Contents:
- Medical Video: How to Flatten Your Belly in 10 Days
- 1. Choose the type of food that is low in calories
- 2. Eat more often
- 3. Be careful with hidden GGL (sugar, salt, fat)
Medical Video: How to Flatten Your Belly in 10 Days
The concept of a diet, especially to reduce weight, is sticky with torment because you have to endure hunger. When in fact, the core of the diet is to regulate the calories in and out. One way is to adjust your diet. You might be considering reducing your portion of food, but how do you not feel tormented while on a diet?
1. Choose the type of food that is low in calories
If you are accustomed to eating a plate of nasi uduk complete with fried foods for breakfast, you can replace the menu with a lower calorie one. Try eating plain white rice and then reduce the fried side dishes. Reduce the portion of carbohydrates and multiply the portion of vegetables and fruit. If you are eating out, choose a menu that is lower in calories, for example, choosing chicken that is steamed or burned compared to fried chicken, to cut calories from oil. Or choose baked potatoes compared to French fries can also be an alternative menu option that is lower in calories. In this way, you can enjoy the same portion of food but fewer calories.
2. Eat more often
Most Indonesian people have the same diet, which is three large meals (breakfast, lunch, dinner) then interspersed with snack between meals. Say you decide to eliminate dinner from your menu, what might happen is the next morning you will feel very hungry and eventually tend to eat more than usual. Or if you deliberately eat a very small portion, before the next meal time you will feel hungry and finally snack on chips, chocolate and biscuits to prop up your stomach. You are then frustrated because you already feel on a diet, but your weight doesn't go down. This can be caused by excess calories from snacks. If this happens, you can try eating a little but often.
Don't be surprised if you can eat 6-7 times a day with this method. The key is to divide the portion of food you normally eat three times, to 6-7 times. For example, you are used to eating cereals, milk, bread and fruit at breakfast. You can divide it into cereals and milk before you eat, then 1-2 hours later you can eat bread and apples. By doing this, you can keep your blood sugar levels stable, preventing you from snacking which can increase your calorie intake. But make sure the food you eat is still a type of food that is low in fat and calories.
3. Be careful with hidden GGL (sugar, salt, fat)
Sugar, salt, and fat hidden in food may be one of your main enemies in dieting. Sometimes without realizing it, you consume more sugar, salt, and fat and then cause your calorie intake to increase. There is a formula that you can remember to limit the consumption of fat salt sugar, namely G4 G1 L5. G4 means the maximum consumption of sugar a day is 4 tablespoons, G1 is the limit of salt consumption in a day is 1 teaspoon, and L5 means the limit of consumption of fat in a day is 5 tablespoons. But this does not mean you can add 4 tablespoons of sugar in your coffee and then you can still eat bread with jam. Remember, bread and jam also contain sugar.
For example, if you eat one piece of chocolate donut and a glass of soda, you have already consumed your sugar consumption all day. Because, in one piece of chocolate donut can contain 1.5 tablespoons of sugar and in a glass of soda there are 2.5 tablespoons of sugar.
Of course you can't count sugar, salt and fat every time you want to eat something. Then how to work around this? The concept remains the same, you can choose the type of food and drink that is low in calories. For example, compared to ordering soda to accompany your lunch, try consuming just plain water or unsweetened fruit juice. You can also replace your snack with fruits. In this simple way you can get rid of hidden calories from sugar, salt, and fat.
READ ALSO:
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