Diet

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Diet is the amount of food consumed by a particular person or organism [1]. The type of diet is
greatly influenced by the background of the individual's origin or the beliefs that a particular
society adheres to. Although humans are essentially omnivores, a group of people usually has
preferences or taboos to certain types of food.
Different in pronunciation in some countries, in Indonesian, the word diet is more often intended
to refer to an effort to lose weight or regulate the intake of certain nutrients. This article will
discuss diet in the second sense.
In its development, diets in the context of efforts to regulate nutrient intake are divided into
several types, namely:

1. Lose Body Weight (Mass) for example for models or actresses who want to maintain their
appearance.
2. Increase Body Weight (Mass) for example for sportsmen or bodybuilding athletes who want
to increase muscle mass.
3. Abstaining from Certain Foods, for example, for diabetics (low carbohydrates (glucose) and
calories).
A person's nutritional intake greatly affects their body mass.
A balanced diet will provide enough nutrients needed by our body, so that our body will function
properly. Unfortunately, this is a challenge that is difficult for most people in the world to solve. A
passion and commitment are the main things in the diet.

Table of contents
[hide]

1. 1Factors that affect body mass

1. 1.1Internal factors
1. 1.1.1Factor genetics
1. 1.1.1.1INSIG2
2. 1.1.1.2FTO
2. 1.1.2Thermal regulation
3. 1.1.3Metabolism
2. 1.2External factors
1. 1.2.1Physical activity
2. 1.2.2Nutritional intake
3. 1.3Diet foods
2. 2Diet Preparation
3. 3Phase Plato
4. 4References
5. 5External links
Factors that affect body mass[edit]edit source]
There are several factors that affect body mass. These factors are grouped into two, namely
internal and external factors. Internal factors include hereditary factors seperti gen, regulasi
termis, dan metabolisme. External factors include physical activity, and food intake.
Faktor internal[sunting | sunting sumber]
The internal factor responsible for body mass is a factor that cannot be consciously controlled by
dieters.
Genetic factors[edit]edit source]
INSIG2[edit| edit source]
Research conducted by Boston University Medical School found that a gene called INSIG2 is
responsible for obesity. The INSIG2 gene is responsible for inhibiting the synthesis of fatty
acids and cholesterol. Some protein products from the INSIG2 gene variant have low inhibition
power so that people with this gene variant will tend to accumulate more fat in their body. About
1 in ten people (10%) are suspected of carrying this gene variant [2] [3].
FTO[edit] edit source]
Another gene responsible for obesity is the FTO gene. FTO is the name of a gene located on
chromosome 16 of humans. Based on the results of the study [4], people who had a certain
variant of FTO and had a homozygous allele pair of that variant in their genome (16.4% of the
study subjects) weighed 3 kg heavier than ordinary people and had a 1.5 times greater risk of
obesity than ordinary people[5].
Thermal regulation[edit]edit source]
Humans are basically warm-blooded creatures that expend energy to maintain their body
temperature. In addition to requiring energy to maintain its body temperature (average 37 oC), a
certain amount of energy is also needed to maintain the activity of vital organs such as
the heart and lungs. This necessary energy
comes from the food consumed by a person.
Generally, in a state of sleep, humans need 1 Watt of power for every kg of their body weight
(humans with a body weighing 65 kg will consume about 65 Watts of power, or roughly
equivalent to the power needed to turn on two light bulbs). With a body weight of 65 kg, the
energy consumption needed by that person every day is around 5,500 kilojoules or 1,400
kilocalories (kcal). The energy needed by humans to just live (in a state of rest), without doing
any activities is called the term Basal Metabolic Rate (BMR).
Everyone's thermal regulation mechanism is different and the consumption of that energy
determines how much nutrients the body must burn to produce that energy. Thus, the higher a
person's BMR, the higher their energy consumption and the person needs more food to
maintain their bodily activity. Differences in gender, race, and height affect BMR scores.
Psychological conditions and air temperature also have an effect.
Because the total calorie requirement for each individual varies and depends on gender, age,
and even ethnicity. Nutritionists generally use the Harris Benedict Formula to produce a more
accurate estimate of a person's BMR value [6]. Instead of calculating yourself, there are many
internet sites that have provided simple programs to calculate BMR, for example a program
called BMR Calculator.
Metabolism[edit]edit source]
Metabolism, in short, is the process of processing (forming and decomposing) substances
needed by the body to carry out its functions. Fat metabolism is one of the determining factors in
the diet. One can increase fat burning by increasing muscle mass in the body. As muscle mass
increases, food metabolism will increase. Also make sure you drink plenty of water to boost
metabolism. This process will increase BMR values and calorie requirements.
External factors[edit]edit source]
Based on research conducted on the population of the United States, 60.5% of the adult
population is overweight (2005 data)[7]. Based on this data, some experts believe that lifestyle
habits and diet hold a more dominant factor in influencing a person's weight when compared to
internal factors. Two very dominant external factors are physical activity and nutritional intake.
One can easily reduce his weight without the need mengonsumsi obat-obatan pembakar lemak
dan semacamnya dengan meningkatkan aktivitas serta mengurangi asupan makanan ke dalam
tubuhnya.
Physical activity[edit]edit source]
To do physical activity, humans need a certain amount of energy. If the energy provided by food
is not enough, then the energy is obtained from the breakdown of fat in the body. The following is
an example of physical activity along with the calories burned per hour (in kcal/hour) that are
required for each activity [8].

