5 Tips Diet Nasi Merah untuk Menurunkan Berat Badan Secara Sehat

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Dieting is a common practice among individuals who seek to lose weight. While some opt to reduce the portion sizes of their meals, others prefer to adopt specific diets that offer the necessary nutrients while still aiding in weight loss. One diet that has gained popularity among Indonesians is the Nasi Merah diet. This diet involves consuming brown rice, a more nutritious alternative to white rice, which is common in the Indonesian cuisine. In this article, we explore five tips to help individuals looking to shed off unwanted weight while still enjoying the benefits of a Nasi Merah diet.

1. Reduce the number of calories consumed

Reducing the number of calories consumed in a day is one of the most effective ways to lose weight. For this reason, it is essential to ensure that the meals prepared in a Nasi Merah diet contain fewer calories. While Nasi Merah is a healthy meal option, it can still lead to weight gain if consumed in large portions. A daily caloric intake of 1500-1800 calories is recommended for people looking to lose weight, and it is essential to include protein and fiber in every meal to keep you feeling full for longer. Additionally, choosing low-calorie ingredients such as lean meat, fish, and vegetables for your Nasi Merah dishes increases your chances of keeping your weight in check.

2. Choose healthier side dishes

The side dishes we choose often contribute to the overall caloric intake of our meal. To ensure that your Nasi Merah diet aids in weight loss, it is essential to choose healthy side dishes that complement the brown rice. Vegetables such as spinach, broccoli, and carrot are low in calories and provide essential nutrients that aid in weight loss. A salad of greens and lean protein such as chicken or fish is also a perfect side dish for a Nasi Merah meal. However, it is essential to avoid side dishes that contain high levels of fats and calories such as fried chicken, fried tempeh, and peanuts.

3. Opt for smaller portions

Portion control is key to weight loss, and it is essential to ensure that your Nasi Merah meals are consumed in small portions. Eating smaller portions not only helps in reducing caloric intake but also allows you to enjoy a wide variety of dishes. You can use smaller plates and bowls, which gives an illusion of a full plate while consuming fewer calories. Additionally, eating slowly and taking small bites allows time for the brain to send signals of fullness, reducing the chances of consuming more calories than necessary.

4. Choose low-fat cooking methods

In addition to choosing healthy ingredients, it is important to cook your Nasi Merah dishes using healthy cooking methods. Frying is a common method of cooking in Indonesia, but it is not the healthiest option, especially for individuals looking to lose weight. It is recommended to opt for healthier cooking methods such as boiling, steaming, and grilling. These methods reduce the intake of excess calories and unhealthy fats, leading to healthy weight loss. Additionally, cooking with unsaturated fats such as olive oil and canola oil, is a healthier option as opposed to using saturated fats such as palm oil.

5. Stay hydrated

Staying hydrated plays a crucial role in weight loss. Drinking water helps to keep you full for longer, reducing the urge to consume excess calories. It is recommended to drink at least eight glasses of water a day, and you can also include other low-calorie drinks such as herbal tea or plain coconut water. Additionally, avoiding sugary drinks such as soda and artificial juices, which are high in calories and sugars, is recommended.


Diet Nasi Merah is a healthy and nutritious meal option for weight loss. However, it is important to ensure that the meals prepared contain fewer calories to promote weight loss. Incorporating low-calorie side dishes, smaller portions, low-fat cooking methods, and staying hydrated are essential tips in ensuring that the Nasi Merah diet is effective in weight loss. Overall, with the right approach, a Nasi Merah diet can be an effective way of shedding weight healthily.

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