Tips for a Safe and Healthy Diet by UGM Experts

Liputan6.com, Yogyakarta – One of the ways to lose weight is to choose a diet that you can choose, such as a low-carb diet, intermittent fasting, a vegan diet, a ketogenic diet, and others. Nutritionist from UGM, Rahadyana Muslichah said safe and healthy diet must be done by paying attention to the condition of the body and through assistance from professionals such as nutritionists.

“Diets to lose weight should not be careless, such as following methods that have been successfully used by others. So you can’t imitate the popular diet program because the diet program is as good as possible personalized taking into account the client’s condition,” said a lecturer at the Department of Health Nutrition, FKKMK UGM, Tuesday (11/1/2022).

He explained that the recommended diet program was made specifically for the individual himself while still paying attention to balanced nutrition guidelines. A diet that is successful in one individual cannot necessarily be applied to another because each individual has different daily needs.

“Everyone’s condition is different, there are health conditions that accompany each person. It could be for example that diet A is suitable for someone, but is not suitable or unsafe for another person’s body,” he explained.

He recommends that the determination of the diet program is carried out in consultation with professionals. The diet menu that is prepared is adjusted to individual abilities.

“Healthy weight loss is not drastic or instant. Healthy weight loss is 0.5-1 kg per week,” he said.

Healthy Diet Tips

Rahadyana Muslichah emphasizes the best diet program that can be run consistently. Implement 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, variations in 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 / exercise 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 up, push up, or even plank.

“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 hopefully this can continue to be practiced even though the weight has dropped,” he emphasized.

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