Activity 50 kg (kkal/jam) 70 kg (kkal/jam)

Cycling 10 km/h 165 240

Cycling 20 km/h 270 410

Running 9 km/h 440 660

Running 16 km/h 850 1.280

Swim 23 m/min 185 275

Walk 3 km/h 160 240

 Calculate Your Number of Calories
Everyone has a different amount of calories. It all depends on the size of the human body itself.
Not only that, the factors that affect the number of calories each person needs depend on:

1. Height
2. Big Body
3. Weight
4. Muscle mass
5. Bone Mass
6. Age
To find out, you can consult a nutritionist, dietitian, or doctor. Later, the data will be processed
and will produce the number of calories for your body. For example, your calorie count is
1900kcal, then when you eat below that number of calories it will make you weak and not
energetic, on the other hand, when you eat with foods with calories more than the standard will
cause obesity.
Nutritional intake[edit]edit source]
You can lose weight easily by limiting your nutritional intake. The multiplier factors for energy that
are commonly accepted by many people are as follows: 1 gram of carbohydrates yields 4 kcal, 1
gram of protein 4 kcal, and 1 gram of fat 9 kcal, while alcohol 7 kcal. By adding the BMR value
with the calorie needs per activity, one can easily predict the outcome of the diet.
Good nutritional intake contains several things, namely, vitamins, minerals, fiber, proteins, amino
acids, phytonutrients, antioxidants. Some of these things are important so that your body stays fit
even when you are on a diet. Here's an analogy:
If calories go in > calories out, then the rest of the calories will be stored in the body, first
stored in the liver, then stored throughout the body.
If calories go in < calories out, then calorie stores will be used to cover the energy deficit,
first blood sugar in muscles and blood vessels, then convert glycogen in the liver into
glucose and then burn fat or protein.
Calories in are calories obtained from food while calories out are the calorie requirements for
BMR plus calories per activity.
For example, a person weighing 70 kg, has the amount of energy required for a Basal Metabolic
Range of 1,450 kcal. In one day, he performs the following activities:

1. Running (normal) at a speed of 3 km/h with a total time of 3.5 hours (480 kcal).
2. He also swims (normal) at a speed of 23 m/min (back and forth in the swimming pool at
normal speed) for a total time of 1 hour (275 kcal).
That day, he ate the following foods (The number of calories listed in the menu is a general
estimate. The actual conditions depend largely on the amount of food and how it is processed,
for example, the sandwich will have lower calories if the bread is replaced with whole wheat
bread, or full cream milk is replaced with skimmed milk):
Breakfast, 07.00 (Total 650 kcal)

