A healthy diet to lose weight without endangering your health

It's okay to start dieting if you want to have the ideal body weight. However, you must be smart in making strategies so that a healthy diet plan runs smoothly without a hitch. Instead of losing weight, the numbers on the scale will actually jump dramatically if the strategy is wrong. The wrong diet method can also endanger the health of the body, you know! So, what is the healthy way to lose weight?

Diet is not just about losing weight

Diet is often defined as an effort to lose weight by reducing food portions and limiting the types of food. That is why many think that the diet only needs to be followed by obese people who want to be thin. In fact, the definition of a diet like this is not quite right.

Diet in the real sense is not only aimed at losing weight. "Diet" is a loanword from English which literally means "commonly eaten food". The word "diet" itself has its roots in Ancient Greek which means "way of life".

Thus, the original meaning ofdiet is a habit of eating into a lifestyle. So if you have been accustomed to eating sweet foods, you could say that you are on a high-sugar diet. For those of you who are accustomed to eating lots of fruits and vegetables, you are on a high-fiber diet.

Diet in its purest sense can also be interpreted as nutritionally balanced dietto achieve many different goals, depending on each individual. Some are dieting to lose weight, gain weight, maintain health, restore health after illness, or manage certain health conditions.

Seeing the definition of a diet that is so broad and varied, we can now straighten out the ancient assumption that the diet should only be followed by obese people. Everyone from all walks of life and age range, men, women, babies, children, adolescents, adults and the elderly are allowed to diet. It's just that you need to know how to have a healthy diet.

A healthy and balanced diet helps every organ of the body work more efficiently. If the nutrients in the body are not fulfilled properly, the body's metabolism will decrease so that you become sick more easily and experience drastic weight changes.

Healthy diet rules for weight loss

If your main goal is to lose weight, there are a number of things that must be considered before starting a diet plan. Relax, the diet to cut weight is not as difficult as you think, really!

If you apply the healthy rules below, not only the ideal body weight that you can get. In the long run, a healthy diet will help you avoid various chronic diseases.

1. Choose the right foods

If you have been accustomed to eating fatty, oily, salty, or sweet foods, you should start slowly changing your diet with a healthier one. Yes! Choosing the right type of food plays an important role in ensuring the success of your diet.

Food choices that can support your healthy diet plan include fresh vegetables and fruit, lean red and white meat, fish, nuts and seeds, low-fat milk and dairy products, and foods rich in resistant starch.

You can do this healthy diet by avoiding foods that are fatty and contain high sugar. In addition, also avoid packaged and fried foods because these foods will only ruin your healthy diet.

2. Adjust the portions

One meal portion (source: Balanced Nutrition Guidelines 2014)

All food is still needed by the body, you just need to adjust the portions properly. A healthy diet doesn't mean you have to cut your food portions to a minimum. The key is you have to eat according to your calorie needs per day. Remember, maintaining calorie intake is still important so that all body functions can continue to run optimally.

How to calculate daily calorie needs while on a diet? Actually, there are no definite rules regarding the calculation. The total calorie needs of each person are different. However, if you are 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 body weight per week.

To adopt a healthy diet, always remember that you have to meet all the nutrients your body needs in one meal. Make sure there is a source of carbohydrates (staple food), protein side dishes (animal or vegetable), healthy fats, fiber, and vitamins and minerals from vegetable side dishes. Don't forget to snack on a bowl of fruit as a snack between meals.

Always pay attention to the portions you eat. Ideally, divide your plate into 4 sections. One-fourth for your meat or protein source, one-fourth for carbohydrates, and the last two-quarters for green and colorful vegetables. Remember, avoid heavy fatty foods or high sugar foods at dinner so that your weight is well controlled.

For more details, you can adjust it to the principles of balanced nutrition, by referring to the picture above. If you are still having trouble, you should consult further with a trusted nutritionist.

3. Create a regular eating schedule

Many think that the diet will produce results faster if we skip meals. Some choose not to have breakfast, no lunch, or no dinner. But actually this way of a diet is wrong.

