Jakarta, CNN Indonesia –
Many people are still confused inside lose weight ideally. Most people eat less, don’t eat, even buy weight loss products that are sold on the internet.
The ideal way to lose weight is actually obtained by consulting a nutritionist, and of course consulting a nutritionist is not cheap.
There are other ways to lose the ideal weight, but it requires commitment, discipline, and good planning to run.
Centers of Disease Control and Prevention or the CDC states that the safest amount of ideal weight loss per week is 0.5 to 1 kilogram.
Those who lost more than their weight per week were more likely to regain their underweight later in life.
How To Lose Weight Ideal
Instead of eating less that can actually cause disease, try the following 7 types of supporting foods to lose weight:
1. Eat Healthy Snacks
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Nuts can be a healthy snack choice when losing weight ideally (Photo: Istockphoto / Fcafotodigital)- – |
People often choose unhealthy foods as snacks. Foods such as fried foods and foods rich in sugar are chosen by many people because they are practical and are considered delicious.
A study found that those who like to eat unhealthy snacks have more difficulty maintaining or losing weight.
Saving or buying healthy snacks either at home or at work can help a person meet their nutritional needs and avoid excess sugar and salt. Examples of snacks that are good for consumption are:
- Nuts without salt or sugar
- Fruits
- Vegetables (salad)
- Low-fat yogurt
- Dry seaweed
The snacks above do look unattractive but they are much healthier and nutritious and will fill you up for longer. In order not to get bored, make changes to the healthy snack menu every day.
2. Stop Eating Processed Foods
Processed foods are known to be high in fat, calories, sugar and sodium. Often, even processed foods contain fewer nutrients than the whole food itself.
A study states that processed foods cause addiction which tends to make people eat more than natural foods.
Processed foods contain more sugar, salt and oil. Processed foods are also usually added with preservatives to increase the shelf life of food.
A diet high in fiber with these ingredients provides nearly double the recommended amount of sodium and sugar per day.
Processed foods are typically frozen, canned, and dried foods.
Examples of processed foods are chicken nuggets, cereals, cheese, milk, bread, canned cakes, potato chips, frozen potatoes, corned beef, and so on.
3. Consume More Protein
 Consumption of healthy protein is an ideal way to lose weight (Photo: iStockphoto / hanieriani)-– |
Reporting from Medical News Today, a diet high in protein helps a person lose weight. A high protein diet is also said to be good for preventing obesity.
High protein intake can also reduce appetite and increase metabolism. Increased metabolism in the body keeps calories burned even when you are asleep.
In one study, overeating with a high protein diet was able to increase the number of calories burned by up to 260 calories per day.
Good high-protein foods to eat are eggs, chicken, fish, lean meats, nuts.
4. Adjust the amount of sugar consumption
Avoiding sugar can be difficult, but limiting sugar intake is a good first step to starting an ideal weight loss effort.
In a National Cancer Institute study, men aged 19 years and over, consumed an average of more than 19 teaspoons of sugar a day. Meanwhile, women of the same age consumed 14 teaspoons of sugar.
Most of the sugar consumed comes from fructose, which is broken down by the liver and turned into fat.
After the liver converts sugar into fat, the liver then releases fat cells into the bloodstream which causes weight gain.
Liquid or sugar calories come from drinks such as canned sodas, fruit juices with added sugar, coffee milk and energy drinks.
These drinks are bad for health because a person is at risk for obesity if consumed too often.
Meanwhile, white rice that you usually consume can be replaced with brown or black rice which contains less sugar.
5. Eat Fruits and Vegetables
 Consumption of fruits and vegetables is the ideal way to lose weight (Photo: condesign / Pixabay)-– |
Consuming fruits and vegetables is an ideal way to lose weight. Consuming vegetables and fruit does not cause a lot of weight gain even when consuming them with other healthy foods.
Apart from being rich in water, nutrients, and fiber, fruits and vegetables have a low energy density. This makes vegetables and fruit can be eaten in large portions without fear of becoming fat.
Numerous studies have shown that people who regularly eat more fruits and vegetables tend to have the ideal body weight.
6. Reduce Carbohydrate Intake
A low carbohydrate diet can help a person lose weight.
The Medical News Today page says a healthy, low-carb diet focuses on consuming whole carbohydrates, good fats, fiber, and lean protein.
In addition to being good for weight loss, limiting refined carbohydrates is also beneficial for reducing bad cholesterol levels in the body.
Restricting carbohydrate intake should be a long-term, sustainable diet.
7. Consume fiber-rich foods
 Vegetables and fruit are sources of fiber for ideal weight loss (Photo: jill111 / Pixabay)-– |
A study conducted by Nutrition Reviews states that consuming foods high in fiber can help a person feel fuller faster and for longer.
In addition, fiber also helps you lose weight and helps improve digestion and balances the good bacteria in the gut.
Increased satiety causes us to subconsciously eat less. Make sure to increase your fiber intake gradually so that you don’t feel bloated, cramping, and diarrhea.
Good high-fiber foods to eat are fruit, green vegetables, oats, whole wheat bread, brown rice, legumes, and nuts.
Those are 7 types of supporting foods for ideal weight loss that you can do everyday. Balance with physical activity so that your fitness is maintained.
(imb / fjr)
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