Reducing calories in your diet is one of many ways to contribute to weight loss. Starches (carbohydrates) provide more than 50% of total energy for the body, so reducing starch compared to normal can help you lose weight. However, completely eliminating starch in the diet is not a safe method for everyone.
Because starch is the main source of energy for the body, especially for brain and muscle activity. Strict carbohydrate limits can cause the body to break down fat into ketones (ketosis) for energy, leading to side effects such as headaches, fatigue, muscle weakness, and decreased ability to concentrate. Not to mention, when completely cutting starch, the body easily lacks essential vitamins such as B vitamins, affecting the body’s metabolism.
To lose weight this way, you should gradually reduce the amount of starch consumed so that your body gradually adapts. At the same time, listen to your body. If you are often tired or have headaches, you should consult a nutritionist for timely adjustments and advice on a more effective weight loss plan.
Besides reducing simple starches in rice, noodles, and white bread, you can prioritize complex starches with a low glycemic index such as brown rice, oats, sweet potatoes… Supplement cereals whole grains, sweet potatoes or starchy vegetables such as corn, beans, pumpkin, carrots, radishes, in your daily diet.
Balance groups of substances including protein, healthy fats and carbohydrates to maintain stable energy and support better fat burning. At the same time, combine movement and exercise daily for at least 30 minutes to burn excess energy and avoid fat storage.
In case of cutting starch and exercising regularly but still not losing weight, the cause may be due to genetic factors, endocrine diseases… You can go to the Center for Weight Control and Treatment for examination. Obesity, Tam Anh General Hospital System. The doctor will design a weight loss and fat loss treatment regimen suitable for your physical condition, medical condition, medical history, and lifestyle.