[ARTIKEL] 15 Oct 2021
Good Daily Schedule and Menu Consumed to Undergo a Diet Program
Setting a meal schedule while on a diet is not as easy as you think. Meal menus and meal times that need to be regulated create new habits that need to be accustomed to being more regular and with appropriate portions.
So, here we will share interesting information that can be an alternative when you run a diet program starting from the food menu to the daily meal schedule.
Schedule and Menu When Dieting
1. Breakfast
The best time to start breakfast is between 6 a.m. and 9:45 a.m., according to Jim White, a nutritionist and spokesman for the US Academy of Nutrition and Dietetics. According to him, the best meal or breakfast is one hour after waking up.
Menus that are low in calories and contain enough nutrients to meet the body's needs are very suitable for consumption while undergoing a weight loss program.
Breakfast menu that is suitable when on a diet:
- Edamame Nuts
- Boiled eggs
- Cereal with Mixed Milk
- Low fat
- Banana and Bread
- Oatmeal
- Chia Seed Pudding
- Salmon
- Yogurt
- Smoothies
In addition to consuming the food above, you can also increase it by taking multivitamins and supplements to support a healthy body.
Morning snack
When lunch time is still long, because you eat breakfast too early, snacking on healthy snacks can be a solution for those of you who are on a diet program. Make sure you snack at 2-4 hours after breakfast so as not to cause fat accumulation, you can choose healthy snacks that are low in fat and healthy.
2. Lunch
Researchers from The American Journal of Clinical Nutrition suggest that the most appropriate lunchtime and potentially faster weight loss is before 3 p.m. This time is considered to be the most effective time for you if you are on a diet program.
In addition, a good lunch menu for people who are on a diet is food that contains low-fat protein such as chicken breast, fish, or red meat, complex carbohydrates such as rice, bread, or wheat, fiber from vegetables and fruit, and good fat
The lunch menu that is suitable when undergoing a diet program is:
- spinach
- wheat bread
- cabbage
- broccoli
- cream soup
- tempeh steak
- carrot
- lettuce
The menu and the types of vegetables are foods that are high in fiber and are very suitable for consumption while undergoing a diet program. So that it is able to meet the daily nutritional needs needed by the body.
Afternoon snack
Almost the same as morning snacks, snacking during the day you can do 2-4 hours after lunch. Choose a healthy snack with fruit or nuts. Here are the types of snacks that you can choose from:
- wash
- chia seeds
- quinoa
- pear
- banana
- avocado
- mango
- Apple
3. Dinner
The most appropriate dinner schedule when on a diet is starting from 5 pm to 7 pm. This time is very appropriate because when you go to bed at night the body has finished digesting food while sleeping and the body can burn calories and fat to the maximum.
The dinner menu that is suitable for a diet is:
- boiled eggs
- stir fry broccoli
- lean roast beef
- clear soup
- avocado without sugar
- salmon
- tuna
- steamed potatoes
- Nuts
- grains
From the several types of menu above you can create your favorite menu into: Vegetable salad, a combination of fruit and boiled eggs, grilled meat and vegetables, clear chicken breast soup, salmon sardines, mackerel and capcay.
Processing the menus above is also highly recommended not to use unhealthy cooking oil because by using unhealthy cooking oil, all processed food will certainly be contaminated from the cooking oil.
We recommend using Mamaco coconut cooking oil to process various types of food so that the food remains healthy and does not risk accumulating fat in the stomach. Mamaco coconut cooking oil has a thinner texture of cooking oil so that it is easily digested by the body into energy.
Thus the article regarding the right daily schedule and menu when on a diet, hopefully it can add to our insight when becoming a diet program so that it is faster and the body's nutritional needs are still met.