Hello! This is Fusubon and Takada.
This time, I would like to introduce you to "Lo-Carb" and "Lo-Carb Diet".
Recently, you may have heard of it as a weight loss method that comedian Yuriyan Retriever tried as part of a TV show and successfully lost weight.
The Low Carb Diet is a gradual carbohydrate control method recommended by Dr. Yamada Satoru, which involves consuming approximately 70g to 130g of carbohydrates per day (20-40g per meal + 10g as a snack) .
Locabo is a shortened form of low- carbohydrate , meaning low-carbohydrate and low-sugar.
Also known as gentle carbohydrate restriction, this diet is characterized by the fact that it loosely sets guidelines for the amount of carbohydrates you should consume per day and per meal, making it easy to continue without the stress of not being able to eat.
At Fusubon, we recommend the Lo-Carb diet to people who want to maintain their weight and stay healthy, as it is easy to continue in the long term. For people who want to lose weight, we may recommend a more strict carbohydrate restriction diet.
Low Carb Diet Point 1
Daily carbohydrate intake: 70-130g, carbohydrate intake per meal: 20-40g
The basic principle of low-carb diet is to limit carbohydrate intake to 20g to 40g per meal.
The Low Carb Diet defines carbohydrate intake as 20-40g per meal at breakfast, lunch and dinner, plus 10g of snacks (a light snack or late-night meal) per day, for a total daily carbohydrate intake of 70-130g.
For people who don't eat breakfast, going from one of three meals to two and eating 60g per meal would be a high amount of carbohydrates per sitting, so it is not recommended, but I think it is within the acceptable range.
The average amount of carbohydrates per meal for Japanese people is said to be 90 to 100g, and the total daily carbohydrate intake is said to be 270 to 300g, so this means reducing carbohydrate intake to less than half.
Another major feature of Dr. Yamada Satoru's Lo-Carb diet is that he sets a lower limit for carbohydrate intake at 20g.
If you want to eat less than 20g per meal, you will need to limit not only carbohydrates such as those found in rice and bread, but also in other small sources such as fried food batters and seasonings.
A lower limit has been set because the key to Lo-Carb is keeping your daily carbohydrate intake to 130g or less without stress.
Once you have broken free from your carbohydrate addiction, you can try a diet that is even lower in carbohydrates, such as the ketogenic diet.
Low Carb Diet Point 2
Don't worry about calories, just eat as much as you can while paying attention to the amount of sugar.
You need to be conscious of the amount of carbohydrates you consume at every meal, but once you get used to it, it's actually easier than restricting calories.
The first step is to remember how much carbohydrate is in what you eat, such as the fact that 150g of rice contains 55g of carbohydrates, and that bread and pasta contain about half the weight of their weight as carbohydrates.
While you still have little knowledge about how much carbohydrate is contained in each food ingredient, you should be careful not to eat or drink too much of soft drinks and other drinks, as well as fruits, which are high in carbohydrates.
Whether you cook at home, eat at a convenience store, or eat out, if you choose foods centered around the MEC diet (meat, eggs, cheese, and salad), you will naturally have a low-carb diet that also provides vitamins and minerals.
Eat a lot of MEC food and only eat a little bit of staple food like rice at the end.
When it comes to side dishes, try to use as little sugar as possible, and if you do use a lot of sugar, switch to a sweetener that contains erythritol, such as Lakanto S.
Of course, all Fusubon products are low in sugar and we also place importance on taste, ingredients, and satisfying texture, so if you haven't tried it yet and you're looking to fill your stomach with bread, baked goods, and desserts, we highly recommend you give Fusubon a try!
A major feature of the Low Carb diet is that there is nothing you cannot eat as long as it is within a certain carbohydrate content range, and it is okay to feel full.
Low Carb Diet Point 3
Be mindful of the order in which you eat
Be mindful of the order in which you eat
In addition to controlling your total daily carbohydrate intake, it is also important to be conscious of the order in which you eat.
No matter how much you reduce the amount of carbohydrates you eat, if you only eat carbohydrates your blood sugar level will rise after eating.
To prevent this, try to get as much protein, fat, and fiber as possible from every meal with CarboLAST.
If you start by eating fibrous vegetables, then meat, fish, and soybeans, and then rice, bread, and noodles, you can expect to suppress the rise in blood sugar levels even if you eat the same amount of food, and you can also block the absorption of excess carbohydrates and lipids.
Low Carb Diet Point 4: Reduce carbohydrates and make sure to get plenty of protein
Protein-rich chicken
By limiting your carbohydrate intake and making sure to eat plenty of protein and fat, you will no longer feel hungry.
When following a low-carb diet, you don't have to worry about your calorie intake, so be sure to eat meat that is high in protein and fat.
The amount of protein you need per day can be calculated by multiplying your body weight by 1.2-1.6. For example, if you weigh 60kg, then your daily protein intake should be 60 x 1.2-1.6 = 72-96g.
Protein not only boosts your metabolism, but is also essential for building the skin, hair, nails, and other body components.
Besides meat, fish, eggs, soy products such as natto and tofu, and cheese also contain protein. In addition, it is important to supplement with vitamins and minerals that keep the body in good condition. Vegetables, mushrooms, and seaweed contain a lot of protein, and by consuming more than 400g of these per day, you can also supplement your daily required dietary fiber (more than 20g).
About taking high-quality oils on the low-carb diet
And good quality oils are also a great ally in the low-carb diet. Perilla oil, flaxseed oil, and shiso oil, which contain omega-3 fatty acids, should be consumed at a rate of about 2g.
It is recommended to take 1 teaspoon to 1 tablespoon of coconut oil or MCT oil, which contain medium-chain fatty acids, 2 to 3 times a day.
Medium-chain fatty acids are oils that have short fatty acid molecules and are quickly digested, absorbed, and converted into energy, making them less likely to accumulate in the body.
It is a saturated fatty acid that is resistant to oxidation and has the effect of producing ketone bodies, which serve as an energy source in the body, including the brain, and is attracting attention from the perspective of dementia prevention.
What did you think?
I hope this will be helpful for those looking to follow a low-carb diet!
See you next time!