Every mealtime is important to you. Skipping meals will actually make you hungry easily, blood sugar fluctuates dramatically, and the more stressful that all contribute to messing up your healthy diet plan.

It's okay to eat 3 times a day as long as you pay attention to the portion rules above. If you really want to eat less, you can divide 3 large meals into 6 smaller meals throughout the day.

The key, avoid foods high in fat and high in calories. Make sure you always have a breakfast with foods high in protein and fiber so you can stay full until noon.

4. Reduce sugar and salt

Well, in addition to adjusting the portion of the menu, you also have to wisely limit your consumption of salt, sugar, trans fats, and oils, huh! Many people often underestimate this healthy diet. In fact, reducing the portion of sugar, salt, oil and fat is one of the keys to a successful healthy diet that also ensures long-term health.

Foods high in sugar, salt, oil and fat are also high in calories so they are bad for the body. Remember, high-calorie foods are the starting point for various health problems, from weight gain, diabetes, hypertension, high cholesterol, to heart disease.

The Indonesian Ministry of Health recommends that we limit the portion of sugar, salt and fat in principleG4G1L5 to make it easier to remember. The guidelines are, gula4 tbsp per day, garam 1 teaspoons per day, and lmother as much 5 tablespoons / day.

As a step to reduce sugar, you can replace sugar or refined sugar with low-calorie sweeteners. Alternative sweeteners tend to be safer for your blood sugar levels.

4. Make exercise a necessity

Exercise is a healthy diet method that is easiest for you to do. Just adjusting the portion of the meal will not be successful in losing weight if it is not accompanied by regular exercise. The reason is, your body still needs to burn the extra calories that enter the body, as well as build muscle. If not with exercise, in what other ways can body fat be removed?

So, start getting used to exercise regularly for at least 30 minutes every day. So, to start with, you can really take a leisurely walk or jogging for 30 minutes in the home area. From now on, make sports a necessity, no longer an obligation.

5. Stay away from bad habits

In addition to adjusting your diet and regular exercise, your diet plan will work better if you also adopt an overall healthy lifestyle. What are the good patterns of life?

There are various ways you can do this. For example, getting enough sleep 7-8 hours per night, as much as possible avoid overtime and stay up late. Then, avoid consuming alcohol and don't smoke. These things will help your healthy diet go easy.

Healthy diet food choices

Actually there are many healthy foods that you can consume during your diet. Some of the examples below may be your reference.

1. Oatmeal

Oatmeal is one of the healthiest foods that are most often consumed while on a diet. This is because oatmeal is a food that contains high fiber and has a low glycemic index.

The protein, magnesium, phosphorus and vitamin B1 content in oatmeal also functions to produce energy so that it keeps you excited for activities.

Apart from helping you lose weight, oatmeal can also help maintain normal cholesterol and blood sugar levels. That is why, for your breakfast menu, oatmeal can be the right choice.

2. Apples

Apples are one of the most popular fruits when people are on a diet. This red or green fruit does contain good nutrients and can help your efforts to lose weight.

One apple (about 100 grams) is known to contain 95 calories, most of which comes from the carbohydrate content in it. Although high in calories, apples are a fruit that is free of fat, sodium and cholesterol. This fruit is also rich in water because 86 percent of the apple content is water.

While the fiber contained in it is water soluble fiber which is effective in making you endure hunger longer. This means, you can make apples as a distraction for healthy diet foods between meals, so as to prevent you from consuming excessive amounts of food.

Apples also have a low glycemic index value so they are safe for diabetics who want to control their weight.

3. Egg whites

Usually egg whites are consumed by bodybuilders as a healthy diet menu. Unlike egg yolks, egg whites are high in protein but low in fat, making them suitable as food for your diet.

U. S. Department of Agriculture Nutrient Data Laboratory, said in the SF Gate that chicken egg whites contain slightly more protein than egg yolks. One large serving of egg white contains 3.6 grams of protein, while the yolk contains 2.7 grams. Although the difference in protein content between egg yolks and whites is not that much, what distinguishes the two is their quality.

