6 Low carb diet rules to stay safe

What is a low carb diet?

A low-carb diet is a diet that limits the amount of carbohydrates and increases the consumption of protein and fat.

There are various types of diets with a low carbohydrate principle, for example the ketogenic diet, eco-atkins, Hollywood diet, zone diet, Dukan diet, paleo diet diet and so on. Each of these diets has certain rules on the same principle: low carbohydrate intake.

How can you safely go on a low carb diet?

1. Drink more water!

When you go on a low carbohydrate diet, your body will experience changes in metabolism.

In people who do a low-carb diet and replace it with high fat consumption, the body will experience ketosis. Ketosis is a condition in which the human body produces ketones to be used as fuel, because there is no more fuel from carbohydrates.

These ketones will then be excreted by the body through urine. The higher the ketone content in the body, the more that must be excreted in the urine. The risk of dehydration is higher. For that, drink more to avoid the possibility of dehydration.

2. Don't forget about fiber

Fiber is indeed a carbohydrate group, but fiber cannot be absorbed by the body, does not produce energy, and does not affect blood sugar levels. Fiber actually protects the body from constipation, a side effect that often occurs when a person changes their diet.

Examples of fiber sources are vegetables. Vegetables are low in carbohydrates but contain lots of fiber, which the body really needs. The fiber and water content in vegetables provide content to the stomach so that it is full faster. The hypothalamus (the area in the brain that receives signals to stop eating) gets the message "full" in response to the full state of food in the stomach.

If we eat a lot of vegetables, the brain will immediately receive the message. You will feel full and less likely to eat a lot. Remember to keep your fiber needs met, at least 25 grams for adult women, and 38 grams for adult men.

3. Don't overeat

When someone is on a low carbohydrate diet, it does not mean that they can consume as much protein and fat as possible. Eating excessive meat and cheese not only poses a risk to health, but can also increase body weight, because these foods are high in calories. Eat when you are hungry and stop before you are full.

4. Give the body a period of adaptation when just starting a diet

When you decide to go on a low-carb diet, your body needs to go through a period of adaptation. So, reduce the amount of carbohydrates gradually, do not immediately cut your carbohydrate intake massively.

Body weakness, lack of energy, and constipation are the initial changes that you will experience. In the first week of the diet, pay attention to how your body feels. If symptoms get worse, consult a doctor or a licensed nutritionist as this diet may not be suitable for you. Don't confuse your metabolism with others.

5. Exercise regularly

When you decide to change your diet, there are many temptations that occur, one of which is being lazy to do sports. In fact, exercise can help the body control weight and burn calories.

Exercise also helps the cardiovascular system work more efficiently. When the health of your heart and lungs gets better, you will have a lot of energy to go about your daily activities. Apart from that, exercise can also improve our mood and sleep time.

6. Always consume fruits and vegetables

Vegetables and fruit are a source of vitamins and minerals for the body. Vitamins and minerals are necessary for all metabolic processes in the body. Whatever food sources we eat, we need vitamins and minerals to help the absorption process in the body.

Vegetables and fruit also help prevent metabolic diseases such as cancer, diabetes mellitus, cardiovascular disease, lower blood pressure, and others.