One way to lose weight properly
is by adjusting the diet. The trick, know your daily calorie needs. In this way
the weight of the body will be maintained with more stable so that you will not
experience fatigue, dizziness or weight down quickly and also rising rapidly.
Mari, calculate your calorie needs and set menu eat properly.
What it Calories?
Calories are units of energy that
will be burned by the body. A large number of calories needed can be different
for each person. This is because the need for different energy influenced body
weight, sex, age and physical activity.
If we eat food with more calories
than are needed by our body weight will cause us to grow even potentially
become obese. For example, fat contains 9 calories per gram, compared to 4
calories in a gram of protein or carbohydrate gram.
So we put more calories when we
consume fat. Another factor is how the human body uses energy supplied by
carbohydrates, protein, and fat. At first, the body burns carbohydrates and
protein, then fat. Unused fat calories are converted into body fat. So reducing
fatty foods is an important way to reduce weight.
Calculate Needs
The first calculation is done is
to calculate the numbers of basal metabolism (AMB). The formula is:
AMB = 0.9 kcal x weight (in kg) x 24 hours
To calculate the daily energy
needs, the AMB figure obtained is then multiplied by the variable of physical
activity you are doing. Activities and variables are as follows:
Lightweight = 1.55
Medium = 1.70
Weight = 2.00
Reduce the caloric needs of
approximately 500 kcal that weight loss of about 0.5 kg per week.
Examples Counting Calories
As an employee with mild activity
(which is most of the time spent sitting at the computer), A weight is 60 kg.
How much daily energy requirement of A?
AMB = 0.9 kcal x 60 kg x 24 hours
= 1296
Daily energy requirements (light
category) = 1.55 x 1296 = 2008.8 kcal
What is the meaning of the numbers of calories?
If A wants to lose weight, it can
reduce the intake of about 500 kcal of food and drink every day. Means the
number of calories you should eat about 1500 kcal. This amount can make a
reduced weight of 0.5 kg / week.
Menu selection Food
After knowing the amount of
calories you should eat, the next step is to set the menu to eat so the number
of calories eaten is not excessive and consequently will derail your diet.
Remember, that the food eaten while
still meeting the nutritional 4 healthy 5 perfect. The food consists of
carbohydrates, protein, protein, vegetables, fruits and milk. So you do not
suffer because of a diet, then the fruit can be eaten between breakfast and
lunch and between lunch and dinner as a snack.
Patterns of food for breakfast,
lunch and dinner for 1,500 kcal calorie needs, namely:
Time Eating Specification
Breakfast carbohydrates + protein
+ Milk / dairy products
Fruit Snacks morning
Carbohydrates + lunch + Vegetable
Protein
Fruit afternoon light meal
Dinner Carbohydrate + Protein +
Vegetable
Model Food
Examples of foods that can be a
model, among others:
Model Food
1). Carbohydrate
½ cup (100 grams) of rice. It
would be better if you choose brown rice is rich in fiber and helps the body
more resistant to hungry
1 sheet (28 g) bread
½ cup (80 grams) noodles
½ cup (80 grams) of pasta
1 piece (175 g) potatoes
2). Protein
100 grams of beef or chicken
100 grams of fish or seafood
150 grams of tofu or tempeh
1 egg
3). Milk / Dairy
250 ml of milk, you should choose
low-fat milk
125 ml yogurt
1 slice of cheese
4). Fruit
1 apple
1 banana
1 orange
1 guava
1 kiwi
1 cup melon
1 cup watermelon
1 cup papaya
1 cup wine
5). Vegetable
150 grams of vegetable anything
If your calorie needs greater
than 1500 kcal, it can add protein or vegetable servings. If you want to add a
portion of carbohydrates in your diet, it can be added during breakfast or
lunch.
In addition, all packaged foods
always include the number of calories. Always check that you do not include
more calories than the body needs.
Notice the Food Processing Method
Ways of processing food can
increase the amount of calories the food overall. For example, 1 tablespoon
cooking oil will add 126 kcal, 1 tablespoon of butter adds 80 kcal, 1 teaspoon
of sugar adds 32 kcal.
The recommended treatment
technique is to be boiled, steamed, or baked. Foods using milk should not be
consumed because it can increase the amount of calories. If possible, you can
replace coconut milk with low-fat milk as the soto Betawi. Bersantan or fried
foods should not be consumed too frequently or only occasionally better.
By counting the calories you need
and the type of food, then you can enjoy your favorite foods without fear of
being fat and sick. Try always pay attention to how many calories you need and
choose the right foods. If we continue to incorporate more calories than the
body could be burned, it will lead to obesity or cause fat.
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