Because fasting is not the correct method for weight loss and also affects health, many people who try this method eventually give up. Worse, they may end up weighing more than before. So, if you don’t fast, what should you do to have a beautiful figure and good health at the same time? Nowadays, there are various ways to control food intake for weight loss, but which method suits you best? Let’s find out.
Mediterranean Diet
Eating food from the Mediterranean region is a dietary pattern that helps reduce the risk of cardiovascular diseases and can effectively aid in weight loss. The highlight is that the Mediterranean diet focuses on eating vegetables, fruits, whole grains, fish, seafood, and primarily uses olive oil for cooking. However, if you choose to eat this way, you should avoid foods such as refined flour, saturated fats, trans fats, and all kinds of sugary drinks.
Intermittent Fasting (IF)
This is a pattern of eating where fasting is done intermittently, with clearly defined periods of eating and fasting to force the body into a state without food long enough to break down stored fat for use. The popular IF method is the 16/8 formula: fasting for 16 hours and eating during an 8-hour window.
Precautions: During Intermittent Fasting, adequate hydration during the fasting period is necessary to prevent low blood pressure, dizziness, and lightheadedness. It is not recommended for patients with chronic diseases such as diabetes who require regular medication and stomach disorders.
Low Carbohydrate Diet
Consuming excessive carbohydrates causes the body to convert the excess carbohydrates into fat for storage. Conversely, when carbohydrates are restricted, the body stimulates fat breakdown for energy use. A popular low-carb eating pattern limits the intake of rice, flour, grains, tubers, taro, potatoes, and some fruits to no more than 40% of total energy. Instead, focus on eating leafy vegetables, lean meats without skin or fat, and avoid high-sugar fruit juices, sweets, and sugary drinks.
Healthy Plate Model Using the 2:1:1 Principle
Adjust your meal to a healthy plate by using a round plate with a diameter of 9 inches. Then divide the plate into 4 equal parts as follows:
- 2 parts or half of the plate are vegetables, which can be raw or cooked, and choose a variety of vegetables.
- 1 part or ¼ of the plate (no more than 10 tablespoons) is rice or starch, preferably unrefined to get more fiber and nutrients than refined starch.
- The remaining 1 part or ¼ of the plate is meat, choosing lean meat without skin or fat.
After the meal, you can supplement with fresh fruit on a small plate or a cup of coffee, choosing fruits that are not too sweet, or milk, dairy products, or low-sugar soy milk 1-2 glasses.
Calorie Counting
Calories are units of energy that the body uses daily. This energy is used by various systems in the body to function efficiently. If you consume more calories or energy than needed, the excess energy will be stored as fat, causing weight gain.
Principles of Calorie Counting
- Eat less than you use. If you consume about 500 kilocalories less per day than you burn, you will lose 0.5 kilograms per week.
- Choose calories from quality foods (Quality calories) such as unrefined starches, lean meats without skin or fat, and good fats that keep you full longer.
- Read nutrition labels to understand the energy and nutrients in the foods you eat.
All of these are options for effective weight control, and results will be more noticeable if combined with regular appropriate exercise. However, if someone has tried diet control and exercise fully but still has not reached their target weight, they can consult a specialist doctor to evaluate the use of weight loss medication or surgery for obesity treatment. This helps patients eat less, feel full faster, and forces the body to use stored fat for energy, aiding weight loss without affecting health.
