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WeightWatchers was born in the US in 1963 and came to the UK in 1967. It has millions of followers of its unique concept throughout the world. It involves a personalised diet, regular exercise and lots of support, encouragement and motivation: it’s a truly global approach to weight loss.

WeightWatchers was born in the US in 1963 and came to the UK in 1967. It has millions of followers of its unique concept throughout the world. It involves a personalised diet, regular exercise and lots of support, encouragement and motivation: it’s a truly global approach to weight loss.

A well researched programme
The major value of this programme is a weight-loss diet that is:
- Personalised. When you sign up, your points are calculated according to age, gender, size, weight and daily exercise, and a hypocalorific diet is created for you (a lower calorie intake than your needs).
- Balance. At WeightWatchers, nothing is forbidden. Everything needs to be consumed in reasonable, balanced quantities. This means at least 5 portions of fruit and vegetables every day, 2 or 3 portions of dairy, 2 to 3 spoonfuls of vegetable fat, carbs at least twice a day, protein-rich foods and 1.5 to 2 litres of liquid a day (at least 1 litre of water).
- Flexibility. The simple, practical points system involves no measuring or weighing food. All that is eaten and drunk is valued in unit points in relation to the level of fat and calories it contains. The points are added up daily, until the total points are reached. Today, with the new Flexi Points Plus, the diet can be even more flexible, and the PLUS option allows you to eat 18 types of food that fill you up for a number of fixed unit points.
- Evolution. It’s balanced and includes the 3 key steps to successful weight loss: slimming, stabilisation and maintenance in the long term.
 
The value of exercise
exercise is valued and counts. Everyone goes at their own pace. Activity points are calculated according to weight, duration and level of intensity. If you exercise more, you can earn points each week to allow yourself a few treats. The motivational bonus points system proves the value of exercise for weight loss and for long-term weight stabilisation.
Exchange and support in meetings

The advantage of WeightWatchers over other diets is the weekly meetings where you share information, motivation and advice on making lasting changes to your eating habits.
Listening and sharing with the guidance of a group leader (who will also have followed the diet) gives you the chance to (re)learn how to eat a healthy, balanced diet and keep your motivation going. Everyone is weighed to chart their progress, in complete confidentiality!
For those who cannot attend meetings, WeightWatchers has developed other ways to follow the programme: by post and by weekly individual interviews with a leader. Almost 6,000 meetings are held every week by 1,500 trained leaders throughout the UK.

 

Sumber : http://www.sofeminine.co.uk/

The South Beach diet was devised by an American cardiologist and is based on eating ‘good’ fats and carbohydrates. It’s effective and good for your health. The diet works in phases and you have to watch the amounts you eat (without counting calories). It’s a lifestyle change and a diet in one.

The South Beach diet was devised by an American cardiologist and is based on eating ‘good’ fats and carbohydrates. It’s effective and good for your health. The diet works in phases and you have to watch the amounts you eat (without counting calories). It’s a lifestyle change and a diet in one.

How it works
There are three phases: the first (strict) phase lasts for a maximum of 2 weeks, during which all starch and sugar (cereals, potatoes, rice, fruit and alcohol) is cut out and replaced with protein (eggs, meat, fish and vegetables). This is followed by a second phase during which you gradually reintroduce the first banned group of foods back into your diet. Of these, you start with foods with the lowest GI (glycaemic index) which don’t increase your blood sugar levels very much (certain types of fruit, bread and wholegrain cereals). When you reach your target weight, you move on to the final phase, which should last for the rest of your life and maintain a healthy weight. The secret is in the choice of food. With your new food habits, you can tell the good fats and sugars from the bad, select foods with a low glycaemic index, and choose healthier vegetable protein and fat.
– Good sugars are natural sugars in their original state (found in fruit, vegetables and wholegrain cereals).
good fats are vegetable fats, because the body finds them useful (olive, grapeseed, rapeseed and nut oil, and oil from oily fish).
– Bad sugars are over-refined sugars, found in white flour, potatoes, white sugar, sugary products, processed desserts and alcohol.
Bad fats are saturated fats, which are bad for the cardiovascular system. These are animal fats contained in butter, cream, fatty cheese, whole milk and fatty meat.

