Healthy diet
Diet is often interpreted as weight loss efforts
by reducing the feeding portion and limiting the type of food. That's why many
who assume diet only need to be lived by those overweight people who want to be
thin. In fact, this kind of dietary understanding is less precise.
Diet in the sense is actually not merely aimed at
losing weight. "Diet" is a word of absorption from the English that
literally means "food that is commonly eaten". The word
"diet" itself is rooted in ancient Greek meaning "way of
life".
Thus, it can mean the original meaning of the diet
is a dietary habit that becomes a lifestyle. So if you are used to eating sweet
foods, you can say you undergo a high-sugar diet. For those of you who are
accustomed to eating a lot of fruit and vegetable, you are having a high fiber
diet.
Diet in the meaning of the pure can also be
interpreted as a nutritious eating pattern to achieve many different purposes,
depending on each individual. There are dieting indeed to lose weight, raise
weight, maintain health, restore health after illness, or manage certain health
conditions.
Looking at the definition of diet that is so broad
and diverse, then we can now straighten out the ancient assumption that diets
can only be lived by obese people. Every person of all circles and ranges of
age, men, women, infants, children, adolescents, adults, until the elderly can
have a diet. Just that, you need to know how to diet healthy.
A healthy and balanced diet helps each organ work
more efficiently. If the nutrients in the body are not well-fulfilled, the
body's metabolism will decrease so that you become more easily sick and
drastically change in weight.
Healthy diet rules for weight loss
If your main goal does lose weight, there are a
few things to be aware of before starting a diet plan. Relax, diet to trim the
weight is not as hard as you imagine, Kok!
If you apply the healthy rule below, it's not just
the ideal weight that you can get. In the long run, a healthy diet will help
you avoid being avoided from a variety of chronic diseases.
1. Choose the right food
If you are accustomed to eating fatty, oily,
salty, or sweet foods, you should start slowly exchanging your meal with a
healthier one. Yes! Choosing the right type of food plays an important role to
ensure the success of your diet.
The choice of food that can support your healthy
diet plan among them is vegetable and fresh fruit, lean red and white meat,
fish, nuts and seeds, milk and low-fat dairy products, and food resistant
starch rich.
The way this healthy diet can be done by avoiding
fatty foods and containing high sugar. Also, avoid food packaging and fried
foods as it will only foil your healthy diet.
2. Adjust the portions
All food is needed, you just have to arrange the
portions well. A healthy Diet does not necessarily cut the portion of your meal
to a minimum. The key you have to eat is according to calorie needs per day.
Remember, keeping calorie intake is important so that all body functions can
continue to run optimally.
How to calculate daily calorie requirement when
dieting? There is actually no definite rule about the calculations. The Total
calorie needs of each person varies. But if you're planning to lose weight,
ideally you only need to reduce 500 calories per day. With this reduction, you
can lose 0.5-1 kg of bodyweight per week.
To apply a healthy diet, always keep in mind that
you have to meet all necessary nutrients in the body in one serving meal. Make
sure there is a source of carbohydrates (staple foods), side proteins (animal
or vegetable), healthy fats, fiber, as well as vitamins and minerals from a
vegetable side dish. Don't forget to slip a bowl of fruit as a snack between
meals.
Always pay attention to your meal portion.
Ideally, divide your plates into 4 parts. A quarter for your meat or protein
source, another quarter for carbohydrates, and the last two quarters for green
and colorful vegetables. Remember, avoid fatty heavy foods or high-sugar foods at
dinner to keep your weight well controlled.
More detail you can adjust to the principle of
balanced nutrition, by referring to the image above. If you still have trouble, you should consult
with a trusted nutritionist.
3. Create a regular meal schedule
Many have assumed that the diet will yield faster
results if we spend time eating. Some choose not to have breakfast, no lunch,
or no dinner. But it is actually a diet like this wrong.
Every meal time is important to you. Eating time
will make you easy to starve, blood sugar is drastic heaving, and the more
stress that all of you participate disrupt your healthy diet plan.
It is not what to eat 3 times a day provided by
noting the rule of the portion above. If you want to reduce the portion of the
meal, you can divide the 3 big meals into 6 meals throughout the day with a
smaller portion.
The key, avoid high fat and high calorie foods.
Make sure you always have breakfast with a high protein and fiber food to keep
it full until noon.
4. Reduce sugar and salt
Well besides arranging the portion of the menu,
you also have to wiser limit consumption of salt, sugar, trans fats, and oil,
yes! Many people often underestimate the way a healthy diet is. Whereas,
reducing portions of sugar, salt, oil, and fats is one of the key healthy diet
success that also guarantees your health in the long run.
Foods high in sugar, salt, oil, and fat are also
high in calories so bad for the body. Remember, high-calorie foods are the
beginning of various health problems, from gaining weight, diabetes,
hypertension, high cholesterol, to heart disease.
The Ministry of Health RI recommends that we limit
the portion of sugar, salt, and fat by the G4G1L5 principle to make it easier
to remember. The guide is, 4 tbsp sugar per day, salt 1 teaspoon per day, and
fat as much as 5 tablespoons/day.
As a step to reduce sugar, you can replace sugar
or pure sugar with a low calorie sweetener. Alternative sweeteners tend to be
safer for your blood sugar levels.
4. Make exercise as a necessity
Exercise is the easiest healthy diet way for you
to do. Arranging a portion of the meal alone will not succeed in losing weight
if it is not accompanied by regular exercise. The reason is, your body still
needs to burn out the extra calories that enter the body, while also forming
muscles. If it weren't with sports, in what way else can body fat be
eliminated?
So start to get used to regular exercise at least
30 minutes each day. To start, you can take a leisurely stroll or jog for 30
minutes in the area of the house. From
now on make exercise as a necessity, no longer an obligation.
5. Avoid bad habits
In addition to regulating diet and exercise
routine, your dietary plan will run better if you also apply a healthy overall
life pattern. What are the good patterns of life?
There are various ways you can do. For example
sleep enough 7-8 hours per night, as much as possible avoid overtime and
staying up. Then, avoid consuming alcohol and do not smoke. Those things will
help your healthy diet run easy.
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