In the end, it is fat that makes your stomach bulge and the size of your thighs and arms increases. Basically, being overweight occurs as a result of too many calories entering the body. Meanwhile, the calories expended are not proportional to the intake, so these calories accumulate and turn into fat. In the end, it is fat that makes your stomach bulge and the size of your thighs and arms increases.
Even though you really want to get the ideal body weight, you should choose a diet that doesn't endanger your health. It's not difficult to apply a natural healthy diet, because basically everyone - whether overweight or not - must go on this diet to avoid various chronic diseases in the future. Then, how do you do a natural healthy diet?
1. Choose the right food, don't skip meals
The first way to a healthy, natural diet is to choose the foods that you consume every day. Yes, choosing the right food intake plays an important role for the success of your diet program.
You can do this healthy diet by avoiding foods that are fatty and contain high sugar. Foods with high sugar have a high caloric value which is bad for the body. In addition, also avoid packaged and fried foods because these foods will only frustrate your healthy diet.
Conversely, if you want to follow a naturally healthy diet, consume more fruits and vegetables. However, that doesn't mean you should avoid eating rice or eating side dishes. All these foods are still necessary for the body, but you have to manage the portions properly.
2. Arrange the portions as needed
After choosing the right food, the next healthy diet method is to adjust the portion of the food. You must eat according to your calorie needs per day. Of course, this cannot be calculated carelessly.
If you have trouble you can consult this with a nutritionist. However, for those of you who are overweight, you will usually be allowed to eat 1500 calories of food.
To apply a healthy diet, always remember that in one meal you have to balance all the nutrients your body needs. You can adjust it according to the principle of balanced nutrition, which is carbohydrates, proteins, fats, vitamins and minerals.
So, in one meal, you have to eat staple foods, animal side dishes, vegetable side dishes, one bowl of vegetables, and fruit as a distraction. You can apply the portion according to the illustration of balanced nutrition below.
3. Replace sugar with a healthier sweetener
Many people often underestimate this healthy diet. In fact, a healthy diet by replacing sugar with healthier sweeteners is an effective way to lose your weight.
How often do you add sugar in your food or drink? Many people do not know how much sugar they consume in one day. Remember, sugar and sugary foods are foods that cause excess weight, and of course bad for your blood sugar levels.
From now on, you should replace sugar with sweeteners that are lower in calories - but just as sweet as sugar. Now there are many artificial sweeteners that have low calories, are safe for blood sugar levels, and don't make the weight scale jump.
4. Make exercise a necessity
Exercise is the easiest natural healthy diet for you to do. Because a natural healthy diet will not be optimal if you don't do exercise. Therefore, from now on, make sports a necessity, no longer an obligation.
The reason is that your body needs to excrete and burn the calories that enter the body. If not with regular exercise, in what other ways can the pile of calories - in the form of fat - be eliminated?
Start getting used to exercise regularly every day, at least 30 minutes. To start with, you can really take a leisurely walk or jog for 30 minutes in the area of the house.
5. Implement a healthy lifestyle
After applying various healthy diet methods as mentioned above, it would be nice if you also adopt a good lifestyle as a whole. What are the good patterns of life?
You can do this in various ways, for example, getting enough sleep and avoiding staying up late. Then, avoid consuming excessive alcohol and don't smoke. These will help your natural healthy diet work easily and successfully.
Healthy diet food choices that are good for daily consumption Actually there are many healthy diet foods that you can consume msi. However, some of the healthy diet foods below might be your reference.
1. Oatmeal
Oatmeal is one of the most commonly consumed healthy diet foods. Even oatmeal is arguably a healthy diet food that must be present every day in your menu.
A study conducted for 6 years by researchers from the University of California has proven that eating outmeal as a healthy diet menu has been shown to help you lose weight.
In this study, it is known that people who always have breakfast with oatmeal have a lower body mass index than people who do not have breakfast at all and groups of people who have breakfast with other menus. This happens because oatmeal is a food that contains high fiber and a low glycemic index value.
The protein, magnesium, phosphorus and vitamin B1 content in oatmeal also functions to produce energy so that it keeps you excited for activities.
Apart from being proven to help with weight loss, oatmeal can also help maintain normal cholesterol and blood sugar levels. For your breakfast diet program menu, oatmeal can be the right choice.
2. Apples
Apples are one of the most popular fruits when people are on a diet. This red or green fruit does contain good nutrients and can help your efforts to lose weight. In one small apple, or about 85 grams, it only contains 50 calories with 12 grams of carbohydrates.
While the fiber contained in it is water soluble fiber which is effective in making you endure hunger longer. This means, you can make apples as a distraction for healthy diet foods between meals, so as to prevent you from consuming excessive amounts of food. Apples also have a low glycemic index level, so they are safe for those of you who have diabetes but want to control your weight.
3. Egg whites
Usually egg whites are consumed by bodybuilders as a healthy diet menu. Unlike egg yolks, egg whites are high in protein but low in fat, making them suitable as food for your diet.
Yes, in just 100 grams of egg whites there is 10.9 grams of protein. Meanwhile, there are only 0.17 grams of fat. Because it is low in fat, you don't have to worry about these foods adding to the accumulation of fat in the body.
In addition, this healthy diet food does not have a glycemic index value, because it does not contain carbohydrates, so diabetics can safely consume egg whites.
Even though it is low in fat, you must consume it in sufficient quantities and as needed. Don't forget, vary egg whites with other healthy diet menus so that your nutritional intake is still fulfilled.
4. Broccoli
You can rely on broccoli as a healthy diet food. This is because broccoli is low in calories but rich in vitamins, fiber and minerals. Imagine, one glass full of broccoli pieces only contains 30 calories. As for the fiber content, broccoli has as much as 5 grams of fiber which can help you feel full throughout the day. Not only that, in people with diabetes, this type of vegetable can help control blood sugar levels. So, eating as much broccoli as possible will not make your blood sugar rise.
5. Fish
In addition to the various types of food that have been mentioned above, you can also eat fish as a healthy diet food. The good fat content in fish can help you lose weight, you know. Unlike meat, fish has a type of omega-3 fat which is good for brain health. Usually, this fat is in deep-sea fish such as salmon, tuna, and mackerel.
In addition, a study conducted in Sweden revealed that people whose dinner menu was fish tended to have an 11% lower intake than people who ate meat.
Consuming adequate and not excessive intake is also a way for people with diabetes to manage their disease. So that the benefits of this fish are more optimal, you should avoid eating fish by frying it. Instead of wanting to lose weight, the cooking process will actually contribute more fat to your body.
7. Snacks that are low in calories
No need to leave the habit of snacking. While on a diet, you are actually not prohibited from eating snacks. Currently, there are many healthy snacks sold in the market as healthy diet foods.
However, make sure if the snacks you consume are low in calories and don't contain high sugar, yes. Therefore, always check the nutritional value labels printed on food packaging before you buy healthy snacks. Pay close attention to the sugar, fat, and calories in these snacks.
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