This is an automatically translated article. Show Reduced carb diets are a weight loss trend. To get in shape and still be healthy, people planning to lose weight should learn about how many carbs are right for them. 1. What is a low-carb diet? Low-carb diet is also called a low-carbohydrate diet, that is, limiting the consumption of starches, sugars and fiber. Carb-containing foods are rich in calories, while to lose weight, it is necessary
to limit the intake of calories into the body. Instead, people who want to lose weight are advised to eat foods rich in protein and fat instead of consuming carbs every day to limit calories. 2. How does a low-carb diet help in weight loss? Daily carbs provide the body with 45 - 65% of total calories for all age groups and genders. According to the U.S. Food and Drug Administration (FDA), the Daily Value (DV) of carbs per day is 300 grams when eating a 2,000-calorie diet. Chế độ ăn ít carbs giúp người bệnh hạ đường huyết một cách đáng kể This diet also helps significantly lower blood insulin levels, a hormone that carries glucose from carbs into the body's cells. One of the functions of insulin is to store fat. Therefore, lowering insulin reduces fat stores. Insulin also helps the kidneys retain sodium. This is why a high-carb diet can cause excessive water retention. When you cut carbs, insulin drops and the kidneys begin to flush out excess water. Some nutritionists claim that you can lose up to
5 - 10 pounds (2.3 - 4.5 kg) from water loss in the first few days. To improve your health in a positive way, you need to eliminate bad carbs from your diet like refined wheat and added sugars. However, for successful weight loss, you also need to limit other sources of carbs. Here are some references from nutritionists about the right amount of carbs to consume while losing weight. Tất cả các loại rau là nguồn cung cấp carbs hợp lý A few pieces of fruit a day Moderate amounts of healthy carbs, like potatoes, sweet potatoes, and healthier grains, like rice and oats 3.2 Eat 50-100 grams of carbs per day This range applies to people who want to lose weight while still wanting to eat some preferred source of carbs or help maintain weight if the body is sensitive to carbs. Một số loại quả mọng được sử dụng trong chế độ ăn low-carbs 4. Which carbs are good and which are bad for health? For healthy weight loss, you need to focus on using foods that contain good carbs and limit the amount of bad carbs. Đường trắng là một trong các Carbs xấu khiến đường máu tăng cao In order to improve the quality of examination and treatment services, Vinmec International General Hospital has put a system of modern facilities and standard equipment into operation for medical examination and treatment processes. Especially at Vinmec, there is always a team of doctors and nurses ready to listen, advise and treat diseases as well as advise on nutrition and good food for children, adults and the elderly. If you have a need for consultation and examination at the Hospitals of the
National Health System, please book an appointment on the website for service. Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and receive 15% off for consultation fee at the first appointment (applied from 17th October to 31th December, 2022). MyVinmec app is also available and convenient for your bookings management and Telehealth service with Vinmec doctors all in one.
Carbohydrate là gì và ảnh hưởng đến sức khỏe của bạn như thế nào? XEM THÊM:
How many carbs should I eat a day to lose weight?For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.
Is 100 carbs a day low carb?While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.
Is 200 carbs a day too much?For most active adults, who typically weigh between 100-200 lbs, a good amount of daily carbs is: 100-200 grams per day. A big difference between carbs and protein is that carb intake is, to a large extent, based on energy expenditure (i.e., how much you work out).
Is 30 carbs a day enough?Never limit your diet to 30 grams of carbohydrates per day without medical supervision or recommendation.
|