How to Eat a Healthy Diet: Choose a Low Carbohydrate or High Carbo Diet?
What would you choose as a healthy diet? Let’s find out which one is the best and how to plan it according to your goals.
For some people, there may still be those who have a ‘taboo’ view of carbohydrates.
Yes, some of these people assume that carbohydrates are one of the causes of a person being overweight.
Do you also have the same opinion?
If so, then you should immediately modify your opinion because it is not the only carbohydrate that is the biggest cause of someone experiencing obesity.
In fact, carbohydrates are one of the macronutrients that you must fulfill besides protein and fat.
Because as a source of energy, it is also necessary to meet carbohydrate needs in order to remain able to move optimally.
Especially if you are going to or after exercise ( fitness ), your body definitely needs the energy to get maximum performance.
During weight training, your body needs a supply of glycogen as energy. For this reason, carbohydrate consumption is still very important for your fitness program
How to Diet Healthy – Carbohydrates Not the Single Cause of Obesity
Lots of stigma about various nutrients, including carbohydrates.
Regardless of which is the best between a low-carbohydrate diet or a high-carbohydrate diet, one of the negative stigmas of carbohydrates is that these nutrients are often regarded as ‘masterminds’ of obesity.
The reason is that carbohydrates cause insulin release which can ultimately increase the fat storage potential.
In fact, there are so many benefits that you can get by consuming carbohydrates. Among them;
1. Contains Lots of Nutrition
When limiting calories from carbohydrates, you should still pay attention to how much you reduce it.
The reason is, if you reduce carbohydrates drastically then you will lose a number of other important nutrients.
Food sources of carbohydrates also contain many other nutrients which are good for your fitness program and overall body health.
2. Helps Reduce Muscle Shrinkage
Not only protein is important in muscle development, but carbohydrates also play a significant role.
As mentioned earlier, carbohydrate consumption before exercise can help provide your energy during exercise.
If carbohydrate levels in your body are very low and glycogen is depleted, your body’s metabolism changes to fats and amino acids.
Both of your protein and muscles will be used as fuel when you do heavy activities such as HIIT training, circuit training, and heavy lifting.
If you reduce carbohydrate intake to the extreme, the potential for protein degradation will increase. Of course, this is not so good for your muscle mass growth.
Though the simplest concept in building muscle or losing weight, fat burning will be high if your body’s muscle mass is also increasing.
If enough fuel (glycogen) will be able to help maximize your exercise performance which means you can burn more calories.
And obviously, the more calories you can burn and the easier it is to shed excess fat in the body.
3. Helps Control Hormones
Carbohydrates can help increase levels of the hormone leptin (an appetite suppressant hormone) that is far greater than fat.
The production of leptin, or signal satiety, will decrease if you limit your calorie intake too long.
This is where the role of carbohydrates. With the help of carbohydrates, it will help maintain your leptin hormone levels so that you can keep your diet smooth.
Foods that contain high fat affect the storage of fat in the body higher than foods high in carbohydrates.
This is because foods from carbohydrates are easier to digest than fats.
Carbohydrates can also suppress the production of the hormone cortisol.
If this hormone increases dramatically it can cause loss of muscle mass, increase fat accumulation in the stomach, decrease metabolism, decrease testosterone and estrogen production, and increase stress.
How To Eat A Healthy Diet – Recommended High-Carbohydrate Diet If …?
Diet only as a tool. And to provide maximum results, it will be very appropriate if you choose a diet that suits your goals.
Carbohydrates and protein are needed as a source of energy before and after exercise. Of course, this is very good for your muscle protein synthesis which can stimulate muscle growth.
Also, a high-carbohydrate diet is also very good for increasing muscle mass during resistance training.
And if you want to be seen as having a lean and muscular body, then you need protein and also carbohydrates.
Especially if you do high-intensity exercise, a high-carbohydrate diet is very necessary.
The reason is, the energy expended during training 90-180 seconds, 65 percent comes from the oxidation of carbohydrates to become energy.
So as to achieve maximum energy, you really need a high-carbohydrate diet.
Meanwhile, if you want to lose weight ( fat loss ), there are two aspects that really need to be considered. Namely calorie balance and discipline.
This means that if you are trying to reduce fat in the body then you are required to control your daily calorie intake and discipline in your program.
How To Eat A Healthy Diet – A Low Carbohydrate Diet Recommended If …?
One of the main benefits of a low-carb diet is to reduce the majority of solid and savory foods.
The point is that when you adopt a low-protein diet, by default you will be setting your body to eat foods that are high in protein such as vegetables, nuts, seeds, and fruit.
This way can usually also be called a calorie restriction directly.
Of course, the main goal of reducing calories is to cut excess body fat and want to lose weight.
Despite the lack of calories, this (low-carb diet) will not torture you.
For example, a low-carbohydrate diet is carried out by someone who exercises 6-8 hours a week and the target is to lose weight by dieting (low in carbohydrates) for 8-16 weeks.
The result, of course, low-carb diets with these activities will not ‘kill’ you for lack of energy.
It’s just that your workout performance might be a little down or your muscles will look a little shrunk.
To overcome this, you can provide additional nutritional intake such as through supplementation to maintain muscle mass quite well.
Also Read: Here’s the Benefits of a High-Protein and Low-Carbohydrate Diet
The conclusion is…
So this article does not mean to know you must choose a low-carb or high-carbohydrate diet.
The purpose of the explanation above is to help you to find the right ‘way’ or ‘tool’ for your program. Is that a low or high carbohydrate diet.
If you want to maximize muscle growth or your athletic performance, then you will get the best performance by getting a high carbohydrate intake.
But if you want to lose weight, then a low-carb diet is recommended but still do it effectively. Like eating lots of foods high in protein, vegetables, and fruits.
If you want to get a healthy diet straight from the experts, you can visit www.P guidelinesDiet.com and discover various secrets about diet.