A typical day in Phase 1
Breakfast: Eggs and vegetables
Snack: Low-fat cheese
Lunch: Salad, chicken breast, soup, light yoghurt
Snack: Vegetables or chicken breast or light cheese (mozzarella or cottage cheese)
Dinner: Fish, chicken or lean meat, as much veg as you want, light dairy produce

Results
Phase 1 can see you lose 3 – 4 kilos in 2 weeks (particularly from the stomach). During Phase 2, you can expect to lose 500g – 1 kg per week. Phase 3 will stabilise your weight for the long term.

Plus points
It’s a simple and non-restrictive diet with a large array of foods to choose from.
You won’t get hungry because you eat ‘normal’ portions and you’re allowed light snacks.
There’s no point in counting calories.
This diet can help you develop long-term healthy eating habits and maintain a healthy weight without putting all the weight lost in the first two phases as soon as you come off the diet.

Drawbacks
You can’t eat out on the South Beach diet because too many refined foods are cut out.

 

Sumber : http://www.sofeminine.co.uk

The Zone diet is the brainchild of American doctor Barry Sears. It first came out in 1995 and was adopted by numerous celebrities. It advocates foods that encourage weight loss and prevent cardiovascular disease, diabetes, auto-immune diseases and cancer.

Zone diet is the brainchild of American doctor Barry Sears. It first came out in 1995 and was adopted by numerous celebrities. It advocates foods that encourage weight loss and prevent cardiovascular disease, diabetes, auto-immune diseases and cancer.

How it works
Above and beyond weight loss, the aim of this diet is to maintain insulin and blood sugar levels by consuming low-calorie and low-carbohydrate foods. To reach the ideal balance, the diet recommends taking 40% of calories from carbohydrate, 30% from protein and 30% from fat. This doesn’t fit well with official nutritional recommendations which suggest we take 50 to 55% of calories from carbohydrate, 15 to 20% from protein and no more than 30% from fat.
You should eat at regular intervals with no more than a 5-hour gap in between meals, which in practice works out at 3 meals and 2 snacks per day.
The diet focuses on choosing good fats (monounsaturated and polyunsaturated), good carbohydrates (ones with a low glycaemic index) and good sources of protein (low-fat).
You never eat more than a plateful of vegetables and you can’t eat as much of them as you like. All food is weighed.

Avoid:
Fatty meat, whole eggs, hard cheese, potatoes, beetroot, carrots, marrow, sweetcorn, dried fruit, fruit juice, cereal products, sugar, desserts, butter and cream.

A typical day
For an average sized, reasonably active woman, The Zone diet recommends 3 portions of protein, 3 of carbohydrate and 3 of fat with each meal, with 2 additional snacks including 1 portion of protein, 1 of carbohydrate and 1 of fat.
Breakfast: 1 slice of wholemeal bread, 60g fromage frais, 2 egg whites, 1 teaspoon of olive oil, 1 kiwi fruit.
Morning snack: Natural yoghurt, nuts.
Lunch: Wholegrain bread, 90g tuna, 1 spoonful of mayonnaise, 250g spinach.
Dinner: 90g lean pork, 60g lentils, cucumber, 1 potato made into mash, 5ml olive oil.
Evening snack: 30g cheese, 1 rye crispbread.

Results
weight loss of 0.5kg to 1.5kg per week.

Plus points
If it’s followed meticulously, this diet fills you up because you eat protein five times a day.
It creates a calorific deficit which makes you lose weight.
Because of the high levels of protein you eat, you lose weight healthily providing you follow the diet exactly.

Downsides
It’s restrictive as it requires lots of calculations and planning; improvising meals or going out for dinner are no-nos.
You need to have your book with you to measure the portions until you know them by heart.
Many tasty foods can only be eaten in small quantities, which can lead to frustration!
In the long term, this low-carbohydrate diet can cause tiredness, irritability and anxiety.
If you exercise a lot, be aware that lowering your consumption of carbohydrates can lead to diminished sporting performance.
This diet is low in fibre and can therefore cause constipation.
Excessive protein is dangerous for people suffering from kidney problems.

Warning
Always consult a doctor before starting the Zone or any other type of diet.

Sumber : http://www.sofeminine.co.uk

More than just a slimming diet, the Mediterranean diet (or Cretan diet) is a healthy diet. According to a study carried out in the 1950s, the cardiovascular mortality of Cretans is a lot lower than it is in Western countries, and this is down to their nutrition.

More than just a slimming diet, the Mediterranean diet (or Cretan diet) is a healthy diet. According to a study carried out in the 1950s, the cardiovascular mortality of Cretans is a lot lower than it is in Western countries, and this is down to their nutrition.

