“Calorie restriction” and “Carbohydrate restriction” diet

Which is eventually better? Advantages and disadvantages of “calorie restriction” vs “carbohydrate restriction” diet

Talking about the royal road of diet, calorie restriction. But recently, dieting methods that reduce sugars, not calories, have also attracted attention. When starting a diet, many people may be wondering, “Which one should I practice?”

If you get lost, it is best to consult with a professional ♪ So this time, just recording your meals and exercises will advise you on calories, carbohydrates, nutritional balance, etc. We spoke to Tomomi Yoshimatsu, a development dietitian and a registered dietitian.

Introducing the features, advantages and disadvantages of calorie restriction and carbohydrate restriction, the two major diet methods!

Limited calories vs. limited carbohydrates! What are the features of each?

What are the characteristics of a calorie-restricted diet and a carbohydrate-restricted diet in the first place, and what makes them different?

What is a calorie restriction diet?

Calorie restriction diet is a simple diet method that keeps in mind “reduce the calories taken from food” . If you use more calories (calories burned) for exercise and metabolism than calories that come into your body (calories in), you lose weight naturally.

As a specific method , keep the daily calorie balance within the range of “intake <consumption” . In other words, it’s OK if you don’t eat too much more than you can consume. It is effective to reduce the amount of high-calorie foods that you often eat, such as stopping fried foods if you like fried foods, and stopping sweets if you like sweets.

If you think about “reducing the calories anyway”, it is a relatively simple and easy diet method that is OK.

What is a carbohydrate restricted diet?

As the name implies, a sugar-limited diet is a diet method that limits foods that are high in sugars, not calories .

The menu with a lot of sugar is staple food such as rice. The idea of ​​a carbohydrate-restricted diet is simply a diet that skips or reduces the staple food, so the idea is simple as well (a tight carbohydrate restriction requires the reduction of high-carbohydrate vegetables and fruits. In the case, just be aware of the staple food.)

If you try to reduce the menu with a lot of carbohydrates, it means “reduce the staple food”. If the staple food is reduced, the calorie intake will inevitably decrease. The carbohydrate-restricted diet mechanism reduces the amount of calories you inevitably need to be aware of.

The difference between the two diet methods is “What to reduce”

As the names imply, calorie-restricted diets need to consider “reducing foods that are high in calories” and carbohydrate-restricted diets require “reducing foods that are high in carbohydrates”.

Then, we went a step further and compared the specific advantages and disadvantages of each with Mr. Yoshimatsu’s experience in diet guidance.

Advantages and disadvantages of calorie restriction diet

The advantages and disadvantages of calorie restriction diet are as follows.

Advantage 1: “Simple and easy”

The biggest advantage of calorie restriction diet is that it is simple and easy to understand. Keep your whole meal low in calories in an easy-to-understand and easy-to-understand way: “Avoid high-calorie foods” and “Reduce the amount of food you eat. A diet that is easy to practice without having to think too hard.
Even those who want to calculate calories finely, it is safe because the app becomes a strong ally these days. There is an app that calculates calories in a matter of seconds just by entering what you eat, so even those who are not good at calculating can easily start.

Advantage 2: “No cost”

In the case of a carbohydrate-limited diet, the side dishes increase as the staple food decreases. As a result, food expenses may be higher than usual. For example, when eating a steak at a restaurant, the extra 150g is usually replaced with 200g, so extra money is required. On the other hand, a calorie-restricted diet has the advantage that it costs less than a carbohydrate-restricted diet because the amount of side dishes does not increase like that.

Disadvantage “Slightly higher risk of rebound”

Food that overeats is often a favorite. Calorie-restricted diets often have a lot of patience and are somewhat stressful.
High-calorie foods, such as fried foods, tend to have a good stomach, while low-calorie, fast-digesting foods tend to be hungry sooner. In calorie-restricted diets, stress can explode if you endure too much, and there are many cases where you run for fools. This is a diet method with a high risk of rebound.

Advantages and disadvantages of carbohydrate restriction diet.

Let’s take a look at the advantages and disadvantages of a carbohydrate restriction diet.

Advantage 1 “Less patience”

Only carbohydrate-rich foods, such as cereals and potatoes, are considered in the carbohydrate restriction diet. There is little need to reduce protein and oils, and calorie-restricted diets can be eaten with fat-rich meat dishes or snacks that are low in sugar.

The best part of the sugar-limited diet is that it is not impossible to eat rice and potatoes at all, but it is easy to reduce the amount by half or to skip one of the three meals. Side dishes can be eaten well, so there is less patience and it can be a diet that is easy to get satisfaction.

Advantage 2 “It is difficult to rebound”

The second advantage is that it is relatively difficult to rebound because it is easy to continue. Even after reaching your ideal body shape, continue loose restrictions such as “Let’s skip the dinner staple twice a week”.Reduce white rice even with the same carbohydrates, choose millet rice and maintain dietary fiber ” It is easy to keep your body shape by changing your diet from the habit level.

Disadvantage “Nutrient balance tends to collapse”

If you try to avoid foods that are high in sugar, you may run out of other nutrients in the food.

For example, dietary fiber. The target dietary fiber intake set by the Ministry of Health, Labor and Welfare is 18 g / day for adult women, but if you try to supplement this with only a small bowl-sized fresh vegetable salad, you need about 18 servings.

Then, besides vegetables, what is rich in dietary fiber is cereals (wheat, buckwheat, millet, etc.) and potatoes, which tend to be avoided due to sugar restrictions. By refraining from these, the intake of dietary fiber will naturally decrease, which will lead to constipation.

By refraining from certain nutrients called carbohydrates, you run the risk of disrupting the nutritional balance that has been set up naturally. In order to be able to succeed successfully, it is necessary to make up for nutrients that are often lacking.

Calorie limit vs Carbohydrate limit, how to choose when in doubt

Here, let’s summarize the advantages and disadvantages of each.

Calorie restriction

Advantages: Simple, easy, easy to customize for yourself
Disadvantages: High risk of rebound

Carbohydrate restriction

Advantages: less patience, less rebound.
Disadvantages: nutritional balance tends to be lost.

It’s like a pro and a con, and I’m not sure which one to choose. What criteria should be used to decide which one to practice?

According to Mr. Yoshimatsu, a dietitian, “The trick to making a successful diet is to keep it effortlessly long .”

If you try to lose weight a lot in the “short period of time, will fall muscles. Then or become overweight predisposition to fall even metabolic rate, will then take more body fat when the rebound. In body and diet The trick to keep the success rate up and rebound is to continue slowly and loosely over a long period of time so that you do not notice that you are there . ”

In other words , when in doubt, the point is to choose on the basis of “Which is easier for me to continue?”

For example, calorie restriction diet is good for

・ I know foods that I eat regularly and have high calories

・ I can’t imagine cutting down on rice and bread

・ I can get over some hunger with good ideas

On the contrary, the carbohydrate restricted diet is facing is,

・ I can’t stand being hungry.

・ I want to refrain from eating rice or bread at all.

・ I want to adjust my carbohydrates without reducing the side dishes.

More simply,

“It’s not going to be easy to think about complicated things!” → Slightly patient but simple calorie restriction is suitable.

“I ‘m not going to endure hunger!” → Successful carbohydrate restriction while balancing nutrition is suitable.

Thinking about which one is unlikely to last for you and choosing the opposite way will increase your diet success rate. Please refer to it when you get lost!

Next time, we will introduce two tips on how to increase your success rate. Let us know what foods you want to eat or avoid consciously!

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