There are several things to consider when going on a safe fast diet. Not only for maximum results, this diet method can also cause health problems if done in an inappropriate way.
Actually, fast diets for weight loss are not recommended, because this diet is difficult to implement in the long term. Even if this diet works, you are more at risk of experiencing health problems, even rapid weight gain after this diet is stopped.
However, if you still want to try a fast diet to lose weight, you need to pay attention to several things so that the diet you are following remains safe for your health.
The Right Way to Live a Safe Fast Diet
Before discussing further about implementing a safe fast diet, you should know that there is a recommendation for weight loss that is carried out while on a diet, which is 0.5–1 kg a week.
Losing weight more than this amount can be done by undergoing a fast diet. However, to stay safe, you can do this in the following ways:
1. Reduce food portions
One of the things that are recommended when undergoing a strict diet is to reduce the portion of food. If you are still confused about how much food to reduce, you can simply reduce the portion of your meal to half of the portion you normally eat.
When reducing the portion of this meal, you are encouraged to reduce the types of foods that contain carbohydrates or sugar, saturated fat, and salt. Meanwhile, the portion of vegetables and fruit is recommended not to be reduced and instead to be increased.
2. Avoid consuming refined carbohydrates
In addition to reducing carbohydrate consumption, you are also advised to avoid consuming refined carbohydrates and replace them with carbohydrate sources from whole grains, such as wheat, which are higher in fiber and contain lots of vitamins and minerals.
Foods that are included in refined carbohydrates include white rice, pasta, biscuits, bread, donuts, and pastries. You can replace it with brown rice, whole wheat bread, or whole wheat pasta.
3. Add low-calorie foods
If half a meal doesn’t make you feel full, the way to make up for the shortfall is to add low-calorie foods to your plate or make them a healthy snack.
One of the recommended low-calorie foods are vegetables and fruit. Both types of food are high in fiber so they can keep you full longer.
4. Exercise regularly
When undergoing a safe fast diet, it is not only eating patterns that must be changed, but also lifestyle. Therefore, you are advised to exercise regularly for at least 30 minutes every day to burn fat in the body.
In addition to exercising regularly, you can also increase physical activity such as using stairs instead of using escalators.
5. Drink lots of water
In undergoing a safe fast diet, you are encouraged to consume lots of water. A study states that consuming water before eating can reduce the desire to overeat, thus contributing to weight loss.
Although the fast diet method above is claimed to be safe, you also have to understand that everyone has a different body metabolism. This means that the effectiveness and results of the diet that is followed will be different for each person. Some are compatible with this diet method, some are not.
Before going on a fast diet, you must also understand the effects and risks that can occur. Fast diets can cause complaints in the form of headaches, fatigue, constipation, hair loss, emotional irritability, and even irregular menstruation.
A safe fast diet actually needs to be done based on the advice and supervision of a doctor. This is because there are bad effects that lurk, namely lack of nutrition. So, it’s good if you check with your doctor first before doing this diet.