Fast Diet or Healthy Diet

If you want to lose weight, half to one kilogram per week is the recommended healthy weight to lose. Changes in eating patterns suddenly to lose weight quickly risk making you experience health problems. This unhealthy endeavor also does not allow sustainable lifestyle changes aimed at maintaining stable 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. Risk of a Fast Diet Rapid weight loss tends not to last long. In addition, people who lose weight quickly are at risk of experiencing health problems:

Limp body and easily tired

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

Poor nutrition

The body needs the ideal amount of carbohydrates, vitamins, minerals, fat, and protein 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 fat. Though your body needs all the elements so that the body remains healthy and not susceptible to disease.

Body weight quickly rises again

A fast diet does not provide an opportunity to train the body to burn large amounts of calories. Yet to achieve results that can last a long time, lifestyle changes are needed in a gradual and comprehensive manner, ranging from exercise to eating patterns. A fast diet makes the food you consume does not burn to the maximum so that your body weight returns.

Damaged muscle tissue

Extreme and fast diets do not burn fat, but rather burn body muscles so that muscle tissue becomes damaged.

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.

Serious illness that may occur

A quick diet that is done continuously can run the risk of causing serious illness, including:
• Gallstones: occur in 1-2 of 10 people who lose large amounts of weight within a few months.
• Electrolyte imbalance in the body.
• Dehydration.

Common Mistakes Made When Dieting

The following are some habits that are commonly done in a fast diet that can actually harm your health:

Skip the main meal

Research shows that people who regularly eat breakfast, lunch and dinner are more able to maintain ideal body weight. A breakfast that contains enough fiber and protein can make you feel full until lunch time. But skipping main meals makes you tend to eat lots of snacks between breaks.

Underestimate the content of snacks

Have you ever noticed how many calories there are 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 nutrition labels on food packaging can help you estimate the amount of calories consumed.

Not eating snacks at all

Eating high-calorie snacks does indeed risk making the diet fail. But it turns out that if the snack is a healthy and low-calorie type, it makes people far from feeling hungry and better able to maintain ideal body weight. Protein-rich snacks such as almonds can keep the body's metabolism working optimally.

Drinking too many calories

People who go on a fast diet tend to avoid consuming high-calorie foods. Instead, they consume more sweet drinks. Though the number of calories in certain drinks such as coffee with cream and soda is actually not much less than food. In addition, these drinks will actually make the stomach feel hungry so in the end you need to eat more.

Consuming less mineral water

Some people think that consumption of mineral water makes the body fat. Though mineral water is the most important element in burning calories. Consumption of a minimum of eight glasses per day will actually increase the metabolic rate.

Weigh every day

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

Setting unrealistic targets

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

Healthy Diet Way

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 fulfilled. Some simple steps that can be a guide:

Set healthy targets every week.

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

Actively moving.

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

Reduce packaged food.

Limit consumption of packaged foods, prepared foods, and fried foods. This type of food group contains a lot of calories, preservatives, and salt.

Choose foods that are processed in a certain way.

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

Rearrange the contents of your plate.

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

Starting and continuing good habits.

The following simple habits can bring great benefits if done consistently and in the long run:
• Consuming mineral water adequately and regularly.
• Don't skip main meals.
• Consume more vegetables so you feel full longer.
• Avoid buying or storing high-calorie snacks at home.
• Discipline your exercise time.
• Eat calmly while sitting at the dining table and not while working.