Diet Tetap Terjaga Meski Anda Melakukan Cheat Day

Diet Tetap Terjaga Meski Anda Melakukan Cheat Day

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Menjaga pola makan adalah salah satu cara untuk mendapatkan berat badan yang ideal. Bagi Anda yang sedang diet, terkadang ada satu hari dimana Anda membebaskan diri dari aturan diet yang dijalani atau yang dikenal dengan istilah cheat day. Jika saat diet Anda sangat ketat memerhatikan berapa kalori yang masuk, maka saat cheat day, Anda dibolehkan mengonsumsi makanan tinggi kalori. Lalu, amankah melakukan cheat day bagi diet Anda?

Manfaat cheat day

Menjalani diet memang tidak semudah yang dibayangkan. Seberapa pun disiplinnya Anda, terkadang sulit untuk menjalani diet dengan baik sehingga diet terasa melelahkan baik secara emosional dan secara fisik. Itulah sebabnya para pelaku diet melakukan cheat day, sebagai bentuk penyegaran pola makan agar tidak terasa monoton.

Dilansir dari Very Well Mind, istirahat sejenak dari pola diet Anda dapat memberi manfaat secara psikologis dan membantu menyukseskan program diet Anda. Anda bisa mengibaratkan cheat day sebagai hari libur di tengah kesibukan Anda yang cukup padat. Saat cheat day, Anda bisa beristirahat sejenak dan menghitung ulang kalori yang masuk ke dalam tubuh. Cheat day juga dapat berfungsi sebagai tombol reset yang membuat tubuh siap kembali menjalankan diet di pekan depan.

Selain bermanfaat sebagai “rekreasi”, cheat day juga bermanfaat untuk menormalkan kinerja hormon. Ketika melakukan pembatasan kalori, tubuh juga mengatur ulang produksi hormon, termasuk hormon yang mengatur selera makan. Hormon leptin dibentuk oleh sel lemak, jika hormon leptin terlalu rendah di dalam tubuh, maka seseorang dapat memiliki nafsu berlebihan dan sebaliknya.

Tips melakukan cheat day

Cheat day dikenal memiliki beberapa manfaat, namun sebagian ahli berpendapat bahwa cheat day jika tidak dilakukan dengan tepat dapat mengacaukan pola diet. Cheat day yang tidak terkendali dapat mengarah pada binge eating yang menyebabkan obesitas. Bagi Anda yang ingin melakukan cheat day, berikut tips agar diet Anda tetap berjalan lancar:

1. Perhatian pada makanan Anda

Dilansir dari Healthline, salah satu cara yang dapat menentukan strategi cheat day Anda adalah dengan memerhatikan makanan apa yang Anda makan. Saat makan, perhatikan makanan yang Anda konsumsi. Dengan perhatian penuh, Anda dapat memrhatikan isyarat tubuh saat lapar dan berhenti ketika kenyang dan puas. Jika Anda fokus pada makanan yang dihidangkan, ini juga akan membuat Anda makan dengan pelan-pelan dan menikmati pengalaman bersantap dengan baik.

Sebuah penelitian menunjukkan bahwa orang yang makan dengan penuh perhatian dan intuitif dapat mencegah makan secara emosional dan mengurangi penambahan berat badan. Namun masih dibutuhkan penelitian lebih lanjut mengenai hal ini.

2. Konsumsi makanan sehat

Sebenarnya, baik saat cheat day maupun tidak, Anda dianjurkan untuk tetap mengonsumsi makanan sehat. Saat cheat day, bukan berarti Anda bisa mengonsumsi makanan yang terlalu banyak lemak. Anda tetap perlu mengonsumsi makanan yang kaya serat dan protein untuk menjaga metabolisme tubuh dan membantu mengontrol nafsu makan.

3. Perhatikan porsi makan

Selain memerhatikan apa yang Anda konsumsi, Anda juga perlu memerhatikan porsi makan selama cheat day. Hindari makan dalam jumlah banyak sekaligus namun cobalah untuk makan dalam porsi kecil 3-4 kali sehari. Makan dalam porsi banyak sekaligus cenderung membuat Anda kalap dan makan secara tidak terkontrol. Jika makan dalam porsi kecil, ada rasa kepuasan tersendiri sehingga diet Anda tetap terjaga. 

Writer : Ratih AI Care
Editor :
  • dr Ayu Munawaroh, MKK
Last Updated : Sabtu, 15 April 2023 | 13:23
Tags : cheat day nutrisi Diet

Healthline. Should you have cheat meals or cheat days?. Available from: https://www.healthline.com/nutrition/cheat-meals.

Protein World. How to have a perfect cheat day. Available from: https://proteinworld.com/blogs/the-hub/how-to-have-a-perfect-cheat-day.

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