Category: Diet

How to Do Right Banana Diet

Choosing the right food when dieting is the best way you can take care of your health. A healthy diet must also be balanced with exercise regularly. You can apply a banana diet or a morning banana diet to maximize your diet program.

The Morning Banana Diet or Diet Asa-Banana was first introduced by Sumiko Watanabe, a pharmacist from Japan. This banana diet is essentially encouraging you to eat fruit when you are hungry and reduce food portions. You also need to understand more about feeling hungry and full. Eating after 8 pm is also not recommended for this diet.

Here’s a guide that you can use to apply a banana diet:

Breakfast

For those of you who want to lose weight, one of the best ways is to change your lifestyle with a healthy breakfast every morning. Breakfast can help maintain your metabolism. Make sure you eat within 30-60 minutes of waking up so that body fat burning can run optimally. Breakfast also ensures that you don’t feel hungry during the day and make a bad choice in choosing foods to overcome hunger.

Breakfast with foods containing resistant starch can help you stay full and burn more calories in the body. One of them is banana.

These cheap and delicious bananas have many benefits for health, namely:

  • Digestion.
  • Helps reduce high blood pressure.
  • Prevent mild strokes.
  • Provide energy.
  • Good source of magnesium.

On a banana diet, at breakfast you are required to eat bananas and drink water only. Banana fruit must not be cooked or frozen first. You can replace bananas with other fruits, but only one type. If you are still hungry, wait around 15 to 30 minutes before eating other foods.

Lunch and dinner

There are no strict rules for lunch and dinner on this banana diet method. You can eat whatever food you want. But you have to stop when you feel full about 80% of your eating needs.

Snacks

Snacks are only allowed once a day or afternoon, this is the only time you can eat sweet foods. Even so, this diet also needs to avoid ice cream, milk and its derivative processed products.

Sleep enough

The banana diet also ensures you focus on adequate sleep between 7 and 9 hours each night. When you are tired from lack of sleep, the possibility of overeating and eating less healthy foods will increase.

A banana diet is a good technique applied in your lifestyle. If you can apply this diet strategy, it will have a better chance in the long term for weight loss and improving health. This can also prevent you from extreme diets that can interfere with your health.

This diet can certainly be a solution for those of you who suffer from obesity. But remember, there is no definitive evidence regarding the effectiveness of a banana diet for weight loss. Always consult a doctor if you have certain medical conditions that make you unable to eat bananas. You are still advised to exercise for the maximum diet every day to help you lose weight.

Fast Diet or Healthy Diet?

If you want to lose weight, half to one kilogram per week is the recommended healthy weight to eliminate.

A sudden change in diet to lose weight quickly risks making you experience health problems. This unhealthy hard work also does not allow sustainable lifestyle changes that aim to maintain ideal body weight stability in the long run.

Half to one kilogram per week is the recommended amount of weight loss. Half a kilogram of fat contains around 3,500 calories. So to reduce half a kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.

Fast Diet Risk

Rapid weight loss tends to not last long. In addition, people who lose weight quickly will be at risk of experiencing health problems:

Limp body and easily tired

Generally, people who want to lose weight quickly will eat a smaller portion or even force themselves not to eat. This condition makes the body lack of calories so it is easily weak and tired. The productivity of that person will decrease.

Lack of nutrition

The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal amount in order to function properly. But when you want to lose weight immediately, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fat. Even though your body needs all the elements so that the body remains healthy and not susceptible to disease.

Fast weight back up

A fast diet does not provide an opportunity to train the body to burn large amounts of calories. In fact, to achieve results that can last long, lifestyle changes are needed in a gradual and comprehensive manner, ranging from exercise to eating arrangements. Fast diets make the food you consume not burn to the maximum so that the body’s weight rises again.

Damage to muscle tissue

The extreme and fast diet does not burn fat, but burns the muscles of the body so that muscle tissue becomes damaged.

Other body disorders

Some diseases that can attack because of the side effects of fast diets, including headaches, constipation, hair loss, and irregular periods.

Serious diseases that may occur

Fast diets that are carried out continuously can risk serious illness, including:

  • Gallstones: occur in 1-2 of 10 people who lose large amounts of weight in a few months.
  • Electrolyte imbalance in the body.
  • Dehydration.

Common Mistakes Made When Dieting

The following are some common habits in a fast diet that can actually harm your health:

Skip the main meal

Research shows that people who regularly eat breakfast, lunch, and night can better maintain an ideal body weight. A breakfast that contains enough fiber and protein can make you feel full until lunch time arrives. But skipping the main foods makes you more likely to eat lots of snacks between meals.

Underestimating the content of snacks

Have you ever noticed about how many calories are contained in two pieces of fried foods, a bag of potato chips, and a piece of cake? The total amount can exceed the calories you should consume. Checking nutritional labels on food packages can help you estimate the number of calories consumed.

Do not eat snacks at all

Eating high-calorie snacks is indeed a risk of making a diet fail. But it turns out if snacks are the type of healthy and low-calorie it actually makes people far from feeling hungry and more able to maintain an ideal body weight. Protein-rich snacks like almonds can keep the body’s metabolism working optimally.

Drinking drinks that are too many calories

People who take a fast diet tend to avoid consuming high-calorie foods. Instead, they consume more sweet drinks. Though the number of calories in certain drinks such as coffee with cream and soda is actually no less than food. In addition, these drinks will actually make your stomach feel hungry so that in the end you need to eat more.

Consume less mineral water

Some people think that consumption of mineral water makes the body fat. Though mineral water is the most important element in burning calories. Consumption of at least eight glasses per day will actually increase the metabolic rate.

