A thorough explanation of how to restrict carbohydrates! What are the benefits and disadvantages, and who is it recommended for?

November 4, 2024

Some people may want to start a low-carb diet to lose weight or improve their diet. However, if you start a low-carb diet without any preparation, not only will your diet and lifestyle improvements fail, but there is also a risk that your nutritional balance will become unbalanced. Before you start a low-carb diet, it is important to understand the basic knowledge and effective methods.
In this article, we will explain the effective methods and points of a low-carb diet, as well as its advantages and disadvantages, for those who want to know how to do a low-carb diet. We will also explain who is recommended to do a low-carb diet, so please refer to it.

Table of Contents

1. What are carbohydrates?

・The purpose of carbohydrate restriction

・The difference between carbohydrate restriction and calorie restriction

2. How to effectively restrict carbohydrates and key points

・Setting carbohydrate intake levels

・Creating a meal plan

・Implementing the meal plan

・Maintaining nutritional balance

3. The advantages and disadvantages of carbohydrate restriction

・Advantages

・Disadvantages

4. Who should try carbohydrate restriction?

・People who have failed at dieting through dietary restriction

・People who usually eat a diet high in carbohydrates

5. Frequently Asked Questions about Carbohydrate Restriction

・How quickly do the effects of carbohydrate restriction show?

・Is it okay to eat out while on a carbohydrate restriction diet?

・What should I be careful about when drinking while on a carbohydrate restriction diet?

・How can I avoid a rebound after a carbohydrate restriction diet?

・Is it okay to snack while on a carbohydrate restriction diet?

6. Summary

1. What is carbohydrate restriction?

Carbohydrate restriction is a method of dietary restriction in which you actively consume meat, fish, vegetables, etc., instead of reducing the amount of carbohydrate-rich foods you eat. In this chapter, we will explain in detail the purpose of carbohydrate restriction and the differences between it and calorie restriction.

・The purpose of carbohydrate restriction

Carbohydrate restriction is a method of eating that involves reducing the amount of carbohydrates you consume in your diet. The main aims of carbohydrate restriction are to lose weight and to normalize blood sugar levels. The reason you lose weight when you restrict carbohydrates is that by reducing the amount of carbohydrates you eat, you reduce the amount of energy you take in from food, and this prevents carbohydrates from being stored in the body as fat.

When you eat foods high in carbohydrates, your blood sugar level rises quickly, and in order to control the rise in blood sugar, the hormone called insulin is secreted in excess. Carbohydrate restriction stabilizes blood sugar levels and controls the excessive secretion of insulin. In addition, if you follow a suitable carbohydrate restriction diet, you can also expect to maintain your ideal body shape. However, carbohydrates are an essential source of energy for the human body, so it is essential to consume carbohydrates in order to maintain good health.

・The difference between carbohydrate restriction and calorie restriction

Although the goals of carbohydrate restriction and calorie restriction, such as maintaining health and managing body weight, are similar, there are differences in the approach. Carbohydrate restriction involves actively consuming protein and fat in place of reducing the amount of carbohydrates you consume in your diet. The aim is to promote a state where the fat stored in the body is easily burned, and to reduce body fat. The function of insulin is improved, blood sugar levels become stable, and it becomes easier to maintain a feeling of fullness.

On the other hand, calorie restriction is a method of reducing the amount of calories consumed by reducing the amount of calories consumed in a day. The aim is to increase the amount of calories burned in the body by increasing the amount of calories burned and supplementing the energy that is lacking. As a result, you can manage your weight while maintaining a good nutritional balance.

2. How to do effective carbohydrate restriction and key points

To do effective carbohydrate restriction, you first need to set the amount of carbohydrates you will consume in a day. After deciding on the amount of carbohydrates you will consume, you can then create a meal plan and put it into practice. There are other key points to carbohydrate restriction, so let's check them out.

・Setting the amount of carbohydrates you will consume

The first step in carbohydrate restriction is to decide how much carbohydrate you will be consuming each day. The amount of carbohydrate you decide to consume will depend on how strict you want to be with your carbohydrate intake. The following are the carbohydrate intake targets for different levels of carbohydrate restriction

Moderate carbohydrate restriction: 100-150g of carbohydrate intake per day
Moderate carbohydrate restriction: 50-100g of carbohydrate intake per day
Strict carbohydrate restriction: 20-50g of carbohydrates per day

In general, a strict carbohydrate restriction is called a ketogenic diet. If you are new to carbohydrate restriction or find strict dietary restrictions difficult, it is a good idea to start with a moderate carbohydrate restriction.

・Create a meal plan

After setting your carbohydrate restriction goals, create a meal plan while considering the amount of carbohydrates you can consume each day, as shown in the examples below.

