First, read the English article below.

Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber to keep you healthy and satisfied. Try to eat around 2 to 3 cups of vegetables per day. Go to https://www.choosemyplate.gov/vegetables to see the 1 cup value of different types of cooked and raw vegetables. Try to eat all kinds of colors to get a wide variety of nutrients! Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates. That way, you’ll feel fuller on fewer calories. Increasing lean muscle mass can lead to burning more calories throughout the day. Sources of lean protein include fish, poultry, beans and lentils, and egg whites. Dedicate 15% to 20% of your daily calorie intake to lean proteins.  Some red meats are lean because they've had the fat removed. Look for these at the grocery store. Non-meat sources of protein that support muscle growth your muscles are tofu, tempeh, and seitan. You can also add protein powders to smoothies or drinks in order to ensure you get enough protein in your diet as a vegan or vegetarian. Swap refined white carbs (like white bread and rice) for whole-grain varieties (like whole-grain wheat bread and brown rice). Whole-grain carbohydrates also contain fiber that will keep you feeling fuller longer.  It’s recommended to eat 300 grams of carbohydrates per day for a 2,000 calorie diet (45% to 65% of your total caloric intake), but to lose more weight in less time, cut it down to around 50 to 150 grams per day.  In the coming weeks, substitute sandwich breads with lettuce wraps]] and pastas with zucchini noodles or spaghetti squash to lower your carbohydrate intake. For the next 3 weeks, you’ll need to feel satiated from eating fewer calories, so don’t shy away from fats! Fats tell your brain that you’re full and they also contain omega 3 fatty acids that help your body burn fat. Just make sure you’re eating healthy fats—Instead of cooking with butter and lard, choose healthy options like coconut or olive oil. ... 

Now, please write a short abstract for it in Indonesian. Abstract:
Utamakan konsumsi sayuran. Konsumsi protein rendah lemak setiap kali makan. Kurangi asupan karbohidrat dan utamakan konsumsi serealia utuh. Konsumsi lemak jenuh tunggal yang sehat seperti minyak kelapa dan minyak zaitun. Nikmati camilan hanya di saat lapar dan pilihlah makanan segar. Penuhi kebutuhan cairan tubuh dengan minuman rendah kalori. Kurangi asupan sodium selama 3 minggu. Manjakan diri sendiri seminggu sekali atau kurang, dan berlatihlah mengatur porsi makanan.