Which is more effective, carbohydrate restriction or fat restriction?　Advantages, disadvantages and points of practice

Table of Contents What is carbohydrate restriction? "What is lipid restriction? Foods suitable for carbohydrate and fat restriction Points to consider when practicing carbohydrate and fat restriction   summary

 

 

Both carbohydrate and lipid restriction are used by many people as a way to lose weight. Some people may wonder whether carbohydrate restriction or fat restriction is more effective when it comes to losing weight or managing health.

This article will discuss carbohydrate restriction and lipid restriction, including the advantages and disadvantages of each, as well as suitable foods. In addition, we will introduce specific points for practicing carbohydrate and fat restriction.

 

【Related Article】 ★Thorough explanation of how to do *glycoconjugate! What are the advantages, disadvantages and who is recommended? ★What are low sugar foods?　Basic rules and recommended foods and products during carbohydrate restriction!

 

What is carbohydrate?
Carbohydrates are carbohydrates minus dietary fiber. Carbohydrates, along with protein and fat, are considered the three macronutrients. The three macronutrients are nutrients that are essential to the human body and are the raw materials for energy; they are also called energy-producing nutrients.

Carbohydrates are the body's energy source. Since the brain uses only carbohydrates as an energy source, carbohydrates are essential for humans. However, too much carbohydrate intake can have negative effects on health, such as fat accumulation. Carbohydrate restriction is a diet method that has been attracting attention in recent years because it is an efficient way to lose weight.

The advantages and disadvantages of carbohydrate restriction are explained below.

Advantages of Carbohydrate Restriction The advantages of carbohydrate restriction are as follows Less hunger pains Fat burning is accelerated. Foods containing carbohydrates are easy to identify.

Each is explained in detail.

Less Hunger
The advantage of carbohydrate restriction is that it is difficult to feel hungry during the practice. In general, diets reduce the amount of food you eat, which can make it difficult to continue because hunger can be hard to bear. In addition, it is easy to lose concentration and feel tired when you are hungry.

On the other hand, with carbohydrate restriction, you do not have to drastically reduce the amount of food you eat, so you do not feel hunger as much. Basically, carbohydrate restriction involves avoiding foods high in carbohydrates and replacing them with other foods high in protein and fat.

As long as carbohydrates are reduced and sugar intake is kept to a minimum, carbohydrate restriction allows people to eat vegetables as well as meat and fish. With carbohydrate restriction, you will be more satisfied with your diet than with other dieting methods, so it will be easier to continue without overdoing it.

Fat burning is easily promoted.
When practicing carbohydrate restriction, fat burning is easily promoted and weight can be lost efficiently. The reason why fat burning becomes easier is because the body enters a state of ketosis.

Ketosis is a state of increased ketone bodies in the body. When carbohydrate intake is insufficient, the body lacks an energy source and turns to fat instead. Ketones are the form in which fat is broken down and made available as an energy source.

In a state of ketosis caused by carbohydrate restriction, fat is consumed as energy and is less likely to be stored in the body. Because it may also lead to a reduction in visceral fat, carbohydrate restriction is a recommended diet for people who want to lose fat.

Foods containing carbohydrates are easy to identify.
Because foods containing carbohydrates are easy to identify, the advantage of carbohydrate restriction is that you do not have to worry so much about which foods you can eat. Basically, foods that contain a lot of carbohydrates are staple foods such as rice, bread, and noodles. Some vegetables and fruits are also high in carbohydrates. Sweet foods made with sugar also tend to contain a lot of carbohydrates.

The amount of sugar contained in foods is easy to determine and will make it easier to adjust your intake. It is easy to work with because it does not require calorie counting like other dieting methods. If a diet is easy to follow, it is easier to stick with it and therefore more successful.

Disadvantages of Sugar Restriction The disadvantages of carbohydrate restriction are as follows Constipation and headaches Easy to rebound

Each will be explained in detail.

Prone to constipation and headaches
As mentioned above, carbohydrates are carbohydrates minus dietary fiber. When carbohydrate intake is reduced for carbohydrate restriction, dietary fiber intake is also reduced as a result. Therefore, restricting carbohydrates may cause constipation or induce headaches.

