5 Myths about low carb diets you need to know

Low carb diets are the most popular way to lose weight. Most people go on this diet by reducing the portion of rice or not eating rice at all, and replacing it with sources of protein or healthy fats. Although there are many devotees, this diet method also has many myths. Believing in myths that are not necessarily true can ruin your diet plan. So, let's find out what carbohydrate diet myths you no longer need to follow.

The myth of the carbohydrate diet is not necessarily true

1. You really need to stop eating carbs

Many are often confused about how to go on a carbohydrate diet. As the name implies, a low-carb diet means you only need to reduce the portion of carbohydrate foods. The portion of carbohydrates that must be reduced can also differ from one person to another. So, instead of stopping eating carbs altogether.

The reason is, the body still needs carbohydrate intake to be converted into energy so that each function runs normally and you can continue your activities as usual.

2. Carbohydrate diets make you eat less vegetables and fruit

From the initial 300-400 grams of carbohydrates per day, you can reduce your intake of carbohydrate foods to 150-200 grams during the diet. However, reducing eating fruits and vegetables just because you want to lose weight quickly is an incorrect dietary assumption.

Most vegetables and fruits do contain carbohydrates. However, so that you don't get hungry quickly and your blood sugar rises, the types of carbohydrates that must be reduced are empty calorie foods such as sweet foods and drinks and starchy foods (bread and fried foods).

Replace with a source of complex carbohydrates that are rich in fiber and essential vitamins and minerals, such as wheat; potato; vermicelli and vermicelli; cassava; fruits such as apples, pears, and bananas; low-carbohydrate vegetables such as broccoli, cucumber, spinach, cauliflower; to legumes such as green beans, peas, green beans, and kidney beans.

3. Weight loss because the body loses water

This is true. The less carbohydrates you put into the body, the less chance it is to be converted into fat because the body only produces a small amount of the hormone insulin.

So to be able to provide energy for your activities, the body will burn glucose stored in the liver (liver) and muscle cells. The glucose stored in the liver and muscles contains water. Thus, your water weight will drop which looks like normal weight loss.

In addition, reported by Healthline, studies show that a carbohydrate diet can also reduce the amount of fat in the liver and belly fat, two types of fat that are very harmful to health. Another study showed that a regular 6-week low-carb diet can help you lose 3 pounds of fat mass, and increase your muscle mass by 1.1 grams.

4. Carbohydrate diet is dangerous for heart health

Low-carbohydrate diets that are replaced by increasing intake of sugar, such as the principle of the keto diet, are considered dangerous for heart health. Excess fat intake has long been associated with increased cholesterol and blood pressure.

Even so, the keto diet prioritizes the intake of healthy sources of fat that have been proven to be healthy for 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 right a low-carb diet can actually help:

• Lowering LDL cholesterol and blood triglycerides.
• Increase the good HDL cholesterol.
• Lower blood pressure.
• Lowering insulin resistance

5. The carbohydrate diet should reduce the portion of the meal

In fact, a carbohydrate diet does not need to reduce calories by reducing food portions. What must be reduced is the amount of carbohydrates per day. You can eat with the same frequency and portion as before the diet, as long as the diet is diverse and low in carbohydrates.

Reported on the Healthline page, a carbohydrate diet without having to reduce food portions can help you lose weight up to two times faster than people who adhere to a low-fat diet while limiting food portions.

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