JawaPos.com – Obesity is everyone’s dangerous enemy. Because obesity can lead to various diseases ranging from diabetes, stroke, hypertension to breast cancer. This can be prevented, one of which is through a healthy diet.
Then, if you are already obese, then healthy weight loss is recommended by health experts. Clinical nutrition expert at Hermina Galaxy Hospital, dr. Cut Hafiah emphasized that, instead of reducing the frequency of eating, but maintaining a healthy diet.
” Diet must really be maintained, not reducing the frequency of eating, but eating regularly. The main meal remains three times. For rice intake, carbohydrates can be replaced with other types, for example complex carbohydrates such as potatoes, corn, ” he said in the launch of the D8: W8 Healthy Diet Program (pronounced Weight) Loss Challenge online, Thursday (4/2), as quoted from Among.
Hafiah also reminded that currently there are various myths in society regarding weight loss programs, one of which is permitting cheating or free yourself to eat any food. Contrary to this myth, Hafiah does not recommend cheating, especially in the early months when you apply a diet program.
He added, for patients who weigh more than 100 kg, have a pattern of eating high in fat, carbohydrates and have not implemented a healthy diet regularly, cheating actually causes the weight to not lose.
You still need to eat three meals a day (heavy meals) plus snack. Hafiah recommends a time range for breakfast from 06.00-08.00, then lunch from 11.00-13.00 and dinner at 18.00-20.00 (food intake needs to be discussed with a nutritionist).
This dinner rule refutes the myth that says skipping dinner because it can cause body fat.
He explained, when having dinner at 8 pm with martabak or eating high carbohydrates will definitely gain weight. “Then at 9 pm I fell asleep, there must be a pile of food in the stomach,” he said.
On the other hand, the time span of the meal is a recommendation to get you used to eating snacks, aka snacking to get used to eating little but often. The recommended snacking time is 10:00 and 15:00 or two times. According to Hafiah, passing time snacking it actually has an impact on body weight that does not decrease because hunger will increase and the calories you consume will be more.
He also does not recommend that you reduce excessive calories because it causes the body to feel weak and disturbed concentration. Lastly, not only diet. You are also advised to do sports at least 3-5 times a week with a duration of 20-30 minutes or more if you are used to it. “This sport is personalized because it depends on body weight, physical activity, habits or history of illness or injury,” said Hafiah.
Presenter Indy Barends, a figure who applies a diet according to time, regularly (morning, afternoon and evening) plus regular exercise. He who in October 2020 had a body weight of 58 kg is now 56 kg. ” What must be done is maintain (weight). Sort (food) which can be consumed. eat at the right hour. Walk 45 minutes. The diet is right, you still have to eat (morning, afternoon and evening), now it’s 56 kg, ” he said.
Watch the interesting video below:
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Editor: Dinarsa Kurniawan
– Reporter: Betweenhealthy diet
