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Nutritionist from UGM. Photo/Ist
Rahadyana explains, diet What is successful for one individual may not necessarily be applied to another because each individual has different daily needs.
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“Diet to lose weight should not be careless like following the method that has been successfully used by others. So we cannot imitate the popular diet program because the diet program is as personalized as possible taking into account the client’s condition,” he said, launching UGM’s official website at ugm.ac.id, Wednesday (12/2/2022).
This lecturer at the Department of Health Nutrition, FKKMK UGM, explained that it is recommended that a diet program be made specifically for the individual himself while still paying attention to balanced nutrition guidelines. In addition, the programs that are prepared are safe to carry out or not to interfere with body functions and can still carry out daily activities optimally.
“Everyone’s condition is different, 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, “he explained.
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Therefore, he recommends that the determination of the diet program is carried out in consultation with professionals. He said that dieting is not just about losing weight to the ideal position.
However, the diet must also pay attention to body composition such as the percentage of fat and muscle. Therefore, through consultation with professionals, a diet program will be prepared after going through a series of comprehensive assessments. Some of them are looking for the root cause of excess weight from eating patterns/habits and patterns of daily activities.
From the results of the assessment carried out, later the professional will assist in compiling a diet program that is in accordance with the condition of the body. The diet menu that is prepared is adjusted to individual abilities.
For example, if the budget is limited, an example of affordable food will be given. Meanwhile, the programs that are prepared are long-term, such as improving diet to reduce energy intake gradually.
“Healthy weight loss is not drastic or instant. A healthy weight loss is 0.5-1 kg per week,” he said.
Healthy Diet Tips
Rahadyana Muslichah emphasized that the best diet program can be run consistently. There are several ways to lose weight by combining diet and exercise.
For the diet, it is done by applying 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. Because all types of nutrients are still needed by the body, it’s just that the portion of food is regulated according to the principle of balanced nutrition,” he said.
Choose low-fat protein, for example, fish, white meat, eggs, and low-fat milk. In addition, vary the fulfillment of carbohydrate needs. For example, not only with white rice, but varied with other food ingredients such as cassava, sweet potatoes, or brown rice which contain fiber. Do not forget to increase the consumption of vegetables and fruit.
Next, choose a healthy snack for your diet, which is low in calories. As for the choice of low-calorie snacks that can be consumed while on a diet, such as fruits that can be processed in the form of juice or cut fruit.
He suggested that when undergoing a diet program you should limit the consumption of foods high in sugar, salt, oil, and fat so that body weight does not increase. The Ministry of Health recommends a limit of 4 tablespoons of sugar per day, 1 teaspoon of salt per day, and 5 tablespoons of fat per day.
“Diet also needs to be accompanied by physical activity/sports because it will be faster to reduce body fat percentage. The recommended exercise is 150 minutes in 1 week,” he explained.
Sports that can be done include aerobics such as jogging or cycling. Then combined with strength training such as sit ups, push ups, or planks.
“The key to the real diet is trying to target lifestyle changes, including diet and exercise. This indeed takes time, it cannot be done instantly and hopefully this can be practiced continuously even though the weight has been reduced, “he explained.
(mpw)
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