HealthBank – DEBM Diet, Lose Weight Without Hunger, The DEBM (Happy and Enjoyable Diet) is not as popular as the keto or mayo diet, but it is believed to be able to lose weight effectively without having to endure hunger. This diet was popularized by Robert Hendrik Liembono through his diet guide book in 2018.
The DEBM diet has similarities to the Atkins diet and the ketogenic diet, namely reducing carbohydrate and sugar intake, and increasing protein and fat intake. Although its effectiveness has not been tested further, low-carbohydrate diets are believed to be effective in losing weight. Here are the rules regarding the DEBM diet that you need to know.
DEBM Diet General Rules
In general, the general rule that applies to the DEBM diet is to eat foods that are low in carbohydrates, high in protein, high in fat, and low in sugar. The following is the application according to the DEBM diet book:
Avoid foods that contain carbohydrates, such as rice, bread, noodles, or chicken porridge, and replace them with foods rich in protein. In addition, also increase the consumption of healthy fats and fiber, so that appetite can be controlled and more energy is obtained. Here are some recommended breakfast menu choices:
- Avocado cheese
- Boiled eggs
- Cheese omelette
- High protein milk
- Low sugar yogurt
- High-fiber vegetables, such as beans and carrots
Guide to lunch in the DEBM diet, namely:
- Make sure to consume animal protein, such as 1 hard-boiled egg/milk protein/cheese, so that you feel full longer and don’t overeat.
- Replace rice with vegetables, such as leafy greens, carrots, or chickpeas.
- Eat only animal protein sources, such as chicken, beef, or fish.
- Drink enough water.
For this diet to work, you are required to eat dinner, even if you are not hungry. Here are the rules:
- Eat no carbs at all if you eat after 6pm. Food options for dinner include fish, eggs, avocado, and cheese.
- Eat animal protein with foods that contain carbohydrates, such as spinach, broccoli, or carrots.
Snacks in this diet aim to increase metabolism, so the body will burn more calories, and control appetite at lunch and dinner. However, make sure you limit your snacks to 750 calories per day and divide them into 3 snacks, 250 calories each. For example, snacking between breakfast and lunch, between lunch and dinner, and at night. Here’s a selection of snacks that contain 100-150 calories with high protein, fat, and fiber content:
- 1 fried egg
- 2 boiled eggs
- 100 grams of avocado cheese
- Strawberries and yogurt
- 1-2 medium size apples
- 125 ml full cream milk once a day
- Sunflower seed
Although claimed to be effective in losing weight, the DEBM diet may be high risk if done by people with certain medical conditions, such as chronic kidney failure. In addition, for some people who do low-carb diets usually experience some side effects, such as headaches, muscle cramps, and constipation. To be safe for health, you should consult your doctor first before going on this diet, especially if you have certain medical conditions.
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