If you drastically reduce carbohydrates like rice, noodles, and bread while dieting, you will feel a significant drop in energy in your daily life. Dizziness may occur, and body odor can develop. While initially, weight may decrease with severe carbohydrate restriction, it often leads to a yo-yo effect where weight is regained. A diet that provides lasting weight loss effects is necessary. It is even better if you can lose weight 'healthily'. Let's revisit food intake, weight, and blood sugar management.
To Prevent Post-Meal Blood Sugar Spikes... Why is Strength Training Beneficial?
The carbohydrates consumed during meals (rice, noodles, bread, potatoes, etc.) are mostly converted into glucose in the body and used as the primary energy source for cells. However, if glucose does not enter cells like muscles and mostly seeps into the bloodstream, a blood sugar spike can occur. At this time, engaging in strength exercises like squats or climbing stairs can help raise blood sugar levels slowly. Red blood cells, brain cells, and nerve cells primarily use glucose as their energy source. If carbohydrates are not sufficiently consumed, the body breaks down proteins to synthesize glucose. This can lead to muscle loss, which is why protein supplementation is essential during dieting.
Why Eating Sugar Causes Blood Sugar to Soar and Weight Gain... Is it Necessary to Add it to Side Dishes?
Excessive carbohydrate intake can cause blood sugar to spike and be converted into fatty acids, which are stored as fat in the body. In particular, simple sugars like sugar, high fructose corn syrup, and syrup are quickly digested and absorbed. They significantly increase blood sugar and insulin secretion, and the remaining energy can be converted into fat and stored in the body, leading to weight gain. Sugars added during cooking, such as sugar, high fructose corn syrup, syrup, molasses, honey, and concentrated fruit juice, are defined as added sugars. Recently, the excessive intake of these added sugars has become a problem related to obesity. Reducing this intake is essential for weight loss and maintaining health.
What Happens to the Body When Drinking Fruit Juice Instead of Fresh Fruit in the Morning?
Fruits contain sugars, but when consumed in appropriate amounts in their fresh form, they provide dietary fiber that positively impacts health. They are also rich in antioxidants that reduce oxidative damage in the body. However, when consumed in the form of concentrated fruit juice or sweetened beverages containing high fructose corn syrup, they are absorbed quickly by the body. This can lead to low satiety and excessive intake. It can raise insulin levels, causing blood sugar spikes. Juices or drinks significantly reduce the dietary fiber that is beneficial for blood sugar control. It is better to eat fruits raw.
How to Lose Weight Healthily... You Should Eat at Least 30% Carbohydrates and Ensure Sufficient Fiber and Protein Intake
Dietary fiber can help alleviate blood sugar spikes as it passes through the stomach and provides a feeling of fullness, aiding in weight control. Dietary fiber, which is not digested, absorbed, or broken down in the intestines, increases beneficial bacteria in the gut and contributes to inhibiting cholesterol absorption. For adults, it is recommended that men consume 25 g and women consume 20 g per day. Dietary fiber is abundant in grains, fruits, vegetables, legumes, mushrooms, and seaweeds. Processed foods contain very little dietary fiber. According to the Korean Society for the Study of Obesity, to lose weight healthily, carbohydrates should make up 30-50% of total meals, and sufficient protein intake is necessary. Instead of simply reducing carbohydrates, one should focus on eating whole grains and include proteins like eggs, fish, and chicken breast.
