How many carbs should be limited so that the Weight down?

How many carbs should be limited so that the Weight down?


Limit your carbohydrate foods is one of the quick ways to lose weight are the most popular. This is because a diet low in carbohydrates can increase the body's metabolism work to break down deposits of body fat. Eating foods low in carbohydrates can also decrease appetite thus making you eat fewer calories.

Thus if you want to join the diet karbo, how do I set up a daily food intake of carbohydrates? How much should be eaten or reduced? Check out his review here.

How to set food portion of carbs to lose weight?

Low-carb diet actually has no specific rules. Simply by reducing the intake of carbohydrates than usual. In General, the recommended healthy adults consuming carbohydrates around 300-400 grams per day.

While undergoing diet, food intake of carbohydrates can be reduced by half to around 150-200 grams. The CARB needs to remember, everyone may be different, depending on the age, gender, height and weight, level of activity, as well as his daily calorie needs.

For example, here's the thing: you need the energy as much as 2000 calories per day. Normally, you need about 900 calories intake from dietary sources of carbohydrates per day. When on a diet, you will only need 225 grams of carbohydrates a day. One gram of carbohydrates contain 4 calories. (To make it easy for You to calculate the daily energy needs, check the calorie needs calculator at Hellosehat.)

If you want more lowered again, offered in the page Medical News Today, you at least should still meet 40% of the total carbohydrate needs of the body. Then, the majority of the total number of carbohydrates minus should be replaced with the intake of protein derived from meat, fish, eggs, and nuts. To create a sense of fullness last longer, multiply also eating fiber from vegetables and fruit as well as a source of healthy fats from processed milk, coconut oil, and butter.

Calculate the number of calories from any source of carbohydrates

Now, you already know that carb diet during food intake is generally only about 200 grams from the initial requirements. However, how to translate the number of figures that become a form of carbohydrate foods that can be eaten? Have you ever imagined 225 grams of carbs it as much as anything, and from what food?

Well, below are some of the most frequent sources of carbohydrates consumed in Indonesia. Every source of carbohydrates the food ingredients listed below contains 175 calories and 40 grams of carbohydrates:

  • 100 grams of rice
  • 50 grams of vermicelli
  • 400 grams of rice porridge
  • 200 grams of wet noodles
  • Cassava 120 grams or 1 piece
  • UB 135 grams or 1 medium fruit
  • 210 grams of potatoes or 2 medium
  • 50 g macaroni
  • White bread 70 grams (3 pieces)
  • One hundred grams of rice contain vast amounts of calories and carbs are the equivalent of a sweet 135 grams, and so on. 

In addition, you can also retain the carbohydrates from fruits. Every source of food the fruit listed below contains 50 calories and 12 grams of carbohydrates. Among other things:

  • Papaya 110 grams or 1 large chunk
  • Salak 65 grams or 2 medium
  • Star fruit is 14 grams or 1 large fruit
  • Apple 85 grams or 1 apples
  • Banana 50 grams or 1 piece bananas
  • Melon 190 grams or 1 large chunk
If the day you need 225 grams of carbs you just need to share it in every time You eat. Doesn't have to be exactly the same 225 grams of carbohydrates, but the benchmark You don't get too far away from the calculations above.

For example:

  • Breakfast: porridge with chicken, 400 grams of carbohydrate contains 40 grams of slurry
  • Morning distraction: fruit papaya 1 large chunk, containing 12 grams of carbohydrates and 1 Apple fruit contains 12 grams of carbohydrates.
  • Lunch: rice, 200 grams, contains 80 grams of carbs
  • Afternoon interlude: eating fruit, containing 2 salak 12 grams of carbs, and eating bananas 1 large fruit contains 12 grams of carbohydrates
  • Dinner: eat 3 pieces of potato contain 60 grams carbs.
  • From the example above, you can fulfill the number of carbohydrates you need with ease. If you buy food packaging e.g. cereals, you can see directly the amount of carbohydrate is contained in an information label nutritional value.

In addition to weight loss, low-carb diet also helped lower blood sugar, blood pressure, cholesterol and triglycerides, according to research published in the journal Current Diabetes Report year 2013.

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