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  • 5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori

5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori

5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori
Credits: Freepik. Defisit kalori dapat membantu menurunkan berat badan, namun perhatikan risikonya.

Daftar Isi

Bagikan :


Defisit kalori adalah diet populer yang membantu menurunkan berat badan dalam waktu yang cukup singkat. Banyak orang yang mempraktekkan defisit kalori dan puas akan hasilnya. Sebelum ikut-ikutan mencoba defisit kalori, ada beberapa hal yang perlu Anda ketahui tentangnya.

 

Apa itu Defisit Kalori?

Defisit kalori artinya Anda makan lebih sedikit kalori daripada yang dibakar oleh tubuh. Defisit kalori dilakukan untuk menurunkan berat badan dan juga mengelola berat badan agar tetap ideal.

Dalam defisit kalori Anda perlu tahu makanan apa saja yang dimakan untuk mengukur jumlah kalorinya. Penghitungan kalori dilakukan untuk memastikan bahwa Anda tidak makan melebihi batasan kalori yang dibutuhkan.

Baca Juga: Berapa Sebenarnya Kalori yang Dibutuhkan Orang Dewasa Setiap Hari?

 

Risiko Melakukan Defisit Kalori

Menjalani defisit kalori memang dapat membantu menurunkan berat badan, namun ada beberapa risiko yang perlu Anda pertimbangkan di antaranya sebagai berikut:

Defisit kalori dapat menurunkan metabolisme

Makan lebih sedikit kalori daripada yang dibutuhkan oleh tubuh dapat menyebabkan metabolisme tubuh melambat. Penelitian menunjukkan bahwa diet rendah kalori dapat menurunkan jumlah kalori yang dibakar tubuh sebanyak 23%.

Metabolisme tubuh yang lambat akibat defisit kalori dapat menyebabkan otot kehilangan massanya, terutama jika defisit kalori tidak diimbangi dengan asupan protein yang cukup dan berolahraga. 

Menyebabkan kelelahan dan kekurangan nutrisi

Makan lebih sedikit kalori secara terus-menerus juga dapat menyebabkan kelelahan karena tubuh sulit memenuhi kebutuhan nutrisi hariannya.

Diet yang membatasi asupan kalori mungkin tidak menyediakan zat besi, folat dan vitamin B12 yang cukup sehingga dapat menyebabkan anemia dan kelelahan ekstrem.

Membatasi kalori terlalu drastis dapat berdampak negatif bagi kesuburan wanita, terutama kemampuan berovulasi. Asupan kalori yang tidak mencukupi kebutuhan harian dapat menurunkan kadar estrogen yang bisa berdampak negatif pada kepadatan tulang dan kesehatan jantung.

Menyebabkan tulang rapuh

Mengonsumsi terlalu sedikit kalori juga dapat melemahkan tulang. Pembatasan jumlah kalori harian menurunkan kadar estrogen dan testosteron, hormon yang penting dalam pembentukan dan kepadatan tulang.

Selain itu, defisit kalori yang dikombinasikan dengan latihan fisik berat dapat meningkatkan hormon stres yang menyebabkan tulang keropos.

Defisit kalori dapat meningkatkan risiko infeksi dan penyakit. Saat asupan kalori terlalu sedikit, Anda mungkin lebih rentan terkena flu, batuk atau infeksi lainnya.

Baca Juga: Turunkan Berat Badan Dengan Menghitung Kalori Makanan

 

Cara Aman Menjalani Defisit Kalori

Bagaimanapun, defisit kalori cukup efektif membantu menurunkan berat badan. Agar dapat menjalani defisit kalori dengan aman, maka kurangi asupan kalori sejumlah 500 kalori per hari.

Jika Anda ingin mengombinasikan defisit kalori dengan olahraga, maka asupan kalori yang dikurangi harus dibatasi sekitar 200-300 kalori per hari.

Pola defisit kalori seperti ini mungkin tidak membantu menurunkan berat badan di minggu pertama dan kedua, namun saat dilakukan dengan rutin berat badan Anda akan perlahan turun dengan aman tanpa memengaruhi kondisi kesehatan secara negatif.

Perlu disadari bahwa tidak semua orang cocok menjalani defisit kalori. Ada baiknya untuk berkonsultasi dengan dokter sebelum menjalani pola diet defisit kalori.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 18 Juli 2023 | 04:52
Tags : defisit kalori diet rendah kalori pola diet

Alina Petre, MS, RD (NL) (2023). 5 Ways Restricting Calories Can Be Harmful. Available from: https://www.healthline.com/nutrition/calorie-restriction-risks

Cleveland Clinic (2022). Calorie Deficit: What To Know. Available from: https://health.clevelandclinic.org/calorie-deficit/

Sandi Busch. Do Low-Calorie Diets Slow Down Metabolism?. Available from: https://www.livestrong.com/article/244490-do-low-calorie-diets-slow-down-metabolism/

Malia Frey, MA, ACE-CHC, CPT (2022). How to Manage Diet Fatigue and Stress. Available from: https://www.verywellfit.com/how-to-manage-diet-fatigue-and-stress-3495309

Robert H. Shmerling, MD (2020). Fertility and diet: Is there a connection?. Available from: https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949

 

Catharina Paddock, Ph.D (2019). Calorie restriction plus exercise can make bones more fragile. Available from: https://www.medicalnewstoday.com/articles/326344

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • 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
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • 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
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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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
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • view::web.v2.partials.article-popular:11
      • 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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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • 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
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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        #12025-04-15 06:52:55GET/nutrisi/5-hal-yang-perlu-dipertimbangkan-sebelum-mencoba-defisit-kalori1113379