Healthy Diet Plan Vs Fast Weight Loss

If you want to lose weight , half to one kilogram per week is healthy weight is recommended for removal .

Sudden changes in diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor also does not allow a sustainable lifestyle changes that aim to maintain a stable healthy weight in the long term

Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains about 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week, or 500 calories per day.

Fast Diet Risks
Rapid weight loss likely will not last long. Moreover, people who lose weight will quickly be at risk for health problems:

• Body weakness and fatigue

Generally, people who want to lose weight quickly be eaten in smaller portions or even force myself to not eat. This condition makes the body is deprived of calories so easy limp and tired. The productivity of the person would be decreased.

• Less nutrients

The body requires carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want the weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.

• Weight quickly climbed back

Diet fast does not give an opportunity to train the body to burn calories in large quantities. Yet to achieve results that can last a long time, the necessary lifestyle changes gradually and thoroughly, ranging from sports to dietary adjustments. Fast diet makes the food you eat does not burn to the maximum so that the body weight back up.

• Breakdown of muscle tissue

Diet is done with extreme fast and does not burn fat, but burning body muscles so that muscle tissue becomes damaged.

Healthy Diet Plan Vs Fast Weight Loss

• Disruption of the body

Some diseases that can attack for a fast diet side effects include headache, constipation, hair loss, and irregular periods.

• Serious diseases that may occur

Diet quickly performed continuously be at risk of serious illness brings, among others:

1. Gallstones: occurs in 1-2 of the 10 people who lost large amounts of weight in a few months.
2. Electrolyte imbalance in the body.
3. Dehydration.

Common Mistakes Do When Diets
Here are some common practice in the fast diet that actually can be detrimental to your health:

• Skip main meals

Research shows that people who regularly eat morning, noon, and night is more able to maintain a healthy weight. The breakfast containing plenty of fiber and protein will keep you feeling full until lunch time arrives. But skip the main meal makes you tend to eat a lot of snacks in between main meals.

• Minimizing the content of snacks

Have you noticed approximately how many calories are contained in two pieces of fried food, a bag of potato chips, and a piece of cake? The total could exceed the calories you should consume. Check the nutrition label on food packaging can help you estimate the number of calories consumed.

• Did not eat snacks

Eating high-calorie snacks is risky to make diets fail. But apparently if

that's the kind of snacks that are healthy and low-calorie actually makes people far away from hunger and more able to maintain a healthy weight. Protein-rich snacks such as almonds can keep your metabolism to keep working optimally.

• Drinking too many calories

People who do a quick diet tend to avoid the consumption of high-calorie foods. Instead, they consume more sweet drinks. Though a certain amount of calories in drinks like coffee with cream and soda is actually no less than food. Additionally, these drinks will only make the stomach feel hungry so that in the end you need to eat more.

• Less consumption of mineral water

Some people think that the consumption of mineral water makes the body fat. In fact, the mineral water is an important element in burning calories. Consumption of at least eight glasses per day it will increase the rate of metabolism.

• Weighed every day

If your body weight down in a matter of days, then it most likely comes down to is the water content in the body. But instead of fat. Instead of measuring weight every day, try to focus more on long-term goals such as eliminating a half kilogram targets within 1-2 weeks.

• Setting a target unrealistic

In addition to frustrating because desire is not achieved, the target to lose weight up to 5 kilograms a week can make you intend to do everything possible, including unhealthy ways to achieve it. Stress targets missed because it can trigger you to eat more.

How a Healthy Diet
Basically, a healthy diet is about managing diet, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients your body needs can be met.

Some simple steps that can be a guide:

• Determine the target of healthy each week.

Targets small and simple significant value as a step towards sustainable lifestyle changes. In addition, set a realistic target routinely and successfully hits will make you feel positive. For example, if you like to eat fried food every day, targeted to not eat them within a week. Instead, eat a healthy distraction such as dried fruit.

• Actively engaged.

As a first step, you do not need to exercise regularly to keep her in shape. Do something that you like so that such activity can be carried out repeatedly as playing futsal with coworkers or biking with the family. Scheduling if the body in the morning before starting the move is the best way for those who find it difficult to take time as well. Try to exercise at least 2-3 hours per week.

• Reduce food packaging.

Limit consumption of packaged food, fast food and fried food. The group of these foods contain a lot of calories, preservatives, and salt.

• Choose foods that are processed in a certain way.

Better eating foods that are processed by steaming or boiling in water than deep-fried in hot oil. The food is steamed or boiled in a time not too long to have a more complete nutrient content compared to fried food. Meanwhile, fried foods contain calories and high in saturated fat.

• Reset the contents of your plate.

Fill one-third of food on the plate with lean meat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Choose the type of source of healthy carbohydrates such as brown rice or potatoes. Eating fruits that are not too sweet like apples, tomatoes and avocados.

• Starting and continuing the good habits.

The following simple habits can bring huge benefits if done consistently and in the long term:

1. Consuming mineral water with sufficient and regular.
2. Do not skip the main meal.
3. Increase consumption of vegetables so that you feel full longer.
4. Avoid buying or storing high-calorie snacks in the house.
5. Discipline your gym time.
6. Eat quietly while sitting at the dinner table and not while working. 

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