Weigh the body every day

If your body weight drops in a matter of days, the most likely drop is the water content in the body. But not fat. Instead of measuring your weight every day, try to focus more on long-term goals such as the target of eliminating half a kilogram in 1-2 weeks.

Setting unrealistic targets

Besides being frustrating because the desire is not achieved, targeting to lose weight up to 5 kilograms a week can make you intend to do everything, including unhealthy ways to achieve it. Stress because targets that are not reached can actually trigger you to eat more.

How to Healthy Diet

Basically a healthy diet is about managing eating patterns, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients your body needs can be fulfilled.

Some simple steps that can be a guide:

Determine healthy targets every week.

Small and simple targets are important as a step towards sustainable lifestyle changes. In addition, setting realistic targets routinely and succeeding in them will make you feel positive. For example, if you like to eat fried every day, target not to consume it within a week. Instead, consume healthy interludes such as dried fruit.

Active move.

As a first step, you don’t need to exercise regularly to keep feeling fit. Do something you like so that the activity can be done repeatedly such as playing futsal with work colleagues or cycling with family. Scheduling your body in the morning before you start your activities is the best way for those of you who find it difficult to take time too. Try to exercise at least 2-3 hours per week.

Reduce packaging food.

Limit consumption of packaged foods, ready-to-eat foods, and fried foods. This type of food group contains a lot of calories, preservatives and salt.

Choose foods that are processed in a certain way.

It’s better to eat foods that are processed by steaming or boiling than those fried in hot oil. Foods that are steamed or boiled in a not too long time have more complete nutritional content than fried foods. Meanwhile, fried foods contain high saturated calories and fat.

Reset the contents of your plate.

Fill one third of the food on a plate with lean meat, fish, or poultry meat. Try to increase the portion of fruits, vegetables and nuts. Choose the types of healthy carbohydrates such as brown rice or potatoes. Eat less sweet fruits like apples, tomatoes and avocados.

Start and continue good habits.

The following simple habits can bring great benefits if done consistently and in the long term:

  • Eating mineral water adequately and regularly.
  • Don’t miss the main meal.
  • Increase consumption of vegetables so you feel full longer.
  • Avoid buying or storing high-calorie snacks at home.
  • Discipline your sports time.
  • Eat calmly while sitting at the dinner table and not while working.

Identify Powerful Type Diet to Lose Weight

Various types of diets can be an option for weight loss. However, not all diets provide constant weight loss and have a good impact on health. Some types of diets may affect changes in body weight, but have an impact on the decline in health conditions due to drastic weight loss.

Various types of diets through advertising techniques promise effective weight loss. As a result, their products quickly attracted attention and public conversation. Although in fact, the effectiveness of the products sold requires certain terms and conditions of a consumer.

Popular Types of Diet

Just say mayo diet, high protein diet, and diet shake. These three diets have become hot conversations and are considered capable of providing weight loss more quickly than other diet techniques. However, did you know about the effects of losing weight too fast as offered by these three types of diet?

Mayo Diet

The mayo diet is actually a weight loss diet that is focused on changing lifestyles to be healthier. But unfortunately, there is an understanding and application of the wrong mayo diet. This misunderstanding of the mayo diet is closely associated with the grapefruit diet or fake mayo diet. In particular, the mayo diet encourages a person to consume low carbohydrates but high in fat by inserting grapefruit as one of the main menus in it.

The grapefruit diet that relies on fat-burning enzymes promises to lose 5 kg in 12 days. Low-calorie consumption which prioritizes high-nutritious fruits such as grapefruit is indeed a good choice for losing weight. But unfortunately, drastic weight loss due to undergoing a fake mayo diet is less recommended because it not only loses fat, but the body can lose fluid and muscle mass. Plus that the ability of fat-burning enzymes that are still not supported by clinical research makes this diet into the category is not recommended.

A High Protein Diet

In accordance with the name of this program, dieters are encouraged to consume foods that are high in protein but at the same time limit consumption of carbohydrates from grains, fruits, vegetables, and also cereals. The idea to be conveyed is to minimize carbohydrate intake so that the process of weight loss occurs faster. This minimal carbohydrate intake makes the body burn more fat as the body’s natural reaction in producing energy.

The high-protein diet itself is generally harmless for the short term. However, this does not mean that the diet is free of risk at all. Some health problems that can be caused are:

  • Too limiting carbohydrate intake such as fruits and vegetables can make the body lack of nutrients and fiber. If this happens, health problems such as bad breath, headaches and constipation can occur.
  • Consumption of high protein foods, such as red meat and fatty milk products, can cause high cholesterol and increase the risk of heart disease.
  • A high-protein diet risks putting urine containing calcium. Some experts also believe, this condition can cause osteoporosis and kidney stones. However, experts are still examining these two effects on the body.

It is recommended to consult with a doctor before taking this diet. Doctors can also help make a diet plan that still contains nutrients that the body needs. Especially for people with kidney disease, a high-protein diet should be avoided because it can interfere with kidney function.

Shake Diet

Alternatively, try a low calorie diet (diet shake) in part of your diet scheme. A study conducted in 2010 showed that a shake diet containing macro nutrients essential for the body managed to lose weight in 93 percent of participants who were obese. Not only that, diet shakes can also change body composition including improvements to the inflammation component and oxidative stress which are key factors that trigger chronic disease.

Diet shakes are also reliable when you don’t have a lot of time to shop and prepare healthy food. An expert stated that a shake diet can be an alternative choice when you often miss breakfast time which is important for controlling weight in the long term.

Then What Is the Recommended Healthy Diet?