When carbohydrate intake is low, the body secretes adrenaline to raise blood sugar levels. Adrenaline has the effect of constricting blood vessels, and when secretion stops, the opposite occurs: blood vessels dilate, which can cause headaches due to stimulation. Also, be aware that hypoglycemia can cause dizziness.

Prone to rebound
While carbohydrate restriction is an efficient way to lose weight, it has the disadvantage of making it easy to rebound when the carbohydrate restriction is stopped. Rebounding is a phenomenon in which a person who has successfully lost weight regains it or gains more weight than he/she had before the diet. To prevent rebounding, you need to keep a healthy diet in mind even after you stop restricting carbohydrates.

Also, be careful not to gain weight while restricting carbohydrates. Basically, with carbohydrate restriction, you are allowed to eat any food that contains non-sugar. However, overeating even non-sugar foods can cause weight gain.

 

 

What is lipid restriction?

 

 

Lipids are substances that are insoluble in water and soluble in organic solvents. If a substance is solid at room temperature, such as butter or beef tallow, it is described as fat. Liquid substances at room temperature, such as olive oil and salad oil, are referred to as oils.

Lipids are important nutrients that are used to produce cell membranes, hormones, and other substances necessary to sustain life, and are also a source of energy for the body. However, lipids are high in calories and excessive intake can cause weight gain. Therefore, lipid restriction is a method that many dieters adopt.

The advantages and disadvantages of lipid restriction are described below, respectively.

Benefits of Lipid Restriction The benefits of lipid restriction are as follows Reduces calorie intake Easy to practice if you like carbohydrates

Each will be explained in detail.

Reduce caloric intake.
Lipids are high in calories at 9 kcal per gram. Therefore, lipid restriction effectively reduces caloric intake.

The body converts unused energy into fat. If caloric intake is high, there will be a surplus of energy, which will be stored as fat. By reducing lipid intake, you can reduce calories without much conscious effort.

People who like carbohydrates can easily put it into practice.
For those who like carbohydrates, carbohydrate restriction is a diet that is difficult to sustain and is not suitable. Since carbohydrate restriction allows little or no rice, bread, noodles, etc., it can be hard for some food preferences. It is important to continue the diet on a daily basis.

On the other hand, fat restriction is easy to follow even for those who like carbohydrates. Since lipid restriction basically requires a reduction in fat and oil intake, eating staple foods such as rice and bread is not a problem. However, one should be careful with dishes that use a lot of oil, such as fried rice and prepared bread. Fried foods and stir-fried foods should be avoided during lipid restriction.

Disadvantages of Lipid Restriction The disadvantages of lipid restriction are as follows Hormonal balance may be disturbed. Cooking methods need to be carefully considered

Each will be explained in detail.

Hormonal balance can be disrupted.
Lipids, as mentioned above, are essential for life. Excessive restriction of lipid intake can lead to hormonal imbalance. Lipids are the material for hormones produced in the body. If there is a lack of lipids, hormones will not be produced properly.

Lipids also protect the skin's moisture. Lipid deficiency can cause dry skin and hair.

Stress is another cause of various health problems, including hormonal imbalance. People who like oily foods such as tempura, fried foods, ramen noodles, etc. may easily become stressed by lipid restriction.

Care must also be taken with cooking methods.
Unlike carbohydrate restriction, fat restriction requires careful attention not only to ingredients but also to cooking methods. Cooking methods such as frying and deep-frying are not suitable for fat restriction because they use a lot of oil.

Cooking methods such as boiling, steaming, and grilling are recommended to reduce fat intake. Cooking methods that utilize microwave ovens also do not use oil and therefore do not require fat intake.

It may be easier to worry about menu selection for meals served at restaurants because the amount of fat is not known. In particular, Western and Chinese food tends to be high in fat.

 

Foods suitable for carbohydrate and fat restriction
There are certain foods suitable for carbohydrate and fat restriction. Proper knowledge of the ingredients is important to obtain the benefits of carbohydrate and fat restriction. Conversely, it is also necessary to know what foods not to eat. Each of these will be explained in detail.

 

Foods suitable for carbohydrate restriction
The following is a list of foods suitable for carbohydrate restriction.