Breakfast: omelette (with cheese, spinach, mushrooms), unsweetened yogurt and nuts, dishes using avocado and bacon, etc.
Lunch: grilled chicken and raw vegetable salad, dishes using salmon and asparagus, hamburger steak and low-sugar vegetables, etc.
Dinner: stir-fried steak, broccoli, zucchini and prawns; roast pork and cauliflower rice, etc.
Snacks: cheese, nuts, boiled eggs, dark chocolate, etc.

When following a low-carb diet, you should avoid foods that contain a lot of carbohydrates, and include foods that provide good quality protein and fats in your meal plan.

・Implementing the meal plan

After creating the meal plan, you should base your diet on it. When implementing the plan, avoid foods that contain a lot of carbohydrates. Examples of foods that contain a lot of carbohydrates are as follows.

Main foods: rice, udon, pasta, bread, etc.
Potatoes: potatoes, sweet potatoes, etc.
Fruits: bananas, apples, grapes, etc.
Sweeteners: sugar, honey, etc.

When following a low-carbohydrate diet, you need to eat more protein and fat to compensate for the reduced intake of carbohydrates. Examples of foods that contain protein and fat are as follows.

Foods high in protein: eggs, meat, fish, etc.
Foods high in fat: butter, olive oil, nuts, seeds, etc.

Maintaining a good nutritional balance

When following a carbohydrate-restricted diet plan, it is important to maintain a good nutritional balance as well as to stick to the carbohydrate intake limit. If your nutritional balance is unbalanced, you may end up lacking in vitamins, minerals and other nutrients, making it difficult to maintain your body's functions and health. For example, if you eat fewer grains and fruits and end up lacking in the water and dietary fiber you should be getting from your diet, your digestive system may start to work less effectively, and you may find yourself suffering from constipation. If you start off with too strict a carbohydrate restriction, you may end up with low blood sugar, and you may experience symptoms such as palpitations, dizziness and headaches, so you need to be careful.

3.糖質制限のメリット・デメリット

While there are benefits to carbohydrate restriction, such as stabilizing blood sugar levels and burning fat in the body, there are also disadvantages, such as the risk of nutritional imbalance and the difficulty of maintaining it over the long term. In this chapter, we will explain the advantages and disadvantages of carbohydrate restriction in detail.

Merits

The main merits of restricting carbohydrates are as follows.

Helps to control rises in blood sugar levels
Makes it easier to burn fat stored in the body
Makes it harder for fat to accumulate in the body

Because carbohydrates cause blood sugar levels to rise rapidly, there is a risk that insulin will be over-secreted. If blood sugar levels can be stabilized by restricting carbohydrates, the amount of insulin secreted can also be controlled.

In addition, carbohydrate restriction makes it easier to use the fat stored in the body as an energy source, so it is also possible to prevent the accumulation of excess fat in the body. By burning the fat stored in the body instead of carbohydrates, you can secure an energy source. If the fat in the body is consumed as energy, body fat will decrease, and you can expect to see results such as weight loss and improvements in obesity.

Disadvantages

The main disadvantages to be aware of when following a low-carbohydrate diet are as follows.

The nutritional balance becomes unbalanced
It is difficult to continue a low-carbohydrate diet for a long period of time
The symptoms of keto flu may occur

When following a low-carbohydrate diet, the amount of food that contains a lot of carbohydrates, such as the staple foods, potatoes and fruit mentioned above, is reduced, so there is a risk that the nutritional balance may become unbalanced. In particular, it is said that it is easy to become deficient in nutrients such as dietary fiber, vitamins and minerals.

In addition, there are many cases where people feel stressed because they can't eat the foods they like, and they end up not being able to continue with their carbohydrate restriction. With strict carbohydrate restriction, various symptoms known as keto flu can occur a few days after starting. For example, symptoms such as headaches, fatigue, dizziness, and nausea may appear.

4. People who are recommended to follow a low-carbohydrate diet

Because there are also some disadvantages to a low-carbohydrate diet, it cannot be said that it is a suitable diet for everyone. In this chapter, we will explain the characteristics of people who are recommended to follow a low-carbohydrate diet, based on the advantages and disadvantages of a low-carbohydrate diet.

・People who have failed in their attempts to lose weight through dieting

People who are recommended to follow a low-carbohydrate diet are those who have not been able to achieve results through dieting using other methods. For example, if you fit into any of the following categories, then a low-carbohydrate diet is recommended for you.

You have failed in the past with diets that reduce the amount of food you eat, including calorie-restricted diets
You feel stressed if you don't feel full
You eat out a lot and find it difficult to diet by restricting your food intake

Although a diet that restricts carbohydrates requires you to reduce your carbohydrate intake, it does not require you to reduce the amount of food you eat. Even if you feel stressed if you reduce the amount of food you eat, with a carbohydrate-restricted diet you can continue to lose weight while feeling full, as you can replace the carbohydrates you reduce with more protein and fat.

