How to Diet Down to a safe Weight Without Endanger Health

Not simply a diet to lose weight.

Concerning pure diet could also be interpreted as a nutritious balanced diet to achieve many purposes, depending on each individual. There are dieting to lose weight, maintain weight, raise health, restoring health after illness, or manage a specific health condition.

See the definition of a diet that is so vast and diverse, so now we can straighten out the old-fashioned assumption that diet should only be carried to obese people. Everyone from all walks of life and age range, male, female, baby, children, adolescents, adults, and the elderly may be dieting. It’s just that, you need to know how a healthy diet.

A healthy diet and balanced help each organ of the body work more efficiently. If the nutrients in the body would be sure not properly, the body’s metabolism will decrease so that you more easily so ill and experiencing weight changes drastically.

A healthy diet

The rules of a healthy diet to get off the weight.

If your main objective is indeed to lose weight, there are a few things to be aware of before starting a diet plan. Quiet, diet to trim weight it is not sesusah that you imagine, really!

When you apply the rules of healthy below, not only could the ideal weight you can. In the long term, healthy diet will help you avoid viewing from a variety of chronic diseases.

1. Choose the right foods

If this long accustomed to eating fatty foods, greasy, salty, sweet, or should begin to slowly switch your dinner menu with healthier. Yes! The selection of the right types of food holds an important role to ensure the success of your diet.

Food choices that can support your healthy diet plan which are vegetable and fresh fruit, red and white meat without fat, fish, nuts and seeds, milk and low-fat dairy products, and foods rich in resistant starch.

How to healthy diet you can do this by avoiding fatty foods and contains sugar high. In addition, avoid fried food packaging and also because such foods will only derail your healthy diet alone.

2. Set Portions

Keep all the food your body needs, you can arrange portions with good. A healthy diet does not mean having to trim portion of your meal until the minimal possible. The key you have to eat according to your needs calories per day. Remember, keep your calorie intake remained important for all bodily functions could continue to run optimally.

How do I calculate daily calorie needs when on a diet? Actually there are no definite rules about the calculations. Total caloric needs of each person is different. But if you’re planning on losing weight, ideally you need only reduce 500 calories per day. With this reduction, you can lose 0.5-1 kg of body weight per week.

To implement a healthy diet, remember that you must meet all of the necessary body nutrients in one serving of a meal. Make sure there is a source of carbohydrate (the staple food), a side dish of protein (animal or plant), healthy fats, fiber, and vitamins and minerals from a side dish of vegetables. Don’t forget to tuck one bowl of fruit as a snack in between meals.

Always pay attention to the portion of your meal. Ideally, divide your plate into four sections. A quarter for the meat or Your protein source, a quarter more to carbohydrates, and the last two quarters for the Greens and colorful. Remember, avoid heavy foods that are fatty, high-sugar food or when the dinners in order to keep your weight controlled well.

More details you can customize it with the principle of balanced nutrition, by referring to the picture above. If still difficulties, we recommend that you consult a nutritionist shared more reliably.

3. Create a Regular Meal schedule

Many have assumed that the diet will be faster to fruition if we skip meals. No vote for no breakfast, no lunch, or dinner. But actually how a diet like this is wrong.

Every time a meal that’s important to you. Skipping meals will make easy Your hunger, your blood sugar go up and down dramatically, and the more stress that they all participate mess up your healthy diet plan.

What not to eat 3 meals a day provided by looking at the portion above the rules. If you want to reduce the portion of your meal, you can divide the 3 big meals into six meals throughout the day with a smaller portion.

The key, avoid foods high in fat and high in calories. Make sure you always have breakfast with foods that are high in protein and fiber in order to remain full until daylight.

4. Reduce the sugar and salt

Well besides the set portion of the menu, you should also be more wise limit consumption of salt, sugar, trans fats, and oils, Yes! Many people often underestimate how healthy diet this one. In fact, reducing the share of sugar, salt, oil, and grease is one of the keys to the success of a healthy diet also ensures your health in the long term.

Foods high in sugar, salt, oil, and fats are also high-calorie so bad for the body. Remember, high-calorie foods is the beginning of a range of health problems, weight gain, diabetes, hypertension, high cholesterol, and heart disease.

The Ministry of health of INDONESIA we recommend to limit servings of sugar, salt, and fat with the principle of G4G1L5 to make it more memorable. A guide that is, sugar 4 tbsp per day, salt 1 teaspoon fat per day, and as many as 5 tablespoons/day.

As a reducing sugar, you can substitute granulated sugar or sugar pure with low calorie sweeteners. Alternative sweeteners tend to be safer for your blood sugar levels.

4. Use Sports as a Necessity

Sports is a way of a healthy diet that is easiest for you to do. Set the dining portion alone is not going to be successful at losing weight if not coupled exercise routine. The reason, your body still needs to burn the extra calories that get into the body, and build muscle. If not with sports, in what ways the body fat can be removed again?

So start familiarize yourself to exercise regularly for at least 30 minutes each day. Well, to begin with, you can really take a leisurely stroll or jog for 30 minutes in the home area. Now to make the sport as a necessity, not an obligation.

