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  • Tertarik Mencoba Diet Defisit Kalori? Ketahui Dulu Manfaat dan Risikonya

Tertarik Mencoba Diet Defisit Kalori? Ketahui Dulu Manfaat dan Risikonya

Tertarik Mencoba Diet Defisit Kalori? Ketahui Dulu Manfaat dan Risikonya

Bagikan :


Salah satu diet yang cukup populer dilakukan adalah defisit kalori. Secara teknis, diet ini dilakukan dengan memotong asupan kalori yang biasanya diimbangi dengan olahraga membakar kalori. Harapannya, ketika kalori masuk ke dalam tubuh tidak mencukupi kebutuhan pembakaran kalori, maka kalori yang dibakar adalah kalori cadangan. Dengan begini, Anda bisa mendapatkan penurunan berat badan yang cukup drastis.

Pertama-tama, yang perlu dicatat adalah tidak semua ahli gizi setuju pada trik memotong sejumlah asupan kalori yang menjadi kebutuhan harian. Mengapa demikian? Penjelasan berikut akan membantu Anda memahaminya.

Apa itu kalori?

Kalori adalah satuan energi panas. Dalam hal nutrisi, kalori mengacu pada energi yang Anda peroleh dari makanan dan minuman yang dikonsumsi, yang kemudian digunakan sebagai energi dalam aktivitas fisik.

Apa itu defisit kalori?

Defisit kalori dapat terjadi ketika jumlah kalori yang dikonsumsi dalam sehari, lebih kecil dari jumlah kalori yang dibakar.

Dilansir WebMD, untuk dapat menurunkan berat badan setiap minggunya, Anda disarankan mengurangi 500 kalori per hari dari total kebutuhan kalori harian tubuh. Kebutuhan kalori harian pria rata-rata pria sekitar 2.700 kcal per hari, sedangkan wanita 2.200 kcal per hari.

Manfaat defisit kalori

Saat Anda makan dan minum lebih banyak kalori dari yang dibutuhkan tubuh, maka tubuh akan menyimpannya sebagai lemak cadangan. Apabila hal ini terus-menerus dibiarkan, maka Anda akan mengalami kelebihan berat badan hingga obesitas. Defisit kalori dapat membantu Anda menurunkan kelebihan berat badan dan menurunkan risiko obesitas.

Kelebihan berat badan dan obesitas meningkatkan risiko diabetes tipe 2, penyakit jantung, stroke dan beberapa jenis kanker. Dengan melakukan defisit kalori, maka Anda juga menurunkan risiko atas semua penyakit tersebut.

Risiko defisit kalori

Walaupun defisit kalori tampak seperti cara paling efektif dalam menurunkan berat badan, namun sebaiknya Anda menghindari memotong terlalu banyak asupan kalori kebutuhan harian tubuh.

Mengonsumsi terlalu sedikit kalori setiap hari dapat meningkatkan risiko kesehatan di antaranya:

  • Tidak mendapatkan nutrisi yang cukup sehingga dapat mengganggu tubuh dalam mendapatkan serta mempertahankan massa tulang
  • Mengambil energi yang dibutuhkan otak
  • Menurunkan metabolisme tubuh
  • Meningkatkan risiko pembentukan batu empedu

Tanda-tanda yang muncul apabila Anda tidak mengonsumsi cukup kalori:

  • Berulang kali mudah sakit
  • Tidak dapat menurunkan berat badan
  • Mengalami perubahan suasana hati dan sikap
  • Kesulitan tidur
  • Sembelit

Menurut Medical News Today, memotong 500-1.000 kalori per hari sebenarnya cukup aman dilakukan. Namun, sebaiknya Anda menghindari kehilangan berat badan 1 kg atau lebih setiap minggunya. Perlu dicatat, memotong kebutuhan kalori tidak selalu dibutuhkan karena dapat memberikan dampak yang berbahaya bagi tubuh. Cara yang aman untuk menurunkan berat badan secara sehat adalah dengan melakukan kegiatan fisik dan berolahraga sesuai dengan yang direkomendasikan oleh WHO, yaitu 150-300 menit setiap minggunya. Anda dapat mengombinasikan latihan aerobik dan juga angkat beban.

Apabila Anda merasa perlu melakukan desifit kalori, maka sebaiknya konsultasikan terlebih dahulu dengan ahli gizi yang dapat membantu menyusun menu sesuai kebutuhan kalori harian, dan sesuai kondisi kesehatan Anda.

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 13 April 2023 | 08:39

Jenna Fletcher (2020). How to safely and effectively create a calorie deficit for weight loss. Available from: https://www.medicalnewstoday.com/articles/calorie-deficit#what-is-it

Paul Frysh (2021). Caloric Deficit: What to Know. Available from: https://www.webmd.com/diet/calorie-deficit

Shaziya Allarkha, MD (2021). How to Calculate Calorie Deficit for Weight Loss. Available from: https://www.medicinenet.com/how_to_calculate_calorie_deficit_for_weight_loss/article.htm

Yvette Brazier (2017). How many calories do you need?. Available from: https://www.medicalnewstoday.com/articles/263028

NHS UK (2018). Cut down on your calories. Available from: https://www.nhs.uk/live-well/eat-well/cut-down-on-your-calories/

WHO (2020). Physical activity. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity

 

 

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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