What are the four phases of carbohydrate restriction?
Good morning everyone. This is Kawatani, the owner of Fusubon.
Today I'd like to talk about the phases of carbohydrate restriction.
The term "carbohydrate restriction" contains the word "restriction," giving it the image of being somewhat difficult or tough.
Also, there is a risk that it may give the wrong impression that simply restricting carbohydrates is enough, so people who have just started restricting carbohydrates should be careful.
I have divided the stages and common pitfalls faced by people who have trouble continuing a carbohydrate restriction or who have misconceptions about the topic into four categories.
Carbohydrate Restriction Phase 1 - For those who simply restrict carbohydrates
Literally, "someone who simply restricts their carbohydrate intake."
Most people who say that carbohydrate restriction is dangerous point out this fact. It is true that most people lose weight when they restrict carbohydrates.
This is because the calories you take in are simply reduced by the amount of carbohydrates. This falls under the category of calorie restriction, and is different from carbohydrate restriction.
Lack of energy means you can't last long and get tired quickly.
In addition, although the body tries to produce carbohydrates through gluconeogenesis, which causes muscle mass to decrease, the body lacks the protein that is the source of muscle mass, which causes muscle mass to decrease compared to the original state, lowering the basal metabolic rate, and making the body more susceptible to rebound weight gain. Another concern is that the drop in body temperature can also weaken the immune system.
Some people still believe that glucose is the brain's only source of energy, but that's a misconception. The brain can also use ketone bodies produced from fat as energy.
The difference between carbohydrate restriction and calorie restriction
When restricting carbohydrate intake, you should consume the average calorie intake set by the Ministry of Health, Labor and Welfare, which is considered to be good for Japanese people. For adult women, this is about 2000 kcal. If you keep your carbohydrate intake to 130g or less per day, consuming 2400 kcal or more is not a big problem. The problem comes when your protein and fat intake is low.
Let's look at the next step.
Carbohydrate restriction, Phase 2 - Low carbohydrate, high protein, high fat (high intake of unhealthy fats)
These are people who consume low carbohydrate, high protein, and high fat (consuming a lot of low-quality fat). Because they are able to replenish the amino acids required for gluconeogenesis, there is a high probability that their basal metabolism is being maintained, but it is thought that they have not yet reached a state where fat can be easily burned.
Personally, I feel that most people who are trying to restrict carbohydrate intake are stuck at this stage. I think this is largely due to the fact that there is still a preconceived notion that oil = fattening and bad for the body.
Carbohydrate restriction, Phase 3: Low carbohydrate, high protein, high quality fat, high dietary fiber, high vitamins, high minerals
These are people who are able to properly consume low carbohydrates, high protein, good quality fats, dietary fiber, and high vitamins and minerals.
(Actively take in omega-3, medium-chain fatty acids, vitamins B, C, D, magnesium, zinc, iron, etc.) At this stage, you are almost in the final stage. It is believed that your mitochondria are working at full capacity as a hybrid engine, using not only carbohydrates but also fats as energy. Your body temperature will be high, your intestinal bacteria will be healthy, and your immune system will be strong.
If you don't know what supplements, fats, or salt you should take, please refer to the related articles below for information on Fusubon's recommended fats and supplements.
Carbohydrate restriction: Final phase ~Chew well and exercise regularly~
In addition to the third phase, these people also chew their food well and exercise regularly.
You may have been taught from a young age that it is important to chew your food well, but in addition to the fact that chewing stimulates the satiety center and makes you feel full when you are 80% full, the more important reason is that it helps produce stomach acid properly so that the food you eat is properly digested and absorbed in the intestines.
Minerals such as magnesium cannot be absorbed by the body unless they are ionized, so it is important to chew your food well to optimize the function of stomach acid.
In addition, the peptides that cause allergies are mainly caused by proteins not being broken down into their smallest units, so chewing is also important for preventing allergies.
Also, as the saying goes, if you become depressed you should do muscle training, and muscle training and exercise increase muscle mass and raise body temperature, making it ideal for improving depression and strengthening the immune system.
If you don't want to bulk up, it's a good idea to incorporate aerobic exercise as well as anaerobic exercise.
Summary of the four stages of carbohydrate restriction
What stage were you at?
I always advise people to consume quality fats, vitamins and minerals.
In addition to dietary fiber, bran is also rich in minerals such as magnesium and zinc, so why not try incorporating bran into your low-carb lifestyle!
see you!