5. Stay away from Bad Habits

In addition to regulating diet and exercise routine, your diet plan will run better if you also apply a healthy life pattern overall. What are the patterns of life is that?

There are various ways you can do. For example 7-8 enough hours of sleep per night, as much as possible to avoid overtime and staying out. Then, avoid consuming alcohol and do not smoke. These things will help your healthy diet goes easy.

Diet healthy food choices

There are actually a lot of healthy foods you can consume during a diet. Some of the examples below may be so your reference.

1. Oatmeal

Oatmeal is one of the most healthy foods often consumed while on a diet. This is because oatmeal include foods that contain high fiber and have a low glycemic index.

Protein, magnesium, phosphorus, and vitamin B1 in oatmeal also serves to generate energy so that it keeps you excited to have activity.

In addition to help lose weight, oatmeal can also help keep blood sugar and cholesterol levels to normal. That’s why, to Your diet program breakfast menu, oatmeal can be the right choice.

2. Apple

Apple fruit is one of the most favored person while being on a diet. Red or green colored fruit is indeed contain nutrients that are good and able to help You in losing weight scales.

One Apple (about 100 grams) known to contain 95 calories, which mostly comes from the content of carbohydrates in it. Despite the high calorie, Apple is a fruit that is free of fat, sodium, and cholesterol. The fruit is also rich in water because 86 percent of the content of the Apple is water.

While the fiber contained in it is a powerful water soluble fiber makes you hungry lasting longer. This means that you can make Apple as a distraction for your healthy diet foods in between meals, that prevent you from consuming excessive amounts of food.

Apple also got a low glycemic index value so that it is safe for diabetesi who want to control their weight.

3. Egg whites

The white eggs are usually consumed by the bodybuilders as a healthy diet menu. Unlike egg yolk, egg white protein but low in fat, thus making it suitable as food to your diet.

U. S. Department of Agriculture Nutrient Data Laboratory, said in the SF Gate that a white chicken egg protein contains little more than egg yolks. One portion of a large egg white contains 3.6 grams of protein, while the yolk contains 2.7 grams. Despite the difference in protein content between yellow and white egg is not so how, what separates the two is quality.

A protein found in egg white protein complex is high quality. Protein complex itself contains all the essential amino acids your body needs. Plus more, this healthy diet food does not have a glycemic index value, because it does not have the content of carbohydrates, so diabetics can safely consume the egg whites.

But remember! You must mengonsumsinya in sufficient amount and corresponding needs ya. Don’t forget, vary the egg white with the other healthy diet menu in order to keep your nutritional intake is met.

4. Broccoli

Broccoli can You count on as one of the healthy diet foods. This is because the low-calorie but broccoli is rich in vitamins, minerals, and fiber. Imagine, one glass full of pieces of broccoli contains only 30 calories only. While for fiber, broccoli had as many as 5 grams of fiber which can help you satiated all day.

Not only that, this vegetable is also able to help control blood sugar levels.

5. Fish

In addition to the different types of food that are already mentioned above, you can also consume fish as food healthy diet. Good fat content of omega-3 in fish may help you menurutkan weight, loh! Typically, this is in the fat of fish in such waters, salmon, tuna, mackerel san.

In addition, a study conducted in Sweden revealed that people who eat its menu is fish tend to be accustomed to eating a little more the next day than people who eat meat.

In order to benefit these fish more optimally, you should avoid eating fish with the way fried. Instead of losing weight, the extra trans oil will thus contribute more fat in your body.

7. low-calorie Snacks

No need to abandon the habit of snacking. During her diet, You actually tak kok prohibited to eat snacks. It currently has a lot of healthy snacks are sold on the market as food healthy diet.

However, make sure that if indeed you are consuming snacks low in calories and does not contain high sugar, Yes. Therefore, always check the label the nutritional value of the food in the package before you buy healthy snacks. Note carefully the content of sugar, fat, and calories in snacks.

Recommendations for a healthy diet menu

Actually designing the menu for daily healthy diet is not difficult, as long as each of the meals and snacks you consume protein, fiber, complex carbohydrates and less fat. Here are some healthy diet menu reference that you can try applying it to daily.

Healthy diet menu 1


  • Tea or coffee with sugar, no milk added
  • Two pieces of whole wheat bread with butter


  • Grilled chicken breast with baluran butter (butter) or olive oil
  • Boiled vegetables (such as carrots, broccoli, corn) and mashed potatoes (mashed potato)
  • A glass of plain water


  • Steak meat without fat
  • Mashed potatoes
  • A glass of plain water


  • Apple

Healthy diet menu 2


  • A cup of plain yogurt with honey
  • One banana fruit
  • A glass of plain water


  • Vegetable salad plus macaroni, use olive oil to make it more healthy
  • A glass of plain water


  • Boiled chicken breast without skin
  • Setup of broccoli and red beans
  • A glass of plain water


  • Granola bar

Healthy diet menu 3


  • Hard-boiled egg plus cheese


  • Red rice
  • fish
  • Boiled tofu or tempeh


  • Salad vegetables add the juice of a lemon, mushrooms, and a little olive oil (can be added also with pieces of chicken breast or shrimp and cheese topping)
  • A glass of plain water


  • The original fruit juices without additional sugar