5 Low Carbohydrate Diet Myths You No Longer Believe

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Low carbohydrate diet is the most popular way to lose weight. Most people undergo this diet by reducing the portion of rice or not eating rice at all, and replace it with a source of protein or healthy fats. Although many devotees, this diet is also a lot of myths. Believing with a myth that is not necessarily true can ruin your diet plan. So, let's find out what myths of carbohydrate diet you no longer need to follow.

The myth of carbohydrate diet is not necessarily true

1. You really should stop eating carbs

Many are often misguided about how to undergo a carbohydrate diet. As the name implies, a low carbohydrate diet means you only need to reduce the portion of carbohydrate foods. The portion of carbohydrates to be reduced can vary between one person and another. So, instead of stop eating karbo altogether.

The reason is, the body still needs to intake carbohydrates to be converted into energy so that every function is running normally and you can still move as usual.

2. Diet carbohydrates make you eat less vegetables and fruits

From the beginning it is about 300-400 grams of carbohydrate per day, you may reduce your carbohydrate intake to 150-200 grams during diet. However, eating less fruits and vegetables just because you want to lose weight quickly is the wrong diet.

Most vegetables and fruits do contain carbohydrates. But so you do not get hungry quickly and blood sugar rises, the type of carbohydrates to be reduced is empty calorie foods such as sweet foods and drinks and starchy foods (bread and fried foods).

Replace with complex carbohydrate sources rich in fiber and essential vitamins and minerals, such as wheat; potato; soun and vermicelli; cassava; fruits such as apples, pears, and bananas; low carbohydrate vegetables such as broccoli, cucumber, spinach, cauliflower; to beans such as green beans, peas, beans, and red beans.

3. Weight loss because the body loses water

This is true. The less carbohydrates you put into the body, the less likely it is to convert into fat because the body is producing only a handful of insulin hormones.

So to be able to provide energy for your activities, the body will burn glucose stored in the liver (liver) and muscle cells. Glucose stored in the liver and muscles contain water. So, your water weight will go down which looks like weight loss in general.

In addition, the study shows that carbohydrate diet can also reduce the amount of fat in the liver and abdominal fat, two types of fats are very dangerous for health. Other studies have shown that a regular 6-week low-carbohydrate diet can help lower the fat mass by 3.4 kg, and increase muscle mass by 1.1 grams.

4. Dietary carbohydrates are harmful to heart health

A low carbohydrate diet replaced by increased lami intake, such as the keto diet principle, is considered harmful to heart health. Excess fat intake has long been associated with increased cholesterol and blood pressure.

However, keto diet prioritizes the intake of healthy food sources of healthy fats that have been proven to nourish the heart. For example from avocado; vegetable oil (coconut oil and olive oil); nuts and seeds (almonds, walnuts, chia seeds); fatty fish (salmon, tuna, sardines, and mackerel); dairy products (yogurt, cheese, butter).

In fact, if done properly low-carbohydrate diet helps:

Lowering LDL cholesterol and blood triglycerides.
Increase good cholesterol HDL.
Lowering blood pressure.
Decreases insulin resistance

5. Diet carbohydrates should reduce the portion of the meal

In fact, the carbohydrate diet does not need to reduce calories by reducing the portion of the meal. What should be reduced is the dose of carbohydrates per day. You can eat with the same frequency and portion as before the diet, provided the diets are diverse and low in carbohydrates.

Launched in the page Healthline, carbohydrate diet without having to reduce the portion of the meal can help lose weight up to two times faster than people who adopt a low-fat diet while limiting the portion of the meal.

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