How it works
People from Crete have one of the lowest rates of cancer, cardiovascular and chronic illness in the world. It’s known that ageing and cancer are caused by the oxidation of cells, and the Cretan diet is rich in Vitamins C and E, which have anti-oxidant properties.
For many years, researchers have argued about the benefits of this diet on health. First of all, it’s crucial to reduce fat and sugar. Then what counts most of all is the quality and choice of foods: the quantity has little importance and it’s not necessary to weigh what you eat. On the menu are fresh or dried fruit and vegetables, cereals, not too much animal fat, and olive oil is a main source of fat. This diet includes fish, white meat and eggs a few times per week, as well as goat’s and sheep’s cheese.

Foods to eat
Replace butter and margarine with olive, rapeseed or soya oil, which are rich in monounsaturated fat (this lowers cholesterol levels).
Replace sugar with honey.
Replace red meat, which is high in saturated fat, with poultry.
Replace cow’s milk dairy with goat’s or sheep’s cheese, low-fat yoghurts and skimmed milk, where possible.
Eat raw, cooked, and dried fruits (400g per day).
Eat raw and lightly cooked vegetables, salad, pulses, cereals, wholemeal or sourdough bread.
Eat fish at least three times a week (preferably oily fish).
Drink 1-2 glasses of red wine a day for the polyphenols.
Add fresh herbs: they’re good for health and improve the flavour of your healthy dishes.

A typical day
Breakfast: Whole-grain bread and honey, sheep’s milk yoghurt, fresh fruit, nuts.
Lunch: Tomato and feta salad, chickpeas, wild rice and vegetables, grated pear and cinnamon.
Dinner: Chicory and nut salad, sardines, vegetables, wholemeal bread, a glass of wine.

Results
It has been proven that people following this diet for 18 months lose more weight than people on a classic low-fat diet.

Plus points
The Mediterranean diet is not only excellent for health but also for the palate! It doesn’t prevent you from eating out in restaurants.
This diet is suitable for anyone who wants to feel better in themselves, fight off ageing and obesity.
This diet is ideal for weight loss as its calorie content is low and it’s well balanced.

Downsides
This diet must be undertaken in the long term. First of all you have to restructure your eating habits in order to reap the benefits later!
The disadvantages come from having to follow unfamiliar eating habits you will be unaccustomed to.

 

Sumber : http://www.sofeminine.co.uk

Forget about simple sugars and complex carbs. These days, carbs are classed according to their glycaemic index, or GI. Here’s how it works.

Forget about simple sugars and complex carbs. These days, carbs are classed according to their glycaemic index, or GI. Here’s how it works.

A new way of looking at carbs
For a long time, because of their molecular structure, we’ve thought of simple sugars found in sweet foods such as sweets, fizzy drinks etc as “fast” and complex carbohydrates, found in foods containing starch (bread, pasta, rice, cereals) as “slow”. The former were deemed to produce a short peak in blood sugar levels, and the latter were said to fill you up and release long-lasting energy. But the glycaemic index turned all this on it’s head. GI is measured by the speed at which glucose in foods is released into the body and absorbed by the bloodstream (in other words, its ability to increase blood sugar levels). Compared to GI, the simple/complex classification is too simplistic because it’s not necessarily the simple sugars that are the quickest.

Examples
Foods are ranked on a scale from 0 – 100, with glucose, the most hyperglycaemic sugar, at 100. The nearer a food’s value is to 100 on the scale, the faster it is at releasing glucose. The nearer it is to 0, the slower it is. As carbohydrates are the only foods that affect blood sugar levels during their metabolisation, they are the only group that have a glycaemic index.

 

Food GI
Glucose 100
Instant/parboiled rice 85
Cornflakes 85
Cooked carrot 85
Mashed potato 80
Watermelon 75
Sugar 70
Soft drinks 70
Biscuits 70
White bread 70
Sorbet 65
Wholemeal bread 65
Muesli 65
Jam 65
Boiled/steamed potato 65
Pizza 60

 

Food GI
Ripe banana 60
Basmati rice 50
Wholewheat pasta 50
Kiwi 50
Grapes 45
Al dente spaghetti 40
Prune 40
Natural yoghurt 35
Quinoa 35
Apple 35
Green peas 35
Tomato 30
Raw carrot 30
Red berries and currants 25
Dark chocolate 25
Avocado 10

GI = Great Idea?
Specialists and official organisations agree that carbohydrates are a major factor in weight gain. Carbs with a high glycaemic index are quickly absorbed by the body and tend to be stored as fat. By causing a peak then a sharp drop in insulin levels in the blood, they also encourage energy slumps and hunger pangs. So the glycaemic index is a useful slimming tool: if you prioritise foods with a low glycaemic index over and above those with a high index, you’ll lose weight. This is the main principle of the famous Montignac method. The glycaemic index is also fundamental in the treatment of diabetes, and it’s important for balancing your diet if you do a lot of exercise.

