2019 Best healthy Diet weight loss Guide
Want an ideal weight? If you want to get it by dieting, that’s fine. But be careful, you have to be smart enough to choose the right diet. Instead of losing weight, your weight has risen sharply. You know, there are even some extreme diets that cause health problems. That’s why you have to eat a healthy diet so that you lose weight and your health is not affected.
So how can a healthy diet lose weight without harming your health? See the complete guide in this article.
How to eat a healthy natural diet without endangering health
Basically, being overweight results from too many calories entering the body. While the calories expended are not comparable to those that enter, so the calories accumulate and turn into fat. In the end fat is what makes your stomach distended and the size of your thighs and arms increases.
Even though you really want to get the ideal body weight, you should be picky on a diet that does not endanger health. It’s not difficult to apply a healthy natural diet, because basically everyone – want to be overweight or not – has to go on this diet to avoid various chronic diseases later. Then, how to do a healthy natural diet?
Choose the right food and don’t miss the meal time
The first way to eat healthily is to choose the food you eat every day. Yes, the right diet is critical to the success of your diet plan.
This healthy diet avoids greasy and high-sugar foods. High-sugar foods have a high calorie value, which is not good for your health. Also, avoid packaged and fried foods, which can only hinder your healthy diet.
On the contrary, if you want a healthy diet, eat more fruits and vegetables. But that doesn’t mean you have to avoid rice or seafood. All food is necessary for the body, but you must distribute it properly.
Configure parts as needed
After choosing the right food, the next way to eat healthily is to control the amount of food. You have to eat the calories you need every day. Of course, that doesn’t work out.
If you are in trouble, you can consult with the nutritionist. However, for those who weigh, 1500 calories are usually allowed.
To apply a healthy diet, always remember that in a meal, you must balance all the nutrients your body needs. You can adjust it with balanced nutritional principles, namely carbohydrates, proteins, fats, vitamins and minerals.
Therefore, in a meal, you must eat staple food, animal side dishes, plant side dishes, a bowl of vegetables and fruit as a pastime.
Replace sugar with healthier sweeteners
Many people often underestimate the way they eat healthily. However, a healthy diet is to replace sugar with healthier sweeteners, which is one of the effective ways to lose weight.
How much sugar does your food and drink contain?
A lot of people don’t know how much sugar he eats in a day. Remember, sugar and sweets are foods that cause overweight and, of course, are bad for your blood sugar levels.
From now on, you’d better replace sugar with lower calorie sweeteners, but not sugar. There are a lot of artificial sweeteners these days, which are low in calories, good for blood sugar, and don’t gain weight.
Make sports a necessity
Exercise is the easiest way to eat healthily. If you don’t exercise, a healthy diet is not ideal. So, from now on, make sport a necessity, not an obligation.
Your body needs to burn and burn the calories that enter the body. If it wasn’t for daily exercise, would the accumulation of fat be eliminated?
Start getting into the habit of exercising every day for at least 30 minutes. First of all, you can take a leisurely walk or jog on the street for 30 minutes.
Adopt a healthy lifestyle
As mentioned above, it would be nice if you also applied the good lifestyle as a whole after adopting a variety of ways to eat healthy. What is a good lifestyle?
You can do this in a variety of ways, such as getting enough sleep and avoiding late nights. Then, avoid drinking too much and don’t smoke. These things will help your natural healthy diet run easily and successfully.
Healthy eating choices
There are actually plenty of healthy weight-loss foods to eat. However, some of the following healthy diet food may be your reference.
Oatmeal is one of the most commonly consumed healthy diet foods. Even oatmeal can be considered a healthy diet and must be on your menu every day.
Researchers at the university of California carried out a six-year study to prove that oats as a healthy diet has been shown to help you lose weight.
In the study, people who always ate breakfast with oatmeal had a lower body mass index than those who didn’t eat breakfast at all and those who ate breakfast with other menus. This is because oatmeal contains foods with high fiber and low glycemic index values.
The protein, magnesium, phosphorus, and vitamin B1 in oatmeal also help produce energy, so you’re still excited to receive activity.
In addition to being proven to help you lose weight, oatmeal also helps keep cholesterol and blood sugar levels normal. Oatmeal may be the right choice for your planned breakfast menu.
