Diet Fast Or Diet Healthy?

If you want to lose weight, half to one kilogram per week is the recommended healthy weight to be removed.

Sudden diet changes to lose weight quickly make you risk of health problems. This unhealthy effort also does not allow for sustainable lifestyle changes aimed at maintaining ideal stability in the long term.

Half to one kilogram per week is the recommended amount of weight loss. Half a kilo of fat contains about 3,500 calories. So to reduce half a kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.

The Risk of a Fast Diet

Rapid weight loss is less likely to last. In addition, people who lose weight quickly will risk health problems:

The body is limp and easily tired

Generally, people who want to lose weight quickly will eat in smaller portions or even force themselves to not eat. This condition makes the body lack of calories so easily weak and tired. The productivity of the person will decrease.

Lack of nutrition

The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal amount to function properly. But when you want to lose weight immediately, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. Though your body needs all the elements to keep the body healthy and not susceptible to disease.

Weight quick rise again

A fast diet does not provide an opportunity to train the body to burn calories in large quantities. In fact, to achieve results that can last long, it takes lifestyle changes gradually and thoroughly, ranging from exercise to setting diet. Diet quickly makes the food you consume is not burning to the maximum so that the body weight back up.

Damage to muscle tissue

Diets that are done with extreme and fast do not burn fat, but instead burn the muscles of the body so that muscle tissue becomes damaged.

Other body disorders

Some diseases that can attack due to the effects of fast diet, among others, headache, constipation, hair loss, and irregular menstruation.

Serious disease that may occur

Continuous fast diets can pose a risk of serious illness, including:

Gallstones: occurs in 1-2 of 10 people who lose weight in large quantities in a few months.
Electrolyte imbalance in the body.
Dehydration.
Common Mistakes Done During Diet

Here are some common habits in a fast diet that can actually harm your health:

Skip the main meal

Research shows that people who regularly eat breakfast, lunch, and even more can maintain ideal body weight. A breakfast containing enough fiber and protein can keep you feeling full until lunch time. But skipping the main meals makes you likely to eat lots of snacks on the sidelines of the main meal.

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 amount can exceed the calories you should consume. Checking nutritional labels on food packaging can help you estimate the number of calories consumed.

Not eating snacks at all

Eating a high-calorie snack is at risk of making the diet fail. But it turns out if the snack is a healthy and low-calorie type actually makes people away from hunger and better able to maintain ideal body weight. Protein-rich snacks such as almonds can keep your metabolism up and running.

Drinking drinks that are too many calories

People who fast diet tend to avoid high-calorie foods. Instead, they consume more sugary drinks. Whereas the number of calories in certain drinks such as coffee with cream and soda drinks actually do not lose much compared to food. In addition, these drinks will actually 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 become fat. Though mineral water is the most important element in burning calories. Consumption of at least eight glasses per day will increase the rate of metabolism.

Weigh the body every day

If your body weight goes down in a matter of days, then most likely the down is the water content in the body. But not fat. Instead of measuring weight every day, try to focus on long-term goals such as the target of eliminating half a kilogram within 1-2 weeks.

Set unrealistic targets

In addition to frustrating because the desire is not achieved, targeting to lose weight up to 5 pounds a week can make you intend to do everything, including unhealthy ways to achieve it. Stress due to unattainable targets can actually trigger you to eat more.

How to Diet Healthy:

Basically a healthy diet is about managing your diet, including choosing the type of food you should eat. A healthy diet is when all the nutrients your body needs can be met.

Some simple steps that can be a guide:

Set a healthy target each week.

Small and simple targets are important as a step toward sustainable lifestyle change. In addition, setting a realistic target on a regular basis and successfully fulfilling it will make you feel positive. For example, if you like eating fried foods every day, target to not consume them within a week. Instead, consume a healthy distraction like dried fruit.

On move.

As a first step, you do not need to exercise regularly to stay in shape. Do something you love to do it over and over again like playing futsal with coworkers or cycling with family. Scheduling the exercise in the morning before starting a move is the best way for those of you who find it difficult to take the time as well. Try to exercise at least 2-3 hours per week.

Reduce packaging food.

Limit consumption of packaged foods, ready-to-eat foods, and fried foods. This type of food group contains many calories, preservatives, and salt.

Choose foods that are processed in a certain way.

Better to consume foods processed by steaming or boiling than fried in hot oil. Foods that are steamed or boiled in the not too long have a more complete nutritional content than fried foods. Meanwhile, fried foods contain high calories and saturated fats.

Rearrange the contents of your plate.

Fill one-third of the food on the plate with lean meats, fish, or poultry. Try to multiply the portion of fruits, vegetables, and nuts. Choose a healthy source of carbohydrates such as brown rice or potatoes. Eat less sweet fruits like apples, tomatoes and avocados.