How much should you reduce carbohydrate food during the diet?

How to adjust the portion of carbohydrate foods for weight loss?

Low-carb diets don't really have any specific rules. Enough to reduce carbohydrate intake than usual. In general, healthy adults are encouraged to consume about 300-400 grams of carbohydrates per day.

When on a diet, carbohydrate food intake can be reduced by half to around 150-200 grams. Keep in mind, each person's carbohydrate needs may differ, depending on age, gender, height and weight, activity level, as well as daily calorie needs.

For example this: You need energy as much as 2000 calories per day. Normally, you need about 900 calories from carbohydrate food sources each day. When dieting, you will only need 225 grams of carbohydrates a day. One gram of carbohydrates contains 4 calories. (To make it easier for you to calculate your daily energy needs, check the Hellosehat calorie needs calculator.)

If you want to reduce it even more, reported on the Medical News Today page, you must still meet at least 40% of the total body carbohydrate needs. Then, most of the reduced carbohydrate amounts should be replaced with protein intake from meat, fish, eggs, and nuts. To make fullness last longer, also eat lots of fiber from vegetables and fruit as well as healthy sources of fat from processed milk, coconut oil, and butter.

Calculates the number of calories from each carbohydrate source

By now, you already know that the intake of carbohydrate foods during the diet is generally only about 200 grams of the initial requirement. However, how do you translate these carbohydrate numbers into edible forms of food? Have you ever imagined how much 225 grams of carbohydrates, and from what food?

Well, below are some of the most commonly consumed sources of carbohydrates in Indonesia. Each of the carbohydrate food sources listed below contains 175 calories and 40 grams of carbohydrates:

100 grams of rice
Vermicelli 50 grams
400 grams of rice porridge
Wet noodles 200 grams
120 grams of cassava or 1 piece
Ub 135 grams or 1 medium fruit
210 grams of potatoes or 2 medium pieces
50 grams of macaroni
70 grams of white bread (3 pieces)

One hundred grams of rice contains the same number of calories and carbohydrates as 135 grams of sweet potato, and so on.

In addition, you can also get carbohydrates from fruit. Each of the fruit food sources listed below contains 50 calories and 12 grams of carbohydrates. Among others:

Papaya 110 grams or 1 large slice
Salak 65 grams or 2 medium fruit
Star fruit 14 grams or 1 large fruit
Apples 85 grams or 1 apple
50 grams of banana or 1 banana
Melon 190 grams or 1 large slice

If in a day you need 225 grams of carbohydrates you only need to split it at each time you eat. It doesn't have to be exactly 225 grams of carbohydrates, but don't go too far from the calculations above.

Example:

Breakfast: chicken porridge, 400 grams of porridge contains 40 grams of carbohydrates
Morning distraction: 1 large slice of papaya, containing 12 grams of carbohydrates and 1 apple containing 12 grams of carbohydrates.
Lunch: eat rice, 200 grams, contains 80 grams of carbohydrates
Afternoon break: eat 2 salak fruit, contain 12 grams of carbohydrates, and eat 1 large banana containing 12 grams of carbohydrates
Dinner: eat 3 potatoes containing 60 grams of carbohydrates.

From the example above, you can easily meet the amount of carbohydrates you need. If you buy packaged foods such as cereals, you can see directly the amount of carbohydrates contained in the nutritional value information label.

Apart from losing weight, a low-carbohydrate diet also helps lower blood sugar, blood pressure, and triglyceride cholesterol according to research published in the journal Current Diabetes Report in 2013.