Table of contents:
- 1. Choose the type of food that is low in calories
- 2. Eat more often
- 3. Be careful with hidden GGL (sugar, salt, fat)
The concept of a diet, especially to lose weight, is closely related to torment because you have to endure hunger. When in fact, the essence of the diet is to regulate the calories in and out. One way is to adjust your diet. You may be considering reducing your portion of food, but how can you not feel tortured while on a diet?
1. Choose the type of food that is low in calories
If you are accustomed to consuming a plate of fried rice for breakfast, you can replace the menu with a lower calorie one. Try eating plain white rice and then reducing the fried side dishes. Reduce the portion of carbohydrates and increase the portion of vegetables and fruit. If you are eating out, choose a lower calorie menu, for example choosing steamed or grilled chicken over fried chicken, to cut calories from oil. Or choosing baked potato over french fries can also be an alternative to a lower calorie menu option. In this way, you can enjoy the same portion of food but the calories are less.
2. Eat more often
Most Indonesians have the same diet, which is three large meals (breakfast, lunch, dinner) and then snack between meals. Let's say you decide to remove dinner from your menu, what you might happen is that the next morning you will feel really hungry and end up eating more than usual. Or if you deliberately eat very small portions, before the next meal arrives you will feel hungry and end up snacking on chips, chocolate, and biscuits to prop your stomach. You are then frustrated because you feel like you are on a diet, but you are not losing weight. This could be caused by excess calories from snacks. If this happens, you can try eating a little but often.
Don't be surprised if with this method you can eat 6-7 times a day. The key is to divide your usual portion of food three times, into 6-7 times. For example, you are accustomed to consuming cereal, milk, bread, and fruit at breakfast. You can divide it into cereal and milk that you eat first, then 1-2 hours later you can eat bread and apples. By doing this, you can keep your blood sugar levels stable thereby preventing you from snacking which can increase your calorie intake. But make sure the food you eat is still the type of food that is low in fat and calories.
3. Be careful with hidden GGL (sugar, salt, fat)
Sugar, salt, and hidden fat in food can be one of your main enemies in a diet. Sometimes without realizing it, you consume more sugar, salt and fat and then cause your calorie intake to increase. There is a formula that you can remember to limit the consumption of fat salt sugar, namely G4 G1 L5. G4 means the maximum limit of sugar consumption in a day is 4 tablespoons, G1, which is the limit of salt consumption in a day is 1 teaspoon, and L5 means the limit for consumption of fat in a day is 5 tablespoons. But this doesn't mean you can add 4 tablespoons of sugar in your coffee and then you can still eat bread with jam. Remember, even bread and jam contain sugar.
For example, if you eat one slice of chocolate donut and a glass of soda, you have already used up your sugar intake for the day. Because, in one piece of chocolate donuts can contain 1.5 tablespoons of sugar and in a glass of soda there are 2.5 tablespoons of sugar.
Of course you cannot count the levels of sugar, salt, and fat every time you have something to eat. Then how do you work around this? The concept remains the same, you can choose the type of food and drink that is low in calories. For example, instead of ordering soda to accompany your lunch, try consuming plain water or fruit juice without sugar. You can also replace your snacks with fruit. In this simple way you can eliminate hidden calories that come from sugar, salt, and fat.
