The main guidelines for low-carbohydrate diets

Carbohydrates are a type of nutrient can be obtained from various types of food and beverages in the form of flour and sugar. Therefore, excess carbohydrate is very possible, especially in Indonesian people who mostly consume rice as staple food. A low carbohydrate diet is a diet that limits carbohydrate intake, or adjusts to your daily needs and activities. It is useful to maintain weight and prevent obesity.

Low carbohydrate diet itself does not have a specific definition, simply reduce the intake of carbohydrates than usual. In general, healthy adults are recommended to consume carbohydrates about 300-400 grams per day. When on a diet, carbohydrate intake can be reduced by half or about 150-200 grams.

Carbohydrate reduction should be adjusted to the activity pattern, and be done slowly in a matter of weeks or months. Avoid lowering your carbo intake too much if you are actively on the move with a high enough intensity. Too little carbohydrates will decrease your metabolism and can eliminate muscle mass. Decrease in carbohydrate intake should also be balanced with adequate protein and fiber intake.

What should I eat if I want to go on a low-carb diet?

Most of the reduced amount of carbohydrates should be replaced by consuming various proteins derived from meat, fish, eggs, and nuts. To maintain a sense of satiety, consume vegetables and fruits as well as a healthy source of fat from dairy products, coconut oil, and butter.

Low carbohydrate diets generally do not lower excess calories, just avoid the intake of too many simple carbohydrates. In running this diet, avoid a variety of sweet drinks, foods containing gluten, trans fat, artificial sweeteners, high fructose corn syrup, low fat food and processed food flour. Choose a variety of raw or cooked foods first compared to packaged foods.
Is it okay to eat rice?

Rice can still be consumed because it does not contain gluten, so only reduced the amount of intake. In addition to rice, some foods that have a healthy carbohydrate content such as potatoes, yams, oatmeal, and various nuts can also be consumed to keep providing the required energy.
Various dietary methods with low carbohydrate intake

Various dietary methods also apply less carbohydrate intake and replace it with other food ingredients, including:

    Paleo diet - the type of diet that is closest to the basic low-carbohydrate diet, because it avoids a variety of sugars and processed flour. Paleo diet also avoids carbohydrates from dairy products and wheat. Thus, the type of food consumed only meat, fish eggs and seafood, vegetables and fruits, and tubers.
    Mediterranean diet - is a type of diet based on civilization in the Mediterranean in the 20th century. Same with the basic low-fat diet, it's just the Mediterranean diet also apply the selection of food types. The Mediterranean diet prioritizes the intake of vegetables and fruits as well as the protein source of fish and eggs. Also limit the intake of meat and dairy products more rarely. The Mediterranean diet also avoids the intake of refined sugars and refined carbohydrates.
    Low-fat carbohydrate diet - a type of diet that tends to be balanced because it continues to eat a variety of nutrients. Carbohydrate intake levels can be tolerated up to 100 grams per day and are accompanied by fish, meat, eggs, vegetables and fruit. It's just the consumption of fat only from meat and dairy products, and avoid fat from fried foods.
    Ketogenic diet - a type of diet that aims to make the body experience ketosis conditions in which the body does not use carbohydrates from food to produce energy. This diet is more emphasis on the amount of protein and fat are high, and the amount of carbohydrates are very minimal, ie less than 50 grams per day.
    Atkin Diet - a type of diet by reducing carbohydrate levels to only about 20 grams per day. Instead, there is no definite limit to eating protein and fat. The Atkin Diet has several phases in lowering carbohydrate intake and is slowly replaced with nuts, vegetables, and fruits until the body gets used to a healthier source of carbohydrates. Atkin diet can also be done by a vegetarian with the consumption of gluten, soybeans, nuts, and oil from plants.
    The zero carb diet - done by not consuming carbohydrates at all. This type of diet is also only eating foods derived from animals. It is not known exactly the effects of this diet, but consumption of low plant foods can lead to vitamin C and fiber deficiency.

That should be noted when you undergo a low-carb diet

The main goal of a low-carb diet is to regulate weight, but there are some things that may inhibit the effects of low-carbohydrate diets. Therefore, it will be very important to pay attention to things that actually trigger obesity, such as stress and sleep disorders. Routine physical activity is also needed to regulate metabolism and prevent muscle mass loss during diet.

Consistent eating behavior also affects the effects of this diet. Pay attention to snacking behavior when feeling hungry, because eating too often can prevent your body from adapting to a low carbohydrate diet. Too little carbohydrate intake without adaptation can cause yo-yo effect resulting in higher body weight gain.