diet and nutrition
Definition of Diet and Nutrition
Diet is basically a pattern of eating, the way and type of food is regulated. The goal is to maintain overall body health. In addition, the diet also aims to achieve or maintain a controlled weight.
Even so, not all diets are done to lose weight, some people go on a diet based on doctor's recommendations because they have certain illnesses that force them to regulate all the nutrients that will enter their body. Therefore, diet and nutrition are a unity that the body needs in balanced portions.
Various Types of Diets
There are many types and diet methods that have sprung up. The following include:
Keto Diet
The keto diet is a diet method that implements a diet high in fat and protein, but low in carbohydrates. The goal is for the body to get more calories from protein and fat.
This can "drain" sugar stores as a source of energy, and replace them with protein and fat. This condition causes the process of ketosis.
Ketosis is a condition when the body no longer has intake of carbohydrates (glucose) as a food source to be processed into energy. The existence of ketosis is expected to help you lose weight.
However, this keto diet fat source is not just any fat, such as fried foods. Sources of fat should come from dairy products, organic eggs, and oils such as coconut and olive. Not only that, healthy fats can also be obtained from nuts (almonds and cashews) and avocados.
Atkins Diet
The Atkins diet is a diet that aims to control carbohydrate intake. Instead, fat consumption can be increased. So, this diet may be more different from other diets.
Because the Atkins diet allows a person to consume fat, unlike diets in general. However, the fat consumed is of course the good type of fat.
This diet menu is sourced from foods containing pure protein, HDL fat, and high-fiber vegetables. This low-carb diet can increase metabolism, so the body can burn more fat stores in the body.
Mediterranean Diet
The Mediterranean Diet is the most recommended type of diet to do in an effort to lose weight. Because this diet method can make the body healthier.
This diet is a method that is carried out by combining the traditional healthy living habits of people who live in a country bordering the Mediterranean Sea.
The principle in this diet method is to eat healthy types of food, rich in vegetables, fruit, nuts, and seeds. Not only that, this diet method also recommends consuming a little chicken, red meat, and unsaturated fats from olive oil and nuts.
Paleo Diet
The paleo diet is a human diet in the prehistoric era or early humans, to be precise prehistoric cavemen during the paleolithic period. This diet is thought to minimize the risk of heart disease, diabetes, and cancer.
The paleo diet can be said to mimic the diet of early humans. This diet adjusts the diet to the sources that are available around us.
The difference is that food supplies are now available and can be obtained more easily. It's just that the way to process the food is made simpler, sautéed, steamed, or baked.
People on this diet are required to consume more protein. By reducing the intake of carbohydrates and sugar, it is this condition that is later expected to be able to lose weight.
Fasting Diet (Intermittent Fasting)
Fasting diet or intermittent fasting is a diet method by fasting from eating for some time. But during fasting time, you can still consume drinks.
This diet method does not regulate what foods must be reduced or consumed. But only regulates when you can eat and when to stop eating alias fasting.
Nutrition that must still be met when dieting
Even though you're on a diet, there are several important nutrients that must be met, namely:
Calcium
Calcium is important for maintaining healthy bones, heart and muscles. You need more calcium as you get older. For ages 19-50, the recommended calcium intake is 1,000 milligrams.
Meanwhile, for people aged 51 and over, the recommended daily intake of calcium is 1,200 milligrams. Calcium can be obtained from milk, dark green leafy vegetables, nuts, and seeds.
Fiber
Fiber is good for avoiding constipation, lowering cholesterol, regulating blood sugar levels, and reducing the risk of heart disease. The good news is that fiber is filling, and usually found in foods that are low in calories, so it can aid weight loss.
The fiber requirement for men aged 19 to 50 years is 38 grams, and for those aged 51 and over is 30 grams. Meanwhile, the fiber requirement for women aged 19 to 50 is 25 grams, and for those aged 51 and over is 21 grams.
Iron
Iron is responsible for transporting oxygen to cells and tissues throughout the body. Men need 8 milligrams of iron per day. Women need 18 milligrams per day from age 19 to 50 and 8 milligrams from age 51.
Vitamin D
The body needs vitamin D to absorb calcium and promote bone growth. The need for vitamin D for adults aged 19-70 years is 600 IU per day, and 800 IU per day starting at age 71 years.
Natural sources of vitamin D include fish and egg yolks. Foods fortified with vitamin D include milk, yogurt, some orange juice products, and some breakfast cereals.
When to See a Doctor?
Regardless of any diet that will be applied, try to make sure the diet is safe to live on. This is because people with certain conditions may not be allowed to go on a certain type of diet. For example, the keto diet should not be followed by pregnant or breastfeeding women, athletes, and people with type 1 diabetes.
Therefore, try to discuss it with a nutritionist before deciding to go on a diet. The goal is clear, so that the diet is effective for maintaining a healthy body and losing weight, instead of triggering health problems
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