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Program Diet Untuk 1 Bulan yang Sehat dan Tidak Menyiksa – Buku Diet Skip to content Diet adalah usaha yang dilakukan seseorang untuk menurunkan berat badan sesuai dengan apa yang diinginkan. Adapun cara untuk menurunkan berat badan biasanya disebut sebagai program diet. Program diet dapat dipilih sesuai kebutuhan. Jika ingin menurunkan berat badan selama 1 minggu, maka menggunakan program diet mingguan, sedangkan jika ingin menurunkan berat badan dalam jangka waktu bulanan, maka menggunakan program diet bulanan.
Dalam hal ini, yang akan menjadi pokok bahasan kita yaitu bagaimana program diet bulanan. Pada prinsipnya semua program diet itu sama, yaitu mengurangi asupan makanan atau nutrisi yang masuk ke dalam tubuh dan meningkatkan aktivitas (pembakaran lemak) dalam tubuh. Jumlah kilogram berat badan yang diturunkan juga bervariasi, tergantung dari seberapa besar usaha kita untuk menurunkan berat badan. Jika kita sangat membatasi asupan makanan yang masuk ke dalam tubuh dan meningkatkan aktivitas (olahraga), maka jumlah berat badan yang berkurang akan tinggi.
Artikel ini membahas tentang program untuk 1 bulan yang sehat dan tidak menyiksa. Program diet ini kami khususkan untuk pembaca yang ingin menurunkan berat badan sekitar 3-5 kilogram selama satu bulan. Jadi jika anda ingin menurunkan berat badan 8-10 kilogram dalam 1 bulan, mungkin anda sebaiknya mencari artikel yang lain. Karena selain menyiksa, menurunkan berat badan 8-10 kilogram (ekstrim) juga menimbulkan berbagai risiko untuk tubuh. Akan tetapi, tidak ada salahnya juga anda membaca beberapa tips sederhana yang akan kami sampaikan, agar dapat menurunkan berat badan 3-5 kilogram selama 1 bulan.
Berikut ini adalah beberapa hal yang perlu dilakukan untuk melakukan program diet 1 bulan yang sehat dan tidak menyiksa tentunya. 1. Ubah pola menu sarapan, makan siang, dan makan malam a. Menu sarapan Sarapan merupakan aktivitas yang sangat penting untuk tubuh. Sarapan akan menghasilkan energi yang kita butuhkan untuk beraktivitas atau bekerja. Tanpa sarapan, badan akan lemas dan tidak bisa fokus dalam menjalankan aktivitas. Jadi jangan pernah lewatkan sarapan. Nah, bagaimana dengan program diet? Apakah tetap harus sarapan? Tentu saja, anda harus tetap sarapan walaupun sedang dalam program diet. Hanya saja, menu makanan anda yang perlu diubah. Jika biasanya anda sarapan menggunakan nasi, sebaiknya anda ganti. Mengapa? Hal ini karena kandungan karbohidrat dan lemak yang ada pada nasi masih cukup tinggi. Anda dapat mengganti sarapan dengan mengkonsumsi roti gandum, buah, dan yoghurt tanpa lemak. Jika tidak suka, anda dapat mengkonsumsi telur rebus, buah, dan sereal gandum yang dicampur susu tanpa lemak.
b. Cemilan Pagi Hari Jika perut anda terasa lapar sekitar jam 10 pagi, anda diperbolehkan makan, namun hanya buah saja. Disarankan buah apel, pisang, atau pepaya. Mengapa buah? Karena buah mengandung karbohidrat dan gula yang sehat dan mampu meningkatkan metabolisme tubuh.
c. Menu Makan Siang Untuk menu makan siang, disarankan bagi anda yang sedang dalam program diet untuk mengkonsumsi setengah nasi merah dengan kaldu ayam. Atau jika tidak suka dengan menu tersebut, anda dapat mengkonsumsi sandwich dari roti gandum yang diisi dengan sayuran dan dagig rendah lemak. Jangan lupa untuk menghindari makanan gorengan dan makanan cepat saji.
d. Camilan Sore Hari Dikarenakan pada saat makan siang anda hanya mengkonsumsi roti, mungkin anda akan merasa lapar pada jam 4an. Anda diperbolehkan untuk mengkonsumsi sesuatu (camilan sore hari). Sebagai camilan, anda boleh mengkonsumsi sayuran atau buah-buahan (tidak jus). Intinya jangan mengkonsumsi makanan yang mengandung gula dan minyak.
e. Menu Makan Malam Untuk makan malam, anda tidak disarankan untuk makan terlalu malam (kurang dari jam 8). Dalam makan malam, hindari makanan yang mengandung karbohidrat. Mengapa? Pada malam hari, karbohidrat (sumber energi) tidak begitu diperlukan oleh tubuh karena malam hari adalah waktunya tubuh untuk istirahat, buka beraktivitas. Cobalah mengkonsumsi makanan yang berprotein tinggi (daging), susu rendah lemak, sayur, dan buah-buahan.
2. Banyak makan buah dan sayur
Buah dan sayur sangat baik untuk mendukung program diet, apalagi jika buah atau sayur tersebut mempunyai manfaat langsung etrhadap program diet (penurunan berat badan). Contoh buah dan sayur yang bermanfaat untuk diet antara lain : apel, jeruk, pisang, pepaya, asparagus, seledri, ketimun, kubis, dan tomat.
3. Banyak meminum air putih Minum air putih sangat bermanfaat untuk program diet. Bahkan ada pembahasan yang spesial membahas tentang bagaimana diet dengan menggunakan air putih. Setidknya, anda diharapkan mengkonsumsi air putih 8 gelas dalam sehari semalam. Ada banyak sekali manfaat air putih untuk program diet, diantaranya yaitu dengan mengkonsumsi air putih sebelum makan maka akan mengurangi porsi makan, dan minum air putih juga dapat menunda lapar. Selain bermanfaat langsung untuk diet, air putih jga dapat menjaga metabolisme tubuh, mengelurkan racun dalam tubuh, dan meningkatkan konsentrasi.
4. Lakukan aktivitas Sebagian besar penelitian menyebutkan jika orang yang sering melakukan aktivitas, khususnya olahraga cenderung mempunyai badan yang ramping dan sehat. Nah, dalam program diet 1 bulan ini, apa salahnya untuk meningkatkan aktivitas fisik, seperti jalan kaki dan olahraga.
5.Konsumsi makanan tinggi serat Makanan yang tinggi akan serat dapat kita jumpai dengan mengkonsumsi buah dan sayur. Kandungan serat dalam buah dan sayur akan membuat anda kenyang dalam waktu yang lebih lama. Hal ini sangat bermanfaat dalam menurunkan berat badan. Selain buah dan sayur, serat juga dapat didapat dari kacang-kacangan dan biji-bijian yang rendah karbohidrat. 6. Gunakan piring berukuran kecil saat makan Sepele, tapi mempunyai peran yang cukup besar. Penggunaan piring yang berukuran kecil, secara psikologis akan membuat anda mengurangi atau mengambil makanan seukuran piring kecil. Jadi porsi makan anda dapat dikurangi secara otomatis. 7. Hindari makanan cepat saji Sudah banyak yang membahas jika makanan cepat saji sangat tidak sehat untuk tubuh. Kandungan garam, gula, lemak, dan kalori yang cukup tinggi dapat memicu obesitas (kelebihan berat badan). Selain itu juga dapat meningkatkan risiko penyakit jantung, diabetes, dan darah tinggi.