Does reducing carbohydrate intake help with weight loss?

According to Dr. Truong Hong Son, Director of the Vietnam Institute of Applied Medicine, cutting out carbohydrates to lose weight is completely wrong. Carbohydrates, the main component of starchy foods, play a vital role in the body.

In the past, when food was scarce, rice was the main source of energy. An adult could eat 3-4 bowls of rice per meal, but few people were overweight, obese, or suffered from metabolic disorders.

Despite efforts to reduce carbohydrate intake, metabolic disorders continue to increase. "The problem is that people are less active and consume more protein and fat, leading to excess fat and causing overweight and obesity," explains Dr. Truong Hong Son.

According to experts, many people have a habit of eating rice during the day but cut back or even avoid carbohydrates in the evening for fear of weight gain, which is incorrect. Carbohydrates, protein, and fat are energy-producing substances, so insufficient carbohydrate intake can cause weakness, affect memory, and reduce work productivity.

In fact, dinner not only provides energy but also helps improve sleep quality. Additionally, consuming carbohydrates in the evening is beneficial for those at risk of hypoglycemia.

Carbohydrates, the main component of starchy foods, play a vital role in the body. (Illustrative image: Shutterstock)

Carbohydrates play a crucial role in regulating the gut microbiome. They are also essential for the brain, as the brain uses up to 25% of the body's carbohydrates. Therefore, fasting often leads to dizziness, fatigue, and over time, affects sleep, causing tension and stress. Restricting carbohydrates also affects muscles because muscles also use sugar.

Furthermore, when restricting carbohydrates, many people tend to consume more protein. This creates an imbalance between protein, carbohydrates, and fats, damaging the gut microbiome. This can lead to digestive disorders, or poor digestion can weaken the body's immune system, as antibodies are primarily produced in the gut.

The principle of weight loss and obesity treatment is to reduce excess body fat by decreasing energy intake through dietary control and increasing energy expenditure through appropriate physical exercise and sufficient sleep. Note that choosing low-energy foods is preferable to starving oneself.

Experts advise that those who want to lose weight need to consistently follow a diet and exercise regimen for 6 months. People need to adopt a balanced diet, limiting foods high in fat and salt such as stir-fried and fried dishes, and processed foods, replacing them with boiled and steamed dishes, and also avoiding eating late at night.

People also need to maintain a healthy and active lifestyle, choosing easy activities like walking, jogging, especially jogging in place. Instead of running on a treadmill or moving outdoors, you can exercise right in your standing position using techniques similar to regular jogging, aiming for an energy intake to be less than the total energy expenditure.

Nhu Loan

Source: https://vtcnews.vn/giam-an-tinh-bot-co-giam-can-ar908414.html