 

【Foods high in carbohydrates】　

Grains and staple foods	White rice, brown rice, bread, cereals, udon, soba, somen noodles, vermicelli, powdered food
potato (Solanum tuberosum)	Potatoes, sweet potatoes, yams, and taro
vegetable	Pumpkin, corn, lotus root
fruit	banana, prune, mango, grape
Other	Japanese sweets, Western-style confectioneries, snack foods, juices, soft drinks, processed meats

 

Carbohydrate restriction should reduce staple foods and include meat, fish, and vegetables low in carbohydrates in the diet.

Foods suitable for lipid restriction
The following is a list of foods suitable for lipid restriction.

 

【Foods low in fat】

Grains and staple foods	White rice, brown rice, bread, udon, soba, somen noodles, vermicelli
vegetable	Basically all vegetables
fruit	Basically all fruits
Some meat	Chicken breast, chicken breast, beef fillet
fish	Cod, flounder, whitebait, bonito, Spanish mackerel

 

Here are some foods that are not suitable for lipid restriction as opposed to the other way around.

 

Meat & Fish	Fat, processed meat, blue fish
dairy products	Butter, cream and cheese
cooking oil	Lard, olive oil, sesame oil
Some fruits	avocado (Persea americana)
nuts	Walnuts, almonds, peanuts

 

Even foods that are low in fat will increase in fat if they are cooked with oil. In fat restriction, pay attention to cooking methods and make sure to reduce fat intake.

 

Points to consider when practicing carbohydrate and fat restriction

 

The following are points to consider when practicing carbohydrate and fat restriction.

Review your preferences.
Do not practice carbohydrate and fat restriction at the same time
Be aware of the quality of carbohydrates and fats
Increase the frequency of cooking for yourself.

Each of these points will be explained in detail.

 

Review your preferences.
Whether you are restricting carbohydrates or lipids, it is effective to review your preferences. For example, many people will reduce their intake of carbohydrates such as grains and potatoes when restricting carbohydrates. However, many luxury items also contain high amounts of carbohydrates. Confectionery and sugary drinks may contain plenty of carbohydrates.

Also, oily foods tend to taste better, and many luxury foods tend to be rich in fat. If you are practicing carbohydrate and fat restriction, please review your intake of luxury foods as well as your diet.

 

Do not practice carbohydrate restriction and lipid restriction at the same time
It is not recommended to practice carbohydrate and fat restriction at the same time. This is because restricting both carbohydrates and fats limits the range of foods that can be eaten and makes it difficult to eat a healthy diet. As a result, you are more likely to suffer from nutritional deficiencies, which can lead to poor health.

It is possible to alternate between carbohydrate and fat restriction at regular intervals. Regardless of which method is used, a period of stagnation may occur as you continue. A plateau period is a time when the effects of a diet that had been going well begin to fade. Incorporating more than one method will help you lose weight more efficiently.

 

Paying Attention to the Quality of Carbohydrates and Lipids
In addition to reducing the amount of carbohydrates and fats consumed, it is also important to pay attention to the quality of nutrients consumed in diet methods such as carbohydrate and fat restriction. For example, there are two types of fats: saturated and unsaturated. Saturated fatty acids are found in meat and dairy products, while unsaturated fatty acids are found in soybeans and fish.

Saturated fatty acids raise blood cholesterol and may increase the risk of cardiovascular disease, so care should be taken not to consume too much of them. When consuming fats, unsaturated fatty acids are recommended, as they are believed to reduce skin inflammation and decrease triglycerides.

 

Increase the frequency of self-catering
If you are trying to eat healthier, you should increase the frequency of cooking for yourself. Commercial boxed lunches and side dishes tend to contain high amounts of sugar and fat to improve taste. When eating out, it can be difficult to know the exact ingredients and cooking methods used in the meal.

With self-cooking, you can choose and determine the ingredients and cooking methods yourself. Because you cook the food yourself, you can also make efforts to reduce the amount of sugar and fat in the food while keeping it close to your own personal taste. Try to cook for yourself as much as possible for a healthy and balanced diet.

 

【Related Articles】 ★What is Sugar?　Basic knowledge and recommended products you need to know for a healthy lifestyle.

 

Conclusion.
Both carbohydrate and fat restriction are effective diets and health care can be helpful. The choice of which to adopt depends on your goals and lifestyle. In both cases, you should avoid over-restricting your diet and practice a well-balanced diet.

The shortcut to a successful diet is to stick with it. However, if you cannot eat well, daily stress will build up, making it difficult to continue.

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