Reduce Carbohydrates Or Increase Protein, Which Is Better

A low carbohydrate diet is one of the most popular diet types undertaken to reduce and maintain weight, while preventing obesity. The key to the success of this diet is to replace the intake of carbohydrates by multiplying eating high protein foods derived from meat, fish, eggs, and nuts.

Many believe that carbohydrates are the main cause of weight gain. This is not always the case. Carbohydrates include macro nutrients that are needed by the body in large quantities to generate energy.

But indeed, carbohydrates are a food source that tends to be easy to consume in large and excessive portions. Moreover, simple carbohydrates that can make you hungry fast.

Meanwhile, high protein foods can cause longer satiety because it is broken down longer in the digestive system, unlike carbohydrates. Protein can also keep your blood sugar levels stable so as to avoid excessive hunger.

This has been proven in various studies. One of them, a study published in the Journal of The Academy of Nutrition and Dietetics. In the journal said that the protein has the ability to activate the hormone that regulates satiety in the body. So, when the protein is consumed in large quantities, hence the hungrier buffer produced is also a lot.

The downside is that the body takes longer and has to work harder to process the protein into energy than when it comes to carbohydrates.

Both protein and carbohydrates, both of which are nutrients needed by the body. But that needs to be understood and remembered well, all the food you eat, whether it contains carbohydrates, protein, or fat, all will make weight gain if consumed in excess.

Proteins derived from meat or animal sources contain high saturated fats that can cause your body's cholesterol to increase.

In addition, this kind of diet can lead to the risk of osteoporosis later in life. In the journal American Journal of Clinical Nutrition mentioned, excessive consumption of high protein foods can reduce bone mass, so the bones easily fragile and ultimately trigger osteoporosis. Too much protein intake can also cause kidney disease.

To obtain and maintain the ideal body weight through a diet key only one: balanced nutrition intake. It's ok if you want to eat less carbohydrates. Provided, still meet the normal needs. Carbohydrates are needed as much as 40-60% of total calories per day. If you want to minimize it up to 40%, no problem.

In addition, you can also choose the type of carbohydrate that almost the same effect with protein, can give effect full longer.

Examples of carbohydrates that can make your stomach full longer, ie carbohydrates that contain fiber. So you can outsmart your hungry stomach by consuming complex carbohydrates full of fiber, such as brown rice, whole wheat bread, and whole grains.

Do not forget carbohydrates from fruits and vegetables that you can also rely on when dieting. Also increase protein intake from a healthier plant-based protein source to offset your meat intake.