Its limits
GI has revolutionised diets, but should still be taken with a pinch of salt.
The glycaemic index of a food isn’t fixed. It varies according to how the food is cooked, prepared, heated or chilled. For example, mashed potatoes have a higher glycaemic index than boiled potatoes, and the same applies to cooked carrots, which have a higher GI than raw ones. It also varies according to the food that you combine on your plate or in a dish: certain combinations can change the glycaemic index of individual foods. For example, the glycaemic index of a meal is reduced if it’s eaten with fat. It also depends on each individual’s activity levels, muscular mass and how their pancreas functions.
You shouldn’t rely on GI alone. Think about the overall characteristics of a food: certain foods have a low glycaemic index (chocolate bars, crisps, biscuits, etc) but are high in fat and calories, so obviously you shouldn’t gorge on them! Others may have a high glycaemic index but be low in carbohydrate and fat (such as carrots).
– The glycaemic index can therefore be useful provided that you know how to interpret it and that you take into account the many other factors involved in eating a balanced diet.

The Atkins diet is always going in and out of fashion and has been a little bit controversial to say the least. But with loads of celeb fans from Catherine Zeta Jones to Jennifer Aniston and Renee Zellweger, the Atkins Diet must be doing something right!

How it works

The Atkins Diet – which hit the States before coming to Europe – was invented by, guess who, Dr Atkins!

He said that excess weight isn’t caused by eating too much, but by an unbalanced metabolism and, more specifically, poor absorption of sugar.

Our body gets energy from sugar and fat, so the Atkins Diet says if you cut out this carb intake, your body will have to draw on – and therefore burn – your fat reserves. And hey presto, you’ll lose weight!

That means that calories aren’t a part of the Atkins Diet. Instead, all carbohydrates are cut out, that includes complex, slow-release starchy carbs and pulses, and simple sugars like fruit, sugar and alcohol. (See what you can and can’t eat below).

Sounds tricky, but the good news is you can eat as much protein and fat as you like (meat, fish, seafood, eggs, mayonnaise, butter, oil and cheese, yum!).

A typical Atkins Diet meal includes meat, fish, eggs and cheese, and you can add low-carbohydrate vegetables, a small amount of green or fibre-rich vegetables, salad and herbs.

What you can’t eat

Sugars, sweets and cakes
Sugary and alcoholic drinks
Carbohydrates (pasta, rice, potatoes, bread…)
Pulses (lentils, beans, peas, grains)
All fruit
Milk
Green and fibrous vegetables
Lettuce and other salad leaves
Herbs and spices
Fats, apart from margarine, mayonnaise, butter and creme fraiche

What you can eat!
Red and white meat
All fish and seafood
Cooked eggs
All cheeses, apart from diet or ‘light’ cheese
Butter, cream, yoghurt and cheese
50grams of green vegetables a day

A typical day
Breakfast: Scrambled eggs, cheddar cheese, unsweetened tea or coffee.
Lunch: Salad with ham, chicken, celery, lettuce, cheese, olive oil.
Dinner: Trout, green salad, avocado, olive oil, unsweetened low-fat yoghurt.

Results
You should lose at least 2 to 4 kilos in the first week! After that weight loss slows down to about 6 kilos per month.

Side effects
The Atkins Diet has a lot of side effects. It’s also caused a lot of debate, many people say used long-term it’s bad for your health. Here are the side effects:

The lack of fibre can cause constipation.

The heavy fat intake increases cholesterol levels, which have harmful effects on the heart and arteries.

When your body is deprived of carbohydrates and draws its energy from fat and muscle, it can cause nausea plus physical and mental fatigue.

As with any diet that cuts out whole food groups, there is an increased risk of vitamin, mineral and fibre deficiencies.

Finally, be aware that the weight you lose could pile back on as soon as you return to normal eating habits.

Plus points
The Atkins diet allows you to lose weight fast, without getting hungry.

Because it’s so low in carbs, the Atkins Diet suppresses your appetite.

The rules are quite easy to follow because you don’t have to count calories.

 

Sumber : http://www.sofeminine.co.uk


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