Diet methods with instant results can indeed lose weight quickly. However, the risk of gaining weight is actually high in the future and the safety for health cannot be ascertained. Therefore, you should adopt a healthy diet with minimal risk.
A healthy diet is not only about losing weight, but also adopting a healthy lifestyle for ideal body weight. Here are a variety of effective and minimally risky healthy diet ways to lose weight.
Various Ways of a Healthy and Minimal Risk Diet
The following are healthy diet methods that you need to do to achieve ideal body weight:
1. Choose healthy snacks
One of the keys to effective weight loss is choosing healthy snacks that don’t have added sugar or salt, such as vegetable salads, fruits, and fruit or vegetable smoothies that don’t have added sugar. Avoid consuming snacks high in sugar or salt, such as soft drinks, ice cream, pudding, yogurt with added sugar, biscuits and instant cereal.
2. Drink water
Drinking lots of water is a healthy diet that should not be missed. Not only is it low in calories, water can provide sufficient body fluids, so you don’t become dehydrated while on a diet. Therefore, you are advised to drink at least two liters of water per day. Also, you need to cut back on sugary drinks, such as soda, boba, coffee milk, and juice, which are high in sugar and low in nutrients.
3. Don’t eat refined carbohydrates
The next healthy and effective way of dieting is not consuming refined carbohydrates. Quoted from The American Journal of Clinical Nutrition, refined carbohydrates are more at risk of damaging the body’s metabolism than saturated fats. Some foods that are classified as refined or simple carbohydrates, for example white rice, added sugar, white bread, candy, white flour, pasta, and cereal.
4. Do not eat saturated fat foods
For ideal body weight, you are also advised not to eat foods high in saturated fat. In addition to inhibiting weight loss, excessive consumption of saturated fat can increase cholesterol which is at risk of heart disease. Quoted from the National Health Service, the safe limit for consuming saturated fat for men is 30 grams per day and 20 grams per day for women. Some foods high in saturated fat that need to be avoided, for example, sausages, biscuits, cakes, cheese, cream, butter, and high-fat parts of meat. Choose unsaturated fats that are safer for health, such as avocados, vegetable oils, fish oils and lean meats.
5. Limit salt consumption
The right diet determines the success of your diet. One of the recommended diets for losing weight is to limit salt consumption. Besides being able to increase body weight, excessive salt consumption is at risk of high blood pressure, stroke, and heart disease. Some foods high in salt that are rarely realized, such as soup, bread, cereal, or tomato sauce. Therefore, make sure you check the nutrition label on each product packaging before consuming it.
6. Exercise regularly
You also need to do regular exercise to lose weight quickly. When the body is actively moving consistently, calories from food will burn a lot. You can exercise at least 30 minutes per day 3 to 5 times a week. If you don’t have enough time to exercise, physical activity, such as walking or cleaning the house, can be an option.