During a diet, how carbohydrates are consumed is just as important as reducing food intake to lose weight. Rather than cutting out carbohydrates altogether, it is better to consume appropriate amounts of nutrient-rich carbohydrates, such as mixed grains and whole grains. Comedian Hong Hyun-hee, who successfully lost 16kg, also recently shared a photo of one of her meals on Instagram. The photo drew attention because it showed a meal of mixed-grain rice served with curry.
Even during a diet, carbohydrates should be consumed in moderation. Carbohydrates are a major nutrient that provides the body with energy, and excessively restricting them does not necessarily lead to greater long-term weight-loss effects. In a study conducted by researchers at Harvard University involving 811 overweight adults over 2 years, diets with carbohydrate intake ratios of 35%, 45%, 55%, and 65% were compared, but there was no significant difference in weight-loss effects after 2 years. The researchers concluded that reducing total calorie intake is important for weight loss, rather than restricting a particular nutrient excessively.
How much should you eat? As a general guideline, it is recommended that carbohydrates account for approximately 45% to 65% of daily calorie intake. For example, if you consume 1500kcal a day, carbohydrates would amount to 169g to 244g.
However, it is important not only how much carbohydrate you eat but also which foods you choose. Like Hong Hyun-hee, replacing white rice with mixed-grain rice is a good option. Mixed grains contain dietary fiber, vitamins, and minerals, allowing you to consume a wider range of nutrients than with white rice, and their high fiber content can also help maintain a feeling of fullness. Mixed-grain rice is best prepared using only ‘five kinds’ of grains. Adding too many types of mixed grains may instead reduce the nutritional benefits and make digestion more difficult.
Even during a diet, carbohydrates should be consumed in moderation. Carbohydrates are a major nutrient that provides the body with energy, and excessively restricting them does not necessarily lead to greater long-term weight-loss effects. In a study conducted by researchers at Harvard University involving 811 overweight adults over 2 years, diets with carbohydrate intake ratios of 35%, 45%, 55%, and 65% were compared, but there was no significant difference in weight-loss effects after 2 years. The researchers concluded that reducing total calorie intake is important for weight loss, rather than restricting a particular nutrient excessively.
How much should you eat? As a general guideline, it is recommended that carbohydrates account for approximately 45% to 65% of daily calorie intake. For example, if you consume 1500kcal a day, carbohydrates would amount to 169g to 244g.
However, it is important not only how much carbohydrate you eat but also which foods you choose. Like Hong Hyun-hee, replacing white rice with mixed-grain rice is a good option. Mixed grains contain dietary fiber, vitamins, and minerals, allowing you to consume a wider range of nutrients than with white rice, and their high fiber content can also help maintain a feeling of fullness. Mixed-grain rice is best prepared using only ‘five kinds’ of grains. Adding too many types of mixed grains may instead reduce the nutritional benefits and make digestion more difficult.