Apples are one of people’s favorite fruits when they are on a diet. Red or green fruits do contain beneficial nutrients that can help you lose weight.
In a small apple of about 85 grams, it contains only 50 calories and 12 grams of carbohydrates.
And the fiber it contains is a powerful water-soluble fiber that will keep you full for a long time. This means that you can prevent yourself from overeating by letting the apple distract you from other foods between meals.
Apple also has a low glycemic index, which is considered safe for diabetics and helps control weight.
Egg whites are often used by bodybuilders as part of a healthy diet menu. Unlike the yolk, the white is high in protein but low in fat, making it a good food for the diet.
Yes, only 100 grams of egg white contains 10.9 grams of protein. Meanwhile, for fat, it’s only about 0.17 grams. Because it’s low in fat, you don’t have to worry about the food increasing fat deposits in your body.
In addition, this healthy diet has no glycemic index because it has no carbohydrate content, so people with diabetes can safely eat egg whites.
Although it’s low in fat, you should consume it as you see fit.
Broccoli is a healthy food to eat. Broccoli is low in calories and high in vitamins, minerals and fiber. Imagine a cup of broccoli with only 30 calories. For fiber, broccoli contains up to 5 grams of fiber, which helps you feel full throughout the day.
Not only that, but for diabetics, this vegetable can help control blood sugar levels. So eating broccoli won’t raise your blood sugar, either.
In addition to the various foods mentioned above, you can also eat fish as a healthy diet. The fat content of fish is very good, can help you lose weight.
Unlike meat, fish’s omega-3 fatty acids are good for brain health.Usually, this fat is found in deep-water fish, such as salmon, tuna, and holy mackerel.
In addition, a Swedish study showed that fish eaters eat 11 percent less food than meat eaters.
Adequate and moderate intake is also a way for diabetes to control disease. In order to make better use of the fish, it is best to avoid fried fish.
There is no need to give up the habit of snacking. You’re not actually prohibited from snacking in your diet. There are a lot of healthy snacks on the market right now as part of a healthy diet.
However, make sure your snack is low in calories and free of sugar, yes. Therefore, before you buy healthy snacks, be sure to check the nutrition value label on the packaging. Look closely at the sugar, fat and calorie content of these snacks.
Designed healthy diet menu for everyday
Actually designing healthy diet menu for everyday isn’t hard, as long as every meal and snacks you’re dealing with protein, fiber, carbohydrate complex and slightly fat. Here are some healthy diet menu references that you can try for everyday.
healthy diet menu 1
- Tea or coffee with sugar, don’t add milk.
- Two slices of bread and butter.
- A roasted chicken chest with a grain of butter or olive oil.
- Mixed vegetables (like carrots, broccoli, corn) and mashed potatoes (mashed polyto).
- A glass of water.
- Fat meat steaks without fat.
- Drunk potatoes.
- A glass of water.
healthy diet menu 2
- 1 cup plain yogurt with honey
- A banana
- A glass of water
- Vegetable salad with macaroni and keep it healthy with olive oil
- A glass of water
- Cooked chicken breast has no skin
- Set cauliflower and red beans
- A glass of water
healthy diet menu 3
- Boiled eggs with cheese
- Vegetable salad with lemon juice, mushrooms and a dash of olive oil (or chicken breast, shrimp and cheese)
- A glass of water
- Pure juice, no sugar
Breakfast is a must if you are on a diet. The key is to avoid foods high in fat and high in calories. Enough for your breakfast intake with foods that are high in protein and fiber to keep you full until noon. Snacks in the healthy diet mentioned above are optional, meaning you can eliminate them if you really don’t need them.
Usually dinner can be bomerang for you to overeat, especially if you only eat a little lunch. That’s why, always pay attention to your meal portions. Ideally, divide your plate into 4 parts.
A quarter for your meat or protein source, another quarter for carbohydrates, and the last two quarters for green and colorful vegetables. Remember, avoid heavy fatty foods or high-sugar foods at dinner to keep your weight under control.
Is diet catering effective for weight loss?
Healthy eating habits are part of losing weight. In addition to eating healthy, you need to exercise, resist the urge to snack, and live a healthy lifestyle.
It’s not just about losing weight, it’s about your overall health.