1. Sandwich stuffed with meat, mayonnaise, cheese (500 kcal)

2. Milk Full Cream (150 kkal)
Lunch, 12.00 (Total 550 kcal)

1. Snacks (200 kg)

2. Unsweetened Orange Juice (50 kcal)
 Dinner, 19.00 (Total 1530 kcal)

1. Pizza (680 kkal)

2. French fries (800 kkal)
3. Apple (50 kcal)
From the menu list above, the total energy consumed is 2730 kcal. From the Basal Metabolic
Rate and the number of activities carried out, the person's energy needs are 2565 kcal. Even
though he has exercised (swimming), his energy expenditure is not proportional to his energy
intake. Consequently:
Calories in > Calories out
The remaining energy (165 kcal, from 2730 kcal - 2565 kcal) will be stored in the body and one
form of such energy accumulation is fat.
The above calculation is for one day, even though everyone's activity is also different, for
example a cycling athlete where endurance/stamina is needed, then he needs to save
calories/energy a few days or at least one day before the match in the form of sugar in the
muscles or blood vessels and also glycogen in the liver and during the match needs to drink
glucose or its equivalent (not protein or fat, because burning protein or fat will make the muscles
get tired quickly).
Diet food[edit]edit source]
The World Health Organization (WHO) encourages every individual to have a healthy and
balanced energy and weight [9]. The recommended way to lose weight is to increase activity
(exercise), reduce calorie intake (reduce portions) makan tetapi tetap menjaga nilai gizi). Some
of the symptoms that may accompany a confused way of dieting include fainting, dizziness,
drowsiness, and malnutrition.
In the previous example, a person with an excess of 165 kcal can reduce their calorie intake by
increasing their activity (e.g. running for 1 hour) or replacing their breakfast or dinner with another
lower-calorie meal (replacing their breakfast menu by eating only 200 calories at breakfast or
dinner can maintain or even lose weight).
Currently, quite a lot of diet food products are sold freely in the Indonesian market with controlled
calories and nutrition. The types of foods recommended to accompany the diet are drinking
water, wheat, kidney beans, almonds, apples, spinach, blueberries, broccoli, salmon, sweet
potatoes, milk and soy. Calorie intake can be regulated by following these programs. Regulating
calorie intake independently can also be done by looking at the nutritional information listed on
the packaging, in accordance with the provisions of BPOM.

The diet does not need to use expensive diet foods, but enough daily food by paying attention to
its calories and nutritional value. Moreover, using diet drink products sold in the market. All of
them will not play a visible role in your body or in this case weight loss. Eat enough healthy and
fibrous foods. Setting the right diet and not carelessly can help you in weight management. The
role of fibrous foods is very important, because eating fibrous will make us feel fuller, because
food is digested more slowly by the intestines. When you feel hungry even though the calorie
needs are sufficient and it is soon time to eat, you can eat foods that have a caloric value of
almost zero or very low, for example eating cucumbers or tomatoes, it's just that tomatoes
contain oxalate which is not suitable for people with oxalate (not calcium) type kidney stones. If
we want to go deeper into diet, then we must also learn about glycemic index and glycemic load
which are very useful for diabetics. The most important thing in any diet you do is to drink 3-4
liters of water a day. This will make you fresher and more comfortable and speed you up on your
diet.
 The nutritional intake of the food to be eaten should be calculated carefully. A healthy and
balanced intake consists of a variety of key nutrients. Good nutrition and regular exercise help
you maintain a healthy balance of body weight and health menyeluruh.

Diet preparations[edit]edit source]

A diet will not succeed without a clear commitment, reason and goal. So at the beginning where
you start the diet, you should answer some of the questions below:

1. Know your "reason"

2. What do you want to change in your lifestyle
3. Lifestyle goals
4. Purpose of your diet
5. The pattern you want
Through these several ways will make you more competitive in diet and of course enthusiasm.
and, building a strong sense of commitment and responsibility.
When dieting, you should:

1. Take a photo of yourself "Before" and "After"

2. Weigh your weight regularly and include it in your daily log
3. Make Your Diet Story

Plato's phase[edit]edit source]

The Platonic phase is the phase in which dieters suddenly do not experience weight loss
anymore. This phase is one of the phases that are often experienced by dieters. Dieters may
quickly experience weight loss at the beginning of the diet period but then do not experience any
further loss. This is due to changes in calorie needs when a person's weight decreases. Because
a person's weight decreases, the person's BMR also changes so that the portion of food in their
diet becomes no longer appropriate. Plato's phase can be overcome by increasing activity or
reducing the number of calories consumed tetapi dengan tetap menjaga nilai gizi.

References[edit]edit source]
1. ^ noun, def 1 askoxford.com
2. ^ http://www.medicalnewstoday.com/articles/41672.php
3. ^ http://www.ncbi.nlm.nih.gov/entrez/dispomim.cgi?id=608660
4. ^ http://www.sciencemag.org/cgi/content/abstract/1141634v1
5. ^ http://www.guardian.co.uk/science/2007/nov/09/genetics
6. ^ http://www.healthrecipes.com/calories.htm
7. ^ http://www.cdc.gov/mmwR/preview/mmwrhtml/mm5536a1.htm
8. ^ http://encarta.msn.com/media_461520244/Calories_Burned_During_Exercise.html
9. ^ http://www.who.int/dietphysicalactivity/diet/en/index.html
10. ^ http://www.thecaloriecounter.com/

External links[edit]edit source]

1. (Inggris) World Health Organization site on diet and physical activity
2. (Inggris) Diet, Nutrition and the prevention of chronic diseases by a Joint WHO/FAO Expert
consultation (2003)
3. (Inggris) U.S. government diet recommendations
4. (Inggris) World Health Organization site on diet and physical activity
5. (Inggris) Diet, Nutrition and the prevention of chronic diseases
6. (Inggris) U.S. government diet recommendations
7. (Inggris) Diet and Nutrition Articles
Category:
1. Diet
2. Diet