Fast Diet or Healthy Diet ?

Sudden changes in diet to lose weight quickly risk you experiencing health problems. This unhealthy effort also does not allow a sustainable lifestyle change that aims to maintain the stability of the ideal body weight in the long run.

Half to one kilogram per week is the recommended amount of weight loss. Half a kilogram 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.

Fast Diet Risk

Fast weight loss tends not to last long. In addition, people who lose weight quickly will be at risk of experiencing health problems:

a. The body is weak and easily tired

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

b. Lack of nutrition

The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal amount in order 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. Even though your body needs all the elements so that the body remains healthy and not susceptible to disease.

c. Fast weight rises again

A fast diet does not provide an opportunity to train the body to burn large amounts of calories. Whereas to achieve results that can last a long time, lifestyle changes are needed gradually and comprehensively, from sports to diet settings. A fast diet makes the food you consume does not burn to the maximum so that the body weight goes back up.

d. Damage to muscle tissue

A diet that is done extreme and fast does not burn fat, but burns the muscles of the body so that muscle tissue becomes damaged.

e. Other body disorders

Some diseases that can attack due to the side effects of a fast diet include headaches, constipation, hair loss, and irregular periods.

f. Serious illness that might occur

A fast diet that is carried out continuously can risk serious illness, including:

Gallstones: occur in 1-2 in 10 people who lose weight in large amounts in a few months.
Electrolyte imbalance in the body.
Dehydration.

How to Diet Healthy

Basically a healthy diet is about managing your 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:

a. Determine healthy targets every week.

Small and simple targets are important as a step towards sustainable lifestyle changes. In addition, setting realistic targets regularly and successfully fulfilling them will make you feel positive. For example, if you like eating fried food every day, target not to consume it within a week. Instead, eat healthy interrupts like dried fruit.

b. Actively moving.

As a first step, you don't need to exercise regularly to stay in shape. Do something that you like so that the activity can be done repeatedly like playing futsal with coworkers or cycling with family. Scheduling your body in the morning before starting your activities is the best way for those of you who find it difficult to spend time too. Try to exercise at least 2-3 hours per week.

c. Reduce packaged foods.

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

d. Choose foods that are processed in a certain way.

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

e. Reset the contents of your plate.

Fill a third of the food on a plate with lean meat, fish, or poultry meat. Try to increase the portion of fruits, vegetables, and nuts. Choose a type of healthy carbohydrate source such as brown rice or potatoes. Eat fruits that are not too sweet like apples, tomatoes and avocados.

f. Start and continue good habits.

The following simple habits can bring great benefits if done consistently and in the long run:

Eating mineral water fairly and regularly.
Don't miss the main food.
Increase consumption of vegetables so you feel full longer.
Avoid buying or storing high-calorie snacks at home.
Discipline your sports time.
Eat calmly while sitting at the dinner table and not while working.