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| Fast diet or healthy diet? |
If you want to lose weight, half to one kilogram per week is the recommended healthy weight to be eliminated.
Sudden change of diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor also does not allow a sustainable lifestyle changes that aim to maintain a stable body weight ideal in the long term.
Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains approximately 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.
Fast Diet Risks
Rapid weight loss likely will not last long. Moreover, people who lose weight quickly will be at risk of health problems:
Body weakness and fatigue
Generally, people who want to lose weight quickly will eat in smaller portions or even force yourself to not eat. This condition makes the body lacks calories so easy limp and tired. The productivity of the person would be decreased.
Less nutrients
The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want the weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.
Rapid weight climbed back
Fast diet does not provide an opportunity to train the body to burn calories in large quantities. Yet to achieve results that can last a long time, the necessary lifestyle changes gradually and comprehensively, ranging from sports to dietary adjustments. Diet quickly make the food you eat does not burn to the maximum so that the body weight back up.
Damage to the muscle tissue
Diet is done with extreme and do not burn fat faster, but burn the muscles so that muscle tissue becomes damaged.
Other body disorders
Some diseases that can attack as fast diet side effects include headache, constipation, hair loss, and irregular periods.
Serious illness that may occur
Diet quickly performed on an ongoing basis can be risky to bring serious diseases, among others:
- - Gallstones: occurs in 1-2 of the 10 people who lost weight in large quantities in a few months.
- - Electrolyte imbalance in the body.
- - Dehydration.
Common mistakes Do When Diets
Here are some common habits in fast diet that actually could harm your health:
Skip the main meal
Research shows that people who regularly eat morning, noon, and night is to maintain ideal body weight. Breakfast containing enough fiber and protein will keep you feeling full until lunch time arrives. But skip the main meal makes you tend to eat a lot of snacks in between main meals.
Underestimate the content of snacks
Have you noticed approximately how many calories are contained in two pieces of fried food, a bag of potato chips, and a piece of cake The total could exceed the calories you should consume. Check the nutrition labels on food packaging can help you estimate the number of calories consumed.
Did not eat snacks
Eating high-calorie snacks that are at risk to make diets fail. But apparently if snacks were kind of healthy and low calorie makes people far away from hunger and more able to maintain ideal body weight. Protein-rich snacks such as almonds can keep the body's metabolism to keep working optimally.
Drinking too many calories
People who do a quick diet tend to avoid the consumption of high-calorie foods. Instead, they consume more sweet drinks. Whereas certain number of calories in drinks like coffee with cream and soda is actually no less than food. Additionally, these drinks will only make the stomach feel hungry so that in the end you need to eat more.
Less consumption of mineral water
Some people think that the consumption of mineral water makes the body fat. In fact, the mineral water is an important element in burning calories. Consumption of at least eight glasses per day will actually increase the rate of metabolism.
Considering the body every day
If your body weight down in a matter of days, it's likely that down is the water content in the body. But not fat. Instead of measuring weight every day, try to focus more on long-term goals such as target of eliminating half a kilogram within 1-2 weeks.
Setting targets unrealistic
In addition to frustrating because desire is not achieved, targeting to lose weight up to 5 kilograms a week can make you intend to do everything possible, including unhealthy ways to achieve it. Stress because the target is not reached it can trigger you to eat more.
How to Healthy Diet
Basically a healthy diet is about managing diet, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients your body needs can be met.
Some simple steps that can be a guide:
Determine the target healthy each week.
Targets small and simple significant value as a step towards sustainable lifestyle changes. In addition, setting realistic targets and successfully fulfill regular basis will make you feel positive. For example, if you like to eat fried food every day, targeted to not eat them within a week. Instead, eat a healthy distraction like dried fruit.
Active.
As a first step, you do not need to exercise regularly to keep feeling fit. Do something that you like so that these activities can be done repeatedly like playing football with coworkers or cycling with the family. Schedule if the body in the morning before starting the move is the best way for those who find it difficult to take time as well. Try to exercise at least 2-3 hours per week.
Reduce food packaging.
Limit consumption of packaged food, ready meals, and fried foods. Group these foods contain a lot of calories, preservatives, and salt.
Choose foods that are processed in a certain way.
It is better to eat foods that are processed by steaming or boiling in water than are fried in hot oil. The food is steamed or boiled in a time not too long to have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and high in saturated fat.
Reset the contents of your plate.
Fill one-third of food on the plate with lean meat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Choose the type of source of healthy carbohydrates such as brown rice or potatoes. Eating fruits that are not too sweet like apples, tomatoes and avocados.
Initiate and continue the good habits.
The following simple habits can bring huge benefits if done consistently and in the long term:
- - Consuming mineral water with sufficient and regular.
- - Do not miss the main meal.
- - Increase consumption of vegetables so that you feel full longer.
- - Avoid buying or save high-calorie snacks in the house.
- - Discipline your exercise time.
- - Eat quietly while sitting at the dinner table and not while working.
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