Contents:
- Medical Video: Nutrition and Weight Loss with Amy Lee MD | UCLA Center for Human Nutrition
- How to eat a healthy natural diet without endangering health
- 1. Choose the right food, don't skip meals
- 2. Arrange portions according to needs
- 3. Replace sugar with a healthier sweetener
- 4. Make exercise a necessity
- 5. Applying a healthy lifestyle
- Healthy food choices that are consumed daily
- 1. Oatmeal
- 2. Apples
- 3. Egg white
- 4. Broccoli
- 5. Fish
- 7. Low-calorie snacks
- Design a healthy diet for everyday
- Healthy diet menu 1
- Healthy diet menu 2
- Healthy diet menu 3
- Is diet catering effective for weight loss?
Medical Video: Nutrition and Weight Loss with Amy Lee MD | UCLA Center for Human Nutrition
Want to have an ideal body weight? It's okay if you want to get it by diet. But be careful, you must be smart to choose the right diet. Instead of losing weight, your scales actually jumped dramatically. There are even some extreme diets that cause health problems, you know. Well, that's why,You must undergo a healthy natural diet so that your weight loss and health are not compromised.
Then, how to do a natural healthy diet to lose weight without endangering health? See the full guide in this article.
How to eat a healthy natural diet without endangering health
Basically, being overweight results from too many calories entering the body. While the calories expended are not comparable to those that enter, so the calories accumulate and turn into fat. In the end fat is what makes your stomach distended and the size of your thighs and arms increases.
Even though you really want to get the ideal body weight, you should be picky on a diet that does not endanger health. It's not difficult to apply a healthy natural diet, because basically everyone - want to be overweight or not - has to go on this diet to avoid various chronic diseases later. Then, how to do a healthy natural diet?
1. Choose the right food, don't skip meals
The first natural way to eat a healthy diet is to choose foods that you consume everyday. Yes, choosing the right food intake plays an important role for the success of your diet program.
You can do this healthy diet by avoiding fatty and containing foods high sugar. Foods with high sugar have a high caloric value so it is bad for the body. Also, avoid packaging and fried foods because such foods will only thwart your healthy diet.
Conversely, if you want to undergo a healthy natural diet, multiply the consumption of fruits and vegetables. But, that doesn't mean you avoid eating rice or eating side dishes. All the food is still needed for the body, but you have to arrange the portions well.
2. Arrange portions according to needs
After choosing the right food, then the next healthy diet is to adjust the food portions. You have to eat according to your daily calorie needs. Of course, this can't be randomly calculated.
If you have trouble you can consult this with a nutritionist. However, for those of you who have weight, you will usually be allowed to eat 1500 calories of food.
To apply a healthy diet, keep that in mindin one meal you have to balance all the nutrients your body needs. You can adjust it to the principle of balanced nutrition, which is carbohydrates, proteins, fats, vitamins and minerals.
So, in one meal, you have to eat basic foods, animal dishes, vegetable dishes, one bowl of vegetables, and fruit as a distraction. You can apply portions according to the illustration of the following balanced nutrition.
3. Replace sugar with a healthier sweetener
Many people often underestimate the way this healthy diet. In fact, a healthy diet by replacing sugar with a healthier sweetener is a powerful one to reduce your weight.
How often do you add sugar to your food or drink? Many people don't know how much sugar they consume in one day. Remember, sugar and sweet foods are foods that cause excess weight, and are certainly bad for your blood sugar levels.
From now on, you should replace sugar with sweeteners that have lower calories - but no less sweet than sugar. Now there are many artificial sweeteners that have low calories, safe for them blood sugar levels, and don't make weight scales soar.
4. Make exercise a necessity
Sports is the easiest way for a natural healthy diet to do. Because the healthy diet aLami will not be optimal if you do not exercise. Therefore, from now on make exercise as a necessity, no longer an obligation.
Because your body needs to remove and burn calories into the body. If not with regular exercise, in what ways will the stack of calories - in the form of fat - be removed?
Begin to get used to exercise regularly every day, at least 30 minutes. To start, you can just take a leisurely stroll or jogging for 30 minutes in the area of the house.
5. Applying a healthy lifestyle
After applying various ways to a healthy diet as mentioned above, it would be nice if you also apply a good lifestyle as a whole. What are the good life patterns?
You can do this in various ways, for example sleeping enough and avoid staying up late. Then, avoid consuming excessive alcohol and don't smoke. These things will help your natural healthy diet run easily and successfully.
Healthy food choices that are consumed daily
There are actually many healthy diet foods that you can consume. However, some healthy diet foods below might be your reference.
1. Oatmeal
Oatmeal is one of the most commonly consumed healthy diet foods. Even oatmeal can be considered as a healthy diet that must be present every day in your menu.
A study conducted for 6 years by researchers from the University of California has proven that eating outmeal as a healthy diet menu has been proven to help you lose weight.
In the study it was found that people who always had breakfast with oatmeal had a lower body mass index than people who did not have breakfast at all and groups of people who ate breakfast with other menus. This happens because oatmeal includes foods that contain high fiber and low glycemic index values.
The content of protein, magnesium, phosphorus, and vitamin B1 in oatmeal also functions to produce energy so that you are still excited to undergo activities.