・People who usually eat a diet high in carbohydrates

A diet that limits carbohydrates is also recommended for people who usually eat a diet high in carbohydrates. Examples of people who eat a diet high in carbohydrates are as follows

They often eat simple meals such as rice balls or bread
They often eat rice dishes or noodles to finish off their meals
They carry sweets such as candy or chocolate around with them and eat them whenever they like
When eating out, they often choose rice bowls or fried food
They drink juice a lot

If you are used to eating a diet high in carbohydrates, you can significantly reduce your carbohydrate intake by restricting your carbohydrate intake. Although carbohydrates are used as energy, if you eat too many, they will be stored in your body as fat, so reducing your carbohydrate intake can be expected to have a slimming effect.

5. Frequently Asked Questions about Carbohydrate Restriction

Even though you now know how to effectively restrict carbohydrates, you may be wondering how long it will take to see results, or what you need to be careful of while on a low-carb diet. In this chapter, we will explain some of the most common questions and answers for people considering a low-carb diet.

・How long does it take to see the effects of a low-carb diet?

The effects of a low-carb diet will vary from person to person. In general, it is said that you may see weight loss and improvements in blood sugar levels after a few weeks to a few months. However, if you continue to restrict carbohydrates for a long period of time, you may experience problems such as an imbalance in your nutritional balance or stress caused by the carbohydrate restriction, so it is better to avoid continuing to restrict carbohydrates for a long period of time.

If your nutritional balance becomes unbalanced, it may lead to physical discomfort or the onset of illness. It is also possible that you may experience problems such as becoming tired more easily due to a lack of energy or a decline in physical strength, so you should create a meal plan that takes into account your nutritional balance and ensures that you are taking in the nutrients you need to maintain your health.

Can I eat out while on a low-carb diet?

You can eat out while on a low-carb diet. However, just because you are eating out does not mean you can eat whatever you like. If you are eating out while on a low-carb diet, try to avoid menus that are high in carbohydrates as much as possible, and choose mainly foods that are high in protein, such as eggs, meat and fish.

The reason for eating foods high in protein is that if you reduce your carbohydrate intake, you may run out of energy. Also, if you reduce your carbohydrate intake, you are likely to run out of water and dietary fiber, so we recommend that you actively eat raw vegetables.

・What should I be careful about when choosing drinks while on a low-carb diet?

When on a low-carb diet, it is important to choose drinks that are low in carbohydrates. Examples of drinks with low sugar content include tea and unsweetened coffee. Although tea and coffee contain a lot of caffeine, there is no problem with consuming caffeine even while on a low-carbohydrate diet.

If you have a habit of drinking alcohol, you should avoid beer and cocktails, which are high in carbohydrates. If you do drink alcohol, we recommend wine and whiskey, which have low carbohydrate content. Also, if you eat snacks with your alcohol, choose foods with low carbohydrate content, such as nuts, edamame, cheese, and rolled omelettes.

・How can I avoid a rebound when restricting carbohydrates?

To avoid a rebound, instead of starting with a strict carbohydrate restriction, we recommend starting with a loose carbohydrate restriction and gradually reducing the amount of carbohydrates you eat. When restricting carbohydrates, make sure your diet menu also takes into account the nutrients you are consuming so that your nutritional balance does not become unbalanced.

It is also important to incorporate a moderate exercise routine while on a low-carb diet. If you increase the number of calories you burn through regular moderate exercise, even with a moderate low-carb diet you can avoid storing excess fat in your body and prevent weight gain. If you are an older person on a low-carb diet, consult your family doctor and create a meal plan that suits your health condition.

Can I snack while on a low-carb diet?

Although snacking is not prohibited while on a low-carbohydrate diet, you need to be careful about the amount of carbohydrates in the food you eat. Specifically, we recommend avoiding snacks and foods that are high in carbohydrates. Recommended snacks while on a low-carbohydrate diet include nuts, cheese, boiled eggs, low-carbohydrate snacks, and dark chocolate with at least 70% cocoa.

However, even if you eat a lot of low-carbohydrate foods to fill up, you should be careful not to eat too much, as this will increase your carbohydrate intake. If you are going to snack while on a low-carbohydrate diet, choose foods that are low in carbohydrates and high in dietary fiber, which will help you to feel full.

6. Summary

The key to carbohydrate restriction is to first set your carbohydrate intake and then follow the meal plan you have created based on that. During carbohydrate restriction, there is a risk of nutritional imbalance, so please try to eat a balanced diet. If you want to snack while on a carbohydrate restriction diet, we recommend the NATUVIEW products.

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NATUVIEW, a brand specializing in keto food, offers a wide range of products that are recommended for snacking and eating between meals while on a low-carb diet. For example, “Gateau au Chocolat” is a gluten-free, low-carb snack that does not contain any flour, and each piece contains only 0.8g of sugar. There are many other products available, so please try them out.