Hello, everyone who visits the health blog! ๐ Today, I would like to completely summarize diet terminology for those who want to start a diet or are already on a diet.
I also remember being confused by unfamiliar terms when I started dieting, such as basal metabolic rate, BMI, body fat percentage, etc... ๐ค What is all this? I thought so. However, once I properly understand these terms, the big picture of dieting is drawn, and goal setting and diet management become much easier!
Today, I will explain in an easy and fun way the essential terms you need to know while dieting. In addition, I will generously share not only diet terms, but also my own tips for diet success and delicious diet recipes, so please join us until the end! ๐ช
๐ฏ Diet terminology, this is all you need to know! (Summary of essential diet terms)
1. BMI (Body Mass Index): It is calculated by dividing weight (kg) by the square of height (m) and is used to determine obesity level. A BMI of less than 18.5 is classified as underweight, a BMI of 18.5 to 24.9 is normal, a BMI of 25 to 29.9 is overweight, and a BMI of 30 or more is classified as obese. However, because BMI does not take muscle mass into account, people with more muscle mass may have a higher BMI.
2. Body fat percentage: It refers to the percentage of body fat in body weight. The higher your body fat percentage, the higher your risk of obesity, and maintaining an appropriate body fat percentage is important for your health.
3. Basal metabolic rate (BMR): It refers to the minimum energy consumption required to sustain life. It is the energy used for basic life activities such as breathing, beating the heart, and maintaining body temperature. Basal metabolic rate varies depending on age, gender, weight, muscle mass, etc.
4. Active metabolic rate (AMR): This refers to the amount of energy consumed through daily activities or exercise. The more active you are, the higher your metabolic rate.
5. Total energy consumption (TEE): It is the sum of basal metabolic rate and active metabolic rate and refers to the total amount of energy consumed by our body during the day.
6. Calories: A unit of energy, consumed through food or consumed through activity. 1 kcal is the amount of heat needed to raise 1 kg of water by 1 degree Celsius.
7. Carbohydrates: It is our body's main source of energy. It is found in large quantities in grains such as rice, bread, and noodles.
8. Protein: It is a nutrient needed to build body tissues such as muscles, bones, and skin. It is found in large quantities in chicken breast, fish, tofu, and beans.
9. Fat: It plays a variety of roles, including storing energy, maintaining body temperature, and producing hormones. It is found in a lot of avocados, nuts, olive oil, etc.
10. Dietary fiber: It helps prevent constipation by providing a feeling of fullness and promoting bowel movement. It is found in abundance in vegetables, fruits, and whole grains.
Q: When dieting, can I just reduce calories?
A: Reducing calorie intake is the basis of dieting, but simply reducing calories can be harmful to health. It is important to consume a variety of nutrients such as carbohydrates, proteins, fats, vitamins, and minerals through a balanced diet.
Q: Can I eat snacks while dieting?
A: You can have snacks even while dieting. However, it's a good idea to choose healthy, low-calorie snacks. Fruits, vegetables, nuts, plain yogurt, etc. are good diet snacks.
Q: What exercise is effective for dieting?
A: Effective exercise for dieting is a combination of aerobic exercise and strength training. Aerobic exercise helps reduce body fat by increasing calorie consumption, and strength training is effective in preventing the yo-yo effect by increasing basal metabolic rate.
๐ฅ Letโs eat deliciously and lose weight! Diet Recipe ๐ฅ
Should I only eat tasteless food because I'm on a diet? Absolutely not! Let me introduce you to some delicious and healthy diet recipes.
- Chicken Breast Salad: Chicken breast is a low-fat, high-protein food that is good for dieting. Enjoying it as a salad with fresh vegetables is filling and delicious.
- Salmon Steak: Salmon is rich in omega-3 fatty acids, which is good for your health and helps with diet. Roasting it with vegetables makes a delicious and filling meal.
- Tofu Fried Rice: Tofu is rich in protein and low in calories, so it is often used in diet menus. You can enjoy a delicious and healthy meal by making fried rice with various vegetables.
โจ Tips for your own diet success โจ
I succeeded in dieting through consistent exercise and diet management. In particular, I never went on a starvation diet and had fun while eating healthy and delicious food. Also, I tried to consistently do my favorite exercise and get enough sleep to avoid stress.
Dieting is not something that ends in a short period of time; it is a continuous effort to live a healthy life. Don't be impatient; if you find a method that suits you and stick to it, you will definitely achieve your goal. ๐
๐ In conclusion
Today, I gave you a variety of information, from a glossary of diet terminology to healthy diet methods, delicious diet recipes, and my tips for diet success. I hope this article will be of some help in your diet journey.
If you have any more questions about diet, please feel free to leave a comment. I will answer to the best of my knowledge! ๐ช
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