Besides being proven to help you lose weight, oatmeal can also help maintain cholesterol and blood sugar levels to stay normal. For your diet program's breakfast menu, oatmeal can be the right choice.
2. Apples
Apples are one of the fruits that most people like when on a diet. This red or green fruit does have good nutritional properties and can help your efforts in reducing weight scales. In one small apple or around 85 grams, only 50 calories contain 12 grams of carbohydrates.
While the fiber contained in it is water soluble fiber that works to make you hold hungry 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 level of glycemic index so it's safe for those of you who have diabetes, but want to control your weight.
3. Egg white
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, so they are suitable as food for your diet.
Yes, just 100 grams of egg white contains 10.9 grams of protein. Meanwhile, for fat there is only about 0.17 grams. Because it is low in fat, you do not need to worry about this food will increase the fat deposits in the body.
Plus, this healthy diet has no glycemic index value, because it has no carbohydrate content, so diabetics can safely consume egg white.
Even though it's low in fat, you should consume it in sufficient quantities and according to your needs. Do not forget, vary the egg white with other healthy diet menus so that your nutritional intake is still fulfilled.
4. Broccoli
You can count on Broccoli as one of the healthiest diet foods. This is because broccoli is calorie lace but rich in vitamins, fiber, and minerals. Imagine, one glass filled with pieces of broccoli only contains 30 calories. While for fiber content, broccoli has as much as 5 grams of fiber which can help you full all day.
Not only that, in people with diabetes, this type of vegetable can help control blood sugar levels. So, eating broccoli as much as possible also will not make your blood sugar rise.
5. Fish
In addition to the various types of food mentioned above, you can also eat fish as a healthy diet. The good fat content in fish can help you put on weight, you know. Unlike meat, fish have a type of omega-3 fat that is good for brain health. Usually, this fat is in deep-sea fish such as salmon, tuna, mackerel.
In addition, a study conducted in Sweden revealed that people whose dinner menu was fish, tended to have 11% lower intake than people who ate meat.
Eating enough and not excessive intake is also a way for diabetics to manage their disease. So that the benefits of this fish are more optimal, you should avoid eating fish by frying it. Instead of wanting to lose weight, the cooking process will actually contribute more fat to your body.
7. Low-calorie snacks
No need to leave the habit of snacking. During your diet, you really are not forbidden to eat snacks. Today there are many healthy snacks on the market as healthy diet foods.
However, make sure if the snack you are consuming is indeed low in calories and does not contain high sugar, huh. Therefore, always check the nutritional value label printed on the food packaging before you buy a healthy snack. Look carefully at the sugar, fat, and calories in the snack.
Design a healthy diet for everyday
Actually designing a healthy diet for everyday is not difficult, as long as every meal and snack you consume contains protein, fiber, complex carbohydrates and a little fat. Here are some healthy diet menu references that you can try to apply for everyday.
Healthy diet menu 1
Breakfast
- Tea or coffee with sugar, don't add milk
- Two pieces of whole wheat bread with butter
Lunch
- Grilled chicken breast with a mixture 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
- Setup broccoli and red beans
- Glass of water
Snack
- Granola bar
Healthy diet menu 3
Breakfast
- Boiled eggs plus cheese
Lunch
- Red rice
- Pepes fish
- Boiled tofu or 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
Breakfast is a must if you are on a diet. The key is to avoid foods high in fat and high in calories. Enough for your breakfast intake with foods that are high in protein and fiber to keep you full until noon. Snacks in the healthy diet mentioned above are optional, meaning you can eliminate them if you really don't need them.
Usually dinner can be bomerang for you to overeat, especially if you only eat a little lunch. That's why, always pay attention to your meal portions. Ideally, divide your plate 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 heavy fatty foods or high-sugar foods at dinner to keep your weight under control.
Is diet catering effective for weight loss?
Another healthy diet that is no less popular is by following a healthy diet. For those of you who do not have time to make a healthy diet menu, catering to a diet can be a way of your healthy diet.
Yes, there are now many diet catering that offer a variety of low-calorie daily meals in smaller portions. Even so, the type of food per portion is more and varies depending on what type of diet you use. Usually diet catering foods are obtained by boiling, steaming, roasting, or sautéing to avoid using cooking oil.
Not only that, your meal time will usually be arranged by the catering provider. Ideally, diet catering provides three main meals and two healthy snacks in a certain period of time.
For example, if you use the mayo diet catering package for two weeks. Well, diet catering will provide 3 main meals (breakfast, lunch and dinner), and two healthy snacks. This will require you to eat healthy regularly until the catering period is finished, so it will be easier for you to lose weight.
However, this target can be achieved if you eat other foods other than those offered by diet catering providers, including not drinking any drinks other than water.
This is because most sweet and canned foods and drinks contain high sugar and calories so they can contribute to excess fat storage in the body. Even "healthy" drinks such as fruit juice still contain high enough calories.
So, if you do not follow what is provided by the catering provider, for example eating other foods outside the catering, of course weight loss will be difficult to occur. In fact, your weight might actually increase because of the calories you consume excess.
Because, each catering menu has been arranged in such a way, starting from the nutritional content and caloric needs to many portions to help you diet.
