DEBM Diet Guide, How To Lose Weight Fast Without Feeling Hungry

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DEBM Diet Guide, How To Lose Weight Fast Without Feeling Hungry
DEBM Diet Guide, How To Lose Weight Fast Without Feeling Hungry

The DEBM diet is a diet method that is believed to be effective in losing weight in a short time without having to endure hunger. Before you practice it, let's get to know more about this DEBM diet

The DEBM Diet (Diet Delicious, Happy and Fun) was first popularized by Robert Hendrik Liembono through his diet guide in 2018. Similar to the Atkins diet and the ketogenic diet, the DEBM diet also reduces carbohydrate and sugar intake, and increases protein and protein intake. fat.

DEBM Diet Guide, How To Lose Weight Fast Without Hunger - Alodokter

Although the effectiveness of the DEBM diet method itself has not been supported by strong research results, the low-carb diet method has indeed been proven effective for weight loss. In fact, several studies have shown that a low-carb diet is more effective than a low-fat diet.

General Guide to DEBM Diet

Our body uses carbohydrates from food as the main energy source. However, excess carbohydrates can be stored as fat, either in the form of fat under the skin or attached to internal organs.

With a low-carb diet that is also low in calories, the body is forced to break down fat as an energy reserve. As fat deposits in the body decrease, weight will slowly decrease.

As the name implies, this diet is quite fun and not burdensome, because you are allowed to eat delicious food without holding back hunger. The DEBM diet also doesn't require you to exercise, let alone take certain medications.

Even so, there are rules for the type of food that you must follow on the DEBM diet, namely the food must be low in carbohydrates, high in protein, high in fat, and low in sugar.

The following are general guidelines for the DEBM diet that you need to follow:

  • Must have breakfast with high protein foods.
  • Lunch and dinner with animal protein sources.
  • Must drink 3 glasses of water at 9 am and 3 pm. Outside these hours, you are of course allowed to drink.
  • Drink tea, coffee, or plain sparkling water without creamer or sugar.
  • Dinner no later than 6 pm.
  • If you are hungry after 6pm, you can only eat animal protein sources without carbohydrates.
  • You can use oil and s alt to process food, but without sugar and flour.
  • Always include food sources of animal protein, such as eggs, fish, cheese, meat, with every meal.

In addition to the general guidelines above, the DEBM diet also has eating rules that must be followed, including what to eat, what not to eat, and how to eat them.

DEBM Diet Eating Rules

Here are the rules for every meal according to the DEBM diet book:

1. Breakfast rules

In the DEBM diet, you should avoid breakfast that contains carbohydrates, such as any kind of rice, noodles, bread, drinks with sugar, or chicken porridge. At breakfast, you are advised to replace carbohydrates into protein, so that your total intake is more in the form of protein.

In addition, you are also advised to consume lots of he althy fats and fiber. With this proportion of eating, your appetite will be more controlled. The energy produced will be more and not become fat. Some breakfast menu choices that you can try are:

  • boiled egg
  • Cheese omelette
  • Avocados Cheese
  • Low sugar yogurt
  • High protein milk
  • High-fiber vegetables, such as carrots and chickpeas

2. Lunch rules

Here are the rules for lunch while on the DEBM diet:

  • Replace rice with vegetables, such as chickpeas, carrots, or green vegetables.
  • Start lunch with animal protein, for example 1 hard-boiled egg/cheese/milk protein, so you can control your appetite and don't overeat.
  • Drink enough water.
  • Eat only animal protein sources, such as beef, chicken, or fish, if you don't like vegetables.

3. Dinner rules

Different from most types of diets that forbid you to eat dinner. In the DEBM diet, you are actually required to eat dinner. If you're not hungry, you still have to eat by following these rules:

  • Eat animal protein with he althy carbohydrate foods, such as broccoli, spinach, or carrots.
  • Eat no carbs at all if you eat after 6pm. Choose foods such as avocado, cheese, goat satay (without soy sauce and rice cake), fish, or eggs.

4. Snack

Snacks in the DEBM diet are also an important part. The goal is to increase metabolism so that the body will burn more calories and to control appetite at lunch and dinner.

However, you need to limit snacks to 750 calories per day divided into 3 times, 250 calories each. For example, snacking between breakfast and lunch, between lunch and dinner, and at night.

Examples of snack choices that contain 100–150 calories, high in protein, fiber and fat are:

  • 2 boiled eggs
  • 1 fried egg
  • 100 gram avocado cheese
  • Milk full cream 125 ml once a day
  • Seeds, such as sunflower seeds
  • 1–2 medium apples
  • Strawberries and yogurt

Although claimed to be effective in losing weight, the DEBM diet may not be suitable for people with certain medical conditions, such as chronic kidney failure. In addition, some people on a low-carb diet may experience side effects such as constipation, headaches, and muscle cramps.

If you choose to follow a low-carb diet, such as the DEBM diet, pay attention to the fat and protein intake you choose. Limit foods high in saturated fat and trans fat, such as foods deep-fried in oil.

To be on the safe side, we recommend that you consult your doctor first before going on the DEBM diet or any diet to lose weight, especially if you have certain medical conditions.

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