Here's how to eat properly without harming the body

Here's how to eat properly without harming the body

Many people think that dieting is a way of eating by reducing portions and types of food. Although there are more of these two elements on the diet. Find out about the healthiest diet methods to help you lose weight.

How to eat right

Eating healthy is not as easy as it seems. One strategy can be a weight gain boomerang. For this reason, healthy eating requires proper weight loss counseling. Below is a guide.

1.        Calorie requirement calculation

Before putting together a menu, it's best to determine your calorie needs to begin a healthy diet. Everyone has different calorie needs based on various factors such as age and health. For example, overweight people have different calorie needs than healthy people who want to lose weight.

Getting the right amount of calories from food and drink gives your body the energy it needs. As a result, bodily functions function normally, from thinking to pumping blood to breathing. So, before designing a weight maintenance diet, first determine your calorie needs for your body to function normally.

2.       Adjust food portions

Along with calorie needs, portion control is another healthy diet to consider. Dieting doesn't mean you should avoid different types of foods. The reason for this is that the body still needs all types of food, you just need to properly manage portions. Ideally you can divide the plate into 3 sections consisting of:

·         a quarter for meat or protein sources,

·         a quarter for carbohydrates and

·         the rest is green and colorful vegetables.

In fact, you need to adjust the portions of the food according to the principle of a balanced diet. Remember to avoid high-fat or high-sugar foods at dinner to keep your weight from skyrocketing.

3.       Create a regular meal plan

Many people believe that skipping meals can help you lose weight quickly. Actually it isn't. Every meal is important to leading a healthy lifestyle. Skipping meals makes the body feel hungry quickly, blood sugar fluctuates, and causes stress. If you want to reduce food portions, you can split 3 large meals into 6 smaller meals throughout the day. The key is that you still need to avoid fatty and high-calorie foods.

Also, do not skip breakfast with foods rich in protein and fiber. This is done to keep the body feeling full longer before lunch.

4.       Eat slowly

Eating slowly is proving to be part of a safe way to eat healthily. This method sometimes makes you feel full faster. With the introduction of Harvard Health, experts report that a full stomach is part of a person's post-meal satisfaction factor. This satiety factor was also caused by the brain. Because the brain also needs a number of signals from the digestive hormones released by the digestive tract.

Meanwhile, eating too fast doesn't really give the body enough time to send out those hormonal signals. As a result, you may keep eating because your stomach isn't full.

5.        Eat until you feel hungry

If you want to be successful with your weight loss program, try to eat until you feel hungry. These healthy eating tips are designed to prevent excess energy from being stored in the body as fat. As a result, the weight was returned. So listen to your hunger and eat when these bodily signals appear. If you're not convincing, try eating large portions at breakfast and gradually reducing the portion before dinner.

It might be difficult at first. However, this method of losing weight is much safer if you can get used to it over time.

Types of foods suitable for a healthy diet

How to live a healthy diet cannot be separated from nutritious food. Below are some food options that can support your diet.

1.       Vegetables and fruits

One of the types of foods that must be consumed while dieting are vegetables and fruits. Fresh vegetables and fruits need to be eaten with other staple foods to have a balanced diet. In addition, a diet rich in these two foods can reduce the risk of various chronic diseases. Fruits and vegetables, on the other hand, contain the nutrients that the body needs, such as vitamins, minerals, and fiber. There are also fruits and vegetables that are good for losing weight, including:

·         Apple,

·         Banana,

·         a family of berries such as blueberries or grapes

·         Carrot,

·         broccoli or

·         Pepper.

2.       Whole Grain

Whole grains are a source of complex carbohydrates that contain fiber, which is good for the body. This single grain contains many important vitamins and minerals that help the body feel full and maintain weight. Some nutritionists recommend including whole grains in a healthy diet. Because this source of fiber is rich in vitamin B9 (folic acid), iron, potassium and magnesium.

Whole grains not only keep your stomach feeling fuller for longer, but also provide you with wholesome nutrition. Some types of foods that contain whole grains are:

·         Brown rice,

·         buckwheat,

·         Rolled oats (oatmeal)

·         popcorn plus

·         Whole wheat bread or pasta made from whole wheat flour.

3.       Lean protein

Don't forget that protein is also a source of energy that the body needs, especially in a healthy diet. However, too much protein, especially high fat content, can be harmful to health, including obesity. According to the World Health Organization, reducing your total fat intake to less than 30% helps prevent unhealthy weight gain.

Therefore, another alternative to meet these nutritional needs is to consume low-fat proteins, such as:

·         Fishes,

·         White meat,

·         egg or egg white

·         to know,

·         Peas, Dan

·         Milk and low-fat dairy products.

4.       Limit sugar and salt

Diets don't usually work without reducing sugar, salt, and oil intake. The restriction of these three components is considered an effective method of dieting. Foods high in sugar, salt, oil and fat tend to be high in calories. That is, these three things are not good for health. The reason is that high-calorie foods can cause severe weight gain and the risk of various diseases.

The Indonesian Ministry of Health recommends limiting sugar, salt and fat according to the principles of G4G1L5, namely:

·         sugar 4 tablespoons per day,

·         Salt 1 teaspoon per day and

·         Fat 5 tablespoons a day.

You can also replace granulated or sweetened sugar with low-calorie sweeteners. This aims to control blood sugar levels to prevent a sudden spike.

5.       Low-calorie snacks

Even if you're on a diet, that doesn't mean you can't snack. However, it is recommended to choose healthy, low-calorie and low-sugar snacks for your diet. Therefore, always check the nutritional information on the snack packaging before purchasing. Pay special attention to the sugar, fat and calorie content of the snack.

There are also low-calorie snacking options that can be consumed while dieting, including:

·         coconut chips,

·         boiled eggs,

·         fruits like apples,

·         Greek yogurt and berries

·         Fruit juice,

·         protein smoothies,

·         Edamame, Dan

·         other low-calorie foods.

In fact, there are many things to consider when eating healthy, such as: B. Weight, BMI and condition of each individual. To do this, always consult a nutritionist or nutritionist before beginning any diet program. Hello Health Group does not provide medical advice, diagnosis or treatment.