Many people think that diet is a pattern of eating by reducing the portion and type of food. Though on a diet 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 as easy as it sounds. One strategy can actually be a boomerang for weight. That’s why, how to eat a healthy diet requires proper guidelines to reduce weight. 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 different calorie needs based on various factors, such as age to health conditions.
For example, obese people will have different caloric 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, starting 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, another healthy diet that needs to be considered is regulating meal portions.
When you are on a diet, it does not mean you have to avoid various types of food. The reason is, all types of food are still needed by the body, it’s just that you need to manage the portions of food properly.
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 that your weight doesn’t spike drastically.
3. Make a regular eating 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.
Skipping meals actually makes the body feel hungry quickly, blood sugar fluctuates drastically, and 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.
Also, make sure not to skip breakfast with foods high in protein and fiber. This is so that the body feels full longer until lunch time arrives.
4. Eat slowly
Eating slowly turns out to be part of a safe way to have a healthy diet. This method sometimes 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 was also triggered by the brain. The reason is, the brain also needs a series of signals from digestive hormones secreted by the digestive tract.
Meanwhile, eating too fast actually does not give the body enough time to send these hormonal signals. As a result, you may continue to eat because your stomach is not satisfied.
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 which will be stored as fat. As a result, the weight was back up. So, start listening to feelings of hunger and eating when these physical cues occur.
If not convincing, try to eat breakfast with large portions and reduce the portion gradually until dinner.
At first it might be difficult. However, this method of losing weight is much safer when you can adjust to it over time.