HEALTHY DIETS TO MAINTAIN AN IDEAL BODY WEIGHT

            Having an ideal body weight is the dream of many people. One way to make this happen is by dieting. Lastariwati (2000) argues that diet is the arrangement or selection of food that must be consumed by a person or group of people. Based on the sources above, it can be said that diet is an effort to regulate eating patterns to limit or meet the intake of nutrients that enter the body with a specific purpose, such as getting an ideal body weight. There are several types of healthy diets to maintain ideal body weight such as the Atkins diet, vegetarian diet, and zone diet

The Atkins diet was introduced by a cardiologist named Robert Atkins in 1972. According to Pratama et al (2019), this diet focuses on controlling insulin levels in the body by maintaining a diet low in carbohydrates and high in protein and fat. Reporting from the Beauty Journal website (2021), the Atkins diet consists of 4 phases, namely the induction phase, the balancing phase, the adjustment phase, and the maintenance phase. In the induction phase it is recommended to consume carbohydrates under 20 grams per day for 2 weeks, eat high fat and high protein, and low carbohydrate vegetables such as green leafy vegetables. Next is the balancing phase, which is starting to add a little healthy carbohydrates, especially those from vegetables, fruits, nuts, potatoes, seeds, and brown rice. This phase should be carried out until the remaining 4.5 kg of the desired body weight. After that, in the adjustment phase it is allowed to add 10 grams of carbohydrates from vegetables containing carbohydrates, fruits, and whole grains. This is done up to a month after the desired weight is achieved. In the last phase, namely the maintenance phase, it is allowed to consume as many healthy carbohydrates as the body can tolerate without gaining weight. The Atkins diet is thought to improve cholesterol and blood sugar levels because a study shows that the Atkins diet can improve triglyceride levels in the blood although it is not known how long this effect will last. This diet is also considered to be able to prevent diabetes, high blood pressure, metabolic syndrome, heart and blood vessel disease. However, the various benefits of the Atkins diet still require further evidence and research.

Vegetarian diet is great types or method in diet. According to the Healthy Hello site (2021), the vegetarian diet emphasizes the consumption of foods from plant sources. Vegetarian diet is divided into several types, namely ovo-vegetarian (does not eat animal foods except eggs), lacto-vegetarian (does not eat animal foods other than milk and its products), lacto-ovo vegetarian (does not eat animal foods other than eggs and dairy products), pescetarian (do not eat red meat and poultry but eat fish, eggs, and dairy products), flexitarian (follow a vegetarian diet but occasionally eat red meat, poultry, and fish), and vegan (do not eat any animal foods without exception). This vegetarian diet is associated with a reduced risk of heart disease, type 2 diabetes, and premature death. Studies from Rossi (2012) and Padmasuri (2015) have shown that vegetarian diets have lower body weight, suffer from fewer diseases, and have longer life spans than people who eat meat. In fact, this diet causes some nutrients that the body needs are very limited, such as vitamin B12, calcium, and omega-3 fatty acids. This diet can be tried in various age groups because it is considered safe and not burdensome.

Zone diet is one way to have an ideal body weight. However, patience is needed in undergoing this diet because of the distribution of eating patterns. Quoting from Halodoc (2020), the zone diet is a diet that aims to balance the nutrients of 40% carbohydrates, 30% fat, and 30% protein in every meal. The zone diet recommends eating only high-quality carbohydrates (raw carbs) and fats, such as olive oil, avocados, and nuts. The biggest benefit of this diet is the reduction in heart disease risk factors, such as lowering cholesterol and triglycerides. Additionally, the zone diet improved blood sugar control, reduced waist circumference, and reduced chronic inflammation in overweight or obese individuals with type 2 diabetes. On the other hand, the downside of the zone diet is that it limits the consumption of some healthy sources of carbohydrates, such as bananas and potatoes.

Those are the types of healthy diets to have an ideal body weight and reduce the risk of various diseases. Atkins diet is a diet that can be done easily. While the vegetarian diet can be done from all ages. Not only that, the zone diet is a very detailed diet and of course has many benefits. In addition to dieting, don't forget to maintain a healthy diet and balance it with exercise to get maximum results.