Aspects and Types of Diet You Need to Know – Diet is the regulation of patterns and consumption of food and beverages that are prohibited, limited in quantity, modified, or permitted in certain amounts to treat illness, health, or weight loss.
Function, Aspects and Types of Diet
This latest article will share about the aspects and Types of Diet you need to know. Data which means a way of life. Diet is an activity to limit nutrition in the form of calories on purpose to reduce body weight which is intended to make the body slim.
According to the Health Association, a successful weight loss program includes physical activity and a safe and long-lasting diet for weight control.
Types of Diet
- According to the Nutritionist Association, there are several types of healthy diets, namely:
Low energy diet
Low energy diets are diets that aim to achieve and maintain nutritional status according to age, gender and physical needs. This diet is carried out by reducing the appropriate energy intake of 500 to 1,000 kcal/day, so this diet will achieve a weight loss of up to 0.5 – 1 kg per week.
Protein consumption is slightly higher than the usual daily consumption, namely 1 – 1.5 g/kg/body weight/day or 15 – 20% of the total energy requirement. Then the fat is still consumed but in medium size.
Namely 20-25% of total energy needs. The sources of fat suitable for consumption come from foods that contain high levels of polyunsaturated fats. As for carbohydrate consumption, it is slightly lower than the usual daily consumption, which is 55 – 65% of the total energy requirement. Complex carbohydrates are the best source of carbohydrates for consumption.
It must also be noted that the consumption of vitamins and minerals should still be sufficient as needed. It is recommended that the frequency of meals remains the same as usual, namely 3 main meals and 2-3 interlude meals. And lastly, water consumption must be sufficient, namely 8-10 glasses/day.
A balanced consumption of fibre every day can control one’s body. Foods with high crude fibre content are also reported to reduce body weight. Food will stay in the digestive tract for a relatively short time so that the absorption of food substances will be reduced. Also, foods that contain relatively high fibre will provide a feeling of fullness, thereby reducing food consumption.
What Aspects and Types of Diet Should You Know?
Foods with high crude fibre content are usually low in calories, low in sugar and low in fat which can help reduce obesity. In practice this type of diet, you must reduce the consumption of sugar, carbohydrates and fats. The reduction rate is between 500 – 1000 calories low below normal requirements. Then you should increase your protein intake a little higher than normal.
The food consumed must also be sufficient in minerals and vitamins. The sources of fibrous food that can be consumed by fibrous dieters can be obtained from the grains that are still covered with the epidermis, (for example, mashed rice, brown rice, oatmeal, bulgur, and corn) and from the nuts which are still covered in the epidermis. (such as green beans, kidney beans, peas, and soybeans).
Other sources include coarse bread and avoid high-calorie fibre foods such as biscuits and tarts. Fresh vegetables and fruits are also good food sources to consume in this diet.
Low carbohydrate diet
This diet aims to prevent lipogenesis (fat tissue formation) from carbohydrates. The calories provided are an average of 1,300 calories. This diet can be used for mild to moderate obesity. In this diet only need to reduce carbohydrate intake. The recommended sources of carbohydrates for consumption are brown rice and wheat. However, the intake of protein and fat is still considered, but not too high.
Satiety occurs more quickly during the first 4 weeks of running a low-carbohydrate diet. In addition to reducing appetite, low carbohydrate diets also trigger more energy expenditure. Weight loss on a low-carbohydrate diet due to decreased appetite occurs because the protein consumed is the most important macronutrient that can lead to rapid satiety by reducing thermogenesis.
What Aspects and Types of Diet Should You Know?
Which results in a decrease in the rate of nutrient absorption. Weight loss due to low carbohydrate diets also occurs due to activation and oxidation of fatty acids. A study on diets high in protein and low in carbohydrates proved that there was an increase in fatty acid oxidation in respondents, fatty acid oxidation would cause feelings of fullness faster.
- In addition to the three diets above, there are also several popular diet methods, including:
This diet was first introduced by a very famous doctor. The Atkins Diet theory advocates increasing protein intake and avoiding carbohydrates altogether. During the first two weeks, the body will build ketosis, a state when the body uses fat as fuel.The Atkins diet boosts your metabolism so that your body adjusts automatically to burn new fat. Also, by controlling insulin levels to remain low.
The OCD Diet (Obsessive Corbuziers Diet) is a new diet technique. This diet has different diet principles from other diet principles. The OCD diet introduces new ways to go on a diet such as fasting, skipping breakfast, eating windows, and exercising on an empty stomach. One of the features of this diet is the term eating window. The window of eating is an activity that must be done like we are fasting.
The mayo diet is a weight loss program introduced by a well-known health website. The principle of the mayo diet is to consume food groups that are at the lower level and reduce the consumption of foods that are at the upper level.
The mayo diet is a diet that focuses on consuming vegetables and fruits followed by reducing the consumption of carbohydrates, fats and sugars. That’s a review of aspects and Types of Diet you need to know. May be useful.