DIET FOR OBESITY

 

Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health.  A person with a BMI equal to or more than 25 is considered overweight. A person with a BMI of 30 or more is generally considered obese.
Overweight and obesity are major risk factors for a number of chronic diseases, including diabetes, cardiovascular diseases and cancer.
Obesity can be controlled by following a controlled dietary regime,which mainly includes:

  • A low calorie  diet (500- 1000kcal less than Recommended Daily Allowances)
  • Low fat especially avoidance of saturated fats
  • Adequate protein, vitamin and minerals
  • High fibre

 

DO’S AND DONT’S FOR OBESITY


Do’s

 

  • Do educate yourself about good food habits and balanced diet.
  • Do consult a certified professional before taking up any diet plan.
  • Do shop for low-fat and low-calorie food items.
  • Do stock only Healthy Foods at home.
  • Do take frequent small meals to avoid food cravings.
  • Do take more proteins in your diet so that you can stay longer without food.
  • Do add healthy foods to your diet like – oatmeal, walnuts, salads,
  • Do use warm water for drinking.
  • Do control your crave for oily and fried foods.
  • Do eat more low calorie vegetables like – bitter gourd, drumstick etc.
  • Do go for a brisk morning walk of 30 minutes.
  • Do Yoga and Meditation to manage your stress and fatigue.
  • Do eat Vitamin B-12 sources.
  • Do prefer steamed, boiled and baked vegetable rather than fried.
  • Do Avoid ‘Alcohol’.
  • Do drink skimmed milk instead of whole milk.
  • Do roast, bake or boil meat and other protein source those have fat.
  • Do include lemon in your diet and drinks.
  • Prefer only white portion of egg.
  • Physical activity is also equally important for reducing weight. One should exercise for 30 to 60 min daily Simple aerobic exercises and brisk walking helps in controlling weight.

 

 

 

 

 

Dont’s:  

 

Do not shop when you are hungry.

  • Do not watch too much TV.
  • Do not consider Fad Diets like – miracle foods for weight loss, weight loss without exercise.
  • Do not eat more carbohydrate vegetables like – potato etc.
  • Do not take more sugary or sweet products.
  • Do not go for fried and oily foods.
  • Do not make sedentary habits.                                         
  • Do not go for excessive sleep.
  • Do not eat fast foods.                                         
  • Do not skip any meal.
  • Do not drink less than 8-10 glasses of water daily.
  • Do not eat salty foods or excess salt in meals.
  • Do not eat butter, oil or ghee. Use vegetable oil.
  • Do not ‘Smoke’.
  • Do not eat more carbohydrate sources like – rice etc. Eat complex carbohydrates like – cereals, oatmeal.
  • Do not over-eat or under-eat.