The protein found in egg whites is a high-quality protein complex. The protein complex itself contains all the essential amino acids the body needs. In addition, this healthy diet food does not have a glycemic index value, because it does not contain carbohydrates, so diabetics can safely consume egg whites.

But remember! You must consume it in sufficient quantities and as needed. Don't forget, vary egg whites with other healthy diet menus so that your nutritional intake is still fulfilled.

4. Broccoli

You can rely on broccoli as a healthy diet food. This is because broccoli is low in calories but rich in vitamins, fiber and minerals. Imagine, one glass full of broccoli pieces only contains 30 calories. As for the fiber content, broccoli has as much as 5 grams of fiber which can help you feel full throughout the day.

Not only that, this vegetable is also able to help control blood sugar levels.

5. Fish

In addition to the various types of food that have been mentioned above, you can also eat fish as a healthy diet food. The good content of omega-3 fats in fish can help you lose weight, you know! Usually, this fat is in deep-sea fish such as salmon, tuna, and mackerel.

In addition, a study conducted in Sweden revealed that people whose dinner menu was fish tended to get used to eating less the next day than people who ate meat.

In order for the benefits of this fish to be more optimal, you should avoid eating fish by frying it. Instead of losing weight, adding trans oil will actually contribute more fat to your body.

7. Low calorie snacks

No need to leave the habit of snacking. While on a diet, you are actually not prohibited from eating snacks. Currently, there are many healthy snacks sold in the market as healthy diet foods.

However, make sure if the snacks you consume are low in calories and don't contain high sugar, yes. Therefore, always check the nutritional value labels printed on food packaging before you buy healthy snacks. Pay close attention to the sugar, fat, and calories in these snacks.

Healthy diet menu recommendations

Actually designing a healthy diet menu for everyday is not difficult, as long as every food and snack you consume contains protein, fiber, complex carbohydrates and less fat. Here are some references to healthy diet menus that you can try to apply for everyday.

Healthy diet menu 1

Source: Inspired Taste

Breakfast

• Tea or coffee with sugar, do not add milk
• Two pieces of whole wheat bread with butter

Lunch

• Grilled chicken breast with a spread of butter (butter) or olive oil
• Boiled vegetables (such as carrots, broccoli, corn) and mashed potatoes (mashed potato)
• Glass of water

Dinner

• Lean meat steak
• Mashed potato
• Glass of water

Snack

• Apple

Healthy diet menu 2

Breakfast

• A cup of plain yogurt with honey
• One banana
• Glass of water

Lunch

• Vegetable salad plus macaroni, use olive oil to make it healthier
• Glass of water

Dinner

• Skinless boiled chicken breast
• Broccoli and red bean setup
• Glass of water

Snack

• Granola bar

Healthy diet 3

Breakfast

• Boiled eggs plus cheese

Lunch

• Red rice
• Pepes fish
• Tofu or boiled tempeh

Dinner

• Vegetable salad add lemon juice, mushrooms, and a little olive oil (can also be added with pieces of chicken breast or shrimp and a sprinkling of cheese)
• Glass of water

Snack

• Real fruit juice without added sugar

Don't want to bother? Try healthy catering

For those of you who don't have time to make your own healthy diet menu, catering can be the solution. Yes! Currently there are many diet caterers that offer a variety of daily meal menus that are low in calories but still high in nutrition, If you use a diet catering service, your meal hours will be regulated by the caterer. Each catering menu has been arranged in such a way, from the nutritional content and calorie needs to many portions to help you diet.

Typically, dietary caterers provide three main meals and two healthy snacks over a period of time. For example, if you subscribe to the mayo diet catering package for two weeks. Well, the catering diet will provide 3 main meals (breakfast, lunch and dinner), as well as two healthy snacks.

This will make it easier for you to eat regularly until the subscription period is over. This method will also make it easier to help you lose weight. So, if you don't follow what is provided by the catering provider, for example eating other foods outside of catering, of course weight loss will be more difficult even if your healthy diet plan is smooth.

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