lately, it seems to be something to avoid or to blame, just because of the claim that carbohydrates cause weight gain. Is that really the case? Should you stick to low-carb diet in order to lose weight?
What do carbohydrates mean to you?
According to the research, carbohydrates should account for 45-65% in your daily energy needs. They are the vital energy source of your body, including the brain, central nervous system, and kidneys. During exercise, they are broken down into glucose and then move from the blood into the cells under the control of a hormone called insulin.
Carbohydrates may be most notorious for their processed or refined ones, which including white bread, candy, sugary cereals, and the like, just because they don’t contain any vitamins, minerals, and antioxidants. However, not all carbs are bad. Foods like dairy, legumes, and whole grains may be high in carbs, but they are also rich in fiber, B vitamins, and other nutrients.
What is a low-carb diet?
A low-carb diet means eating more on low-carbohydrate food like beef, bacon, fish, non-starchy vegetables, and fats, while less on most fruit, cereals, starchy vegetables, and some dairy products. It is popular among people who are trying to lose weight, but the fact is, weight gain may come from any food source, including low-carb food and those high in fat or protein.
How low-carb diet affects your body
A low-carb diet can be useful in the first few weeks as they restrict energy intake, for the long run, however, it may damage your health. Because you eat fewer carbohydrates, your body begins to use other sources of fuel such as fat. During this process, ketones will be produced, which can make your body acidic and lead to metabolic changes, a rather dangerous symptom for diabetes.
On the other hand, a low-carb diet means you will cut out large groups of vegetables, fruits, and grains. That is to say, you may not get enough vital nutrients, and have a higher risk of constipation because of low fiber intake.
Balance your diet with multiple nutrients
If you want a healthy diet or you’re going to lose weight, don’t skip on carbs. You need them to fuel your body and metabolize fat. Avoid junk foods such as cakes, sweets, and soft drinks, instead, choose unrefined or unprocessed ones like whole grains and fruit. Here is the recommended healthy diet:
- 1. Whole grains
- 2. Fruit and vegetables
- 3. Lean meat, fish, eggs, soy, and nuts
- 4. Low-fat dairy products like milk and cheese