Nutritionists from UGM suggest a personal diet program according to body condition
REPUBLIKA.CO.ID, SLEMAN — Diet is one of the most common ways to lose weight. There are various types diet currently offered, ranging from low-carb diets, intermittent fasting, vegan diets, ketogenic diets and others.
It is necessary to pay attention to the types safe and healthy diet to lose weight. A nutritionist from UGM, Rahadyana Muslichah, said that the diet must pay attention to the condition of the body and through assistance from professionals such as nutritionists.
A diet that is successfully carried out by one individual cannot necessarily be applied by another individual because each has different daily needs. Diets to lose weight should not just follow the methods that other people have used successfully.
So, unable to imitate program diet which is popularly done because the diet program is as personalized as possible considering the client’s condition,” said Rahadyana, Wednesday (12/1).
This lecturer from the Department of Health Nutrition, FKKMK UGM, recommended that a diet program be made specifically for the individual himself, paying attention to balanced nutrition guidelines. Also arranged so that it is safe to do, not to the point that it interferes with body functions.
And, continued Rahadyana, the diet program chosen must still be able to carry out daily activities optimally. He reminded that everyone’s condition is different, so there are health conditions that accompany each person.
“It could be for example that diet A is suitable for one person, but not suitable or unsafe for another person’s body,” said Rahadyana.
Therefore, he suggested, when determining the diet program is done through consultation with professionals. Because, dieting is not just about losing weight to an ideal position, but you must pay attention to body composition such as the percentage of fat and muscle.
Through consultation with professionals, a diet program is prepared after going through a series of comprehensive assessments. Among other things, look for the root cause of excess weight from eating patterns or habits and patterns of daily activities.
From the assessment, the professional will later assist in compiling a diet program that is suitable for the body’s condition. Diet menus are arranged according to individual abilities. For example, on a limited budget, examples of affordable food ingredients will be provided.
“The program that is prepared is long-term, such as improving diet to reduce energy intake gradually. A healthy weight loss is not drastic or instant, a healthy decrease of 0.5-1 kilograms per week,” said Rahadyana.
Rahadyana Muslichah explained, there are several ways that can be done to lose weight by combining diet and exercise. For the diet, apply a reduction in calorie intake after calculating the body’s daily needs.
Then, adjust the portion of the meal following balanced nutrition guidelines. Diet does not mean you have to avoid various types of food. The reason is, all types of nutrients are still needed by the body, only the portion of food is regulated according to the principle of balanced nutrition.
Choose low-fat proteins such as fish, white meat, eggs and low-fat dairy. Vary the fulfillment of carbohydrates. For example, not just white rice, vary other food ingredients such as cassava, sweet potato or brown rice full of fiber.
Do not forget to increase the consumption of vegetables and fruit. Then, choose a healthy snack diet with low-calorie content. As for the choice of low-calorie snacks that can be consumed while on a diet, such as fruit that can be processed into juice or cut fruit.
“When on a diet, you should limit the consumption of foods high in sugar, salt, oil and fat so that weight does not increase. The Ministry of Health recommends limiting the intake of four tablespoons of sugar, one teaspoon of salt and five tablespoons of fat per day,” said Rahadyana.
Diet also needs to be accompanied by physical activity or exercise because it will reduce body fat percentage faster. The recommended exercise is 150 minutes a week. These include jogging or cycling, a combination of sit ups, push ups and planks.
“The key to the diet is actually trying to target lifestyle changes, including diet and exercise. This does take time, it can’t be done instantly and I hope this can continue to be practiced even though you have lost weight,” said Rahadyana.
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