Here's how to eat healthy food without harming the body
Many people think that diet is a pattern of eating by reducing the portion and type of food. Even though the diet is more than these two points. Check out the healthiest diet methods to help you lose weight.
How to eat healthy
A healthy diet is not an easy thing. Some diet practices actually backfire on the body. That's why, how to eat healthy requires proper guidelines for weight loss. Below is the guide.
1. Calculating calorie needs
Before designing a food menu, the most appropriate way to start a healthy diet is to identify calorie needs. Everyone has a variety of calorie needs, which each person is a different condition.
For example, obese people will have different calorie needs than healthy people who want to lose weight.
By getting the right number of calories from food and drink, the body gets the energy it needs. As a result, body functions will run normally, from thinking, pumping blood, to breathing.
So, before designing a diet to maintain weight, first identify the calorie needs so that the body continues to function properly.
2. Regulate meal portions
In addition to calorie needs, other healthy eating patterns that need to be considered are managing meal portions.
When dieting does not always have to avoid various types of food. Because every food content is definitely needed by the body.
Ideally, you can divide the plate into 4 sections consisting of:
a quarter for meat or protein sources,
a quarter for carbohydrates, and
the rest are green and colorful vegetables.
In essence, you need to adjust the portion of the meal with the principle of balanced nutrition. Don't forget to avoid fatty or high-sugar foods at dinner so your weight doesn't spike drastically.
3. Make a regular meal schedule
Many people believe, skipping meals can lose weight quickly. In fact, this is not true. Every meal is important as a way of living a healthy diet.
Avoiding mealtimes will actually result in not being good for the body, causing hunger, and even causing stress.
If you want to reduce food portions, you can divide 3 large meals into 6 small meals throughout the day. The key, you still need to avoid high-fat and high-calorie foods.
and make sure not to skip breakfast which contains lots of protein and fiber. This is so that the body feels full longer until lunch time arrives.
4. Eat slowly
Eating slowly turned out to be part of a safe way to live a healthy diet. This method sometimes actually makes you feel full faster.
Launching Harvard Health, experts report that a full stomach is part of a person's eating satisfaction factor after eating.
This satiety factor is also triggered by the brain. The reason is, the brain also needs a series of signals from digestive hormones released by the digestive tract.
Meanwhile, eating too fast actually does not give enough time for the body to send these hormonal signals. Because of that, you may feel hungry for a long time, not immediately feeling full.
5. Eat until you don't feel hungry
If you want a successful weight loss program, try to eat until you don't feel hungry.
These healthy diet tips aim to prevent the body from having excess energy that will be stored as fat. As a result, the weight goes back up. So start listening to feelings of hunger and eating when these physical cues arise.
If not convincing, try to eat breakfast with a large portion and reduce the portion gradually until dinner.
It may be difficult at first. However, this way of losing weight is much safer if you can adjust it over time.