Do you want a healthy diet? Here's the key

Do you want a healthy diet? Here's the key

The ideal appearance with a slim body is usually the target that is trying to be achieved by people who go on a diet. Though in fact a diet or regulating diet is not only needed for appearance, but also health. Remember, do not carelessly diet to pursue the target weight because the diet must be done for the purpose of becoming healthier.

So far, many have thought that the diet ‘means’ reduces daily food and calorie intake, so many people on diets don't eat or only reduce their daily meals. Obviously this is a wrong diet pattern that can trigger diseases such as ulcers and gallstones. Make sure healthy food for your diet must contain enough nutrients to keep your body healthy. Here's how you should take a healthy diet!

Appropriate Food Consumption

Healthy foods for a diet are foods with balanced nutrition and low calories. For a diet, you can prioritize eating vegetables, fruits, lean meats, fish, nuts, seeds, and low-fat dairy products. It is also important to avoid foods with high fat and sugar content.

Limit consumption of fried foods and fast food, then prioritize foods that are processed by steaming or boiling so that food nutrients are maintained and foodstuffs do not contain high saturated calories and fats.

Eat Regularly

Don't intentionally not eat breakfast or not eat dinner just because you want to diet. Skipping meals is actually a danger because it will make blood sugar levels unstable and energy will decrease. The best way to diet is to eat regularly three times a day, or if you want to eat small portions can be as much as six times a day. Prioritize breakfast with high fiber and protein ingredients, this is important so you don't feel hungry all day.

Set the portion of food

The portion of food when the diet must be maintained, not too much and not too little. Ideally, each portion of food you consume consists of a quarter of the carbohydrate, a quarter of the protein, and half of the vegetable. Prioritize healthier complex carbohydrates such as brown rice or potatoes and fruits that are not too high in sugar content.

Limit consumption of sugar, salt, and trans fat

Consumption of sugar, salt, and excess fat will result in weight gain and can increase the risk of diseases such as stroke, heart disease, or diabetes. So it's important to limit the consumption of all three. As recommended by the Indonesian Ministry of Health, the recommended daily sugar intake limit is 4 tablespoons, equivalent to 50 grams per day. While the limit of daily salt consumption is 1 teaspoon, equivalent to 5 grams per day and fat is 5 tablespoons or 67 grams of fat per day.

Exercise with a routine

A healthy diet depends not only on healthy food, but also a healthy lifestyle. Without exercise, your diet will certainly not be successful. Regular exercise helps reduce weight while maintaining a healthy body. Ideally you should spend time exercising for 30 minutes every day. Choose a sport that you really like so you can get more excited about every sport so you can routinely do it every day.

Drinking enough water

The body needs enough water to help the digestive process and help suppress hunger. Consumption of at least 2 liters of water per day is an important part of a healthy diet. In addition to drinking enough water, it is also important to avoid drinking high-calorie drinks such as soda, ready-to-drink fruit juices and other canned drinks.

What are the important nutrients that must be fulfilled during a healthy diet?

When undergoing a healthy diet to lose weight, which must be considered not only low calorie food intake but also rich in nutrients and have balanced nutrition. Come on, what are the important nutritional points filled with the body to help you achieve a healthy diet!

Calcium

Calcium intake is often overlooked when we are on a diet. Even though the body needs calcium to maintain strong bones and teeth, maintain the blood clotting process, and regulate body muscle contractions and heart rate. In addition, calcium helps the body's cells work properly, so that the body's metabolism runs optimally.

With vitamin D, Calcium works together to bind fat in the digestive tract and prevent fat from being absorbed by the blood, thereby helping the body shed fat. So, while on a diet, pay attention to adequate calcium intake from food sources such as soybeans, sardines, dairy products such as milk and yogurt, broccoli, or tofu.

Fiber

For those of you who are on a diet, it is strongly recommended to eat vegetables because vegetables are rich in good nutrients that are beneficial for health. In addition, vegetables are also low in calories and rich in fiber, which helps you feel full longer. By feeling full longer makes your meal portion less and you can more easily control your daily calorie intake. Apart from vegetables, you can also ensure adequate daily fiber intake by consuming food ingredients such as avocados, nuts, brown rice, whole wheat, apples, or pears.

Protein

Like fiber, protein is needed by the body to work properly and can help you feel full longer. To get enough protein intake, you can eat protein-rich foods such as red meat, fish, chicken, beans, eggs, and others. But avoid protein-rich foods that are processed by frying, because this processing method will increase the levels of trans fats and saturated fats in these foods. Also prioritize low-fat meat than processed meat, because the high fat content is not good for health and can increase body weight.

Vitamin C

To metabolize fat, the body needs vitamin C. Therefore, if you do not consume enough vitamin C, you will have difficulty losing weight. The body also needs vitamin C to optimize cell function and absorb iron. Meet the needs of vitamin C by consuming fruits such as oranges, berries, and other sources.

Magnesium

One function of magnesium is to help build muscle in the body which helps keep the body burning fat, even when you don't exercise. In addition, magnesium also maintains digestion and prevents bloating. So make sure you have enough magnesium intake through consuming nuts, fish, tofu, and green vegetables.

Omega 3 Fatty Acids

Omega 3 fatty acids contained in food ingredients such as salmon and tuna encourage an increase in the leptin hormone signal in the brain which functions to trigger orders from the brain to the body to burn fat and reduce appetite. In addition, Omega 3 fatty acids also activate enzymes that trigger fat burning in cells.

Some mistakes that are often made during a diet

Wrong-wrong method when the diet is even fatal to health, even though the diet is certainly intended to support the body to be healthier. Don't let your diet become ineffective and even harm your body just because of the following mistakes!

Deliberately Missing Breakfast Time

Breakfast is the most important meal time, because the food consumed at breakfast is your first source of energy for activities throughout the day. A healthy and sufficient breakfast even helps you feel full longer, so you avoid the temptation to snack or eat unhealthy foods.

Body Calorie Intake Is Too Low

Even though the number of calories each person needs is different, in general women need at least 2000 calories per day and men need at least 2500 calories per day. Do not let the diet make you limit food and consume calories too low. Lack of daily calorie intake will cause the body's metabolism to decrease, so the body does not burn fat properly.

Stop Consuming One Specific Food Group

Some types of diets recommend stopping consumption of certain food groups. For example, do not consume carbohydrates or do not consume fat at all. A diet like this can be dangerous because the body needs balanced calorie intake and nutrition.

Limiting the Body Only Consuming Protein

Protein intake is important when undergoing a diet but consuming too much protein, or just consuming protein without being balanced with other nutrients can actually endanger your health. Health problems such as kidney damage, high cholesterol, liver disorders, and other health problems can occur in you who go on a diet like this.

Not Exercising or Doing Physical Activity

When weight decreases, your chances of losing muscle mass increase. As a result, the body's metabolism decreases. To prevent this, you have to exercise to encourage fat burning, prevent a decrease in body metabolism, and maintain body muscle mass.

Consuming high-content drinks

You might pay attention to calorie intake from the food you consume, but don't neglect to also pay attention to calorie intake from drinks. Some types of drinks such as soda and other packaged drinks contain very high sugar, which can damage your diet and your efforts to lose weight.

Not Consuming Enough Fiber

Adequate fiber intake will help reduce food portions and maintain daily calorie intake. If you lack fiber intake from food ingredients such as vegetables and fruit, your diet will certainly be less than optimal.

A diet that is not done properly will actually cause health problems. Also, the weight you have succeeded in lowering will go back up easily. Be careful, do not be obsessed with pursuing weight loss in certain numbers you are even misstep and diet pattern!

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