 |
|
 |
 |
Diet Chart for Obesity
|
Obesity is the bodily condition that has been characterized by excessive deposition or storage of fat in adipose tissue. It is the result of excessive consumption of food to meet the physiological needs. Its incidence is higher in persons who consume more food and lead sedentary lives. It can occur at any age and can affect both the sexes. A woman tends to be obese after pregnancy and at menopause. As in pregnancy the women usually gains about 12 kg weight and during that phase there is an increase in the adipose tissue, which serves as a store to meet the demands of lactation. Obesity is a serious health hazard as the extra fat put strain on the heart, kidneys, liver and joints of hips, knees and ankles. Obese and to be overweight are not the same things. Overweight refers to an increase in weight of the total body that includes essential body tissues whereas obesity refers to excessive fat tissue only. |
| Nutritional and Low Fat Diet Guidelines
|
Do’s :
- Eat small meals at frequent intervals. Avoiding both starving and binging. Plan you meals. Try to eat small meals throughout the day rather than using up you full calorie entitlement in one large meal. Eating small amounts regularly will lessen the chances of your feeling hungry and will help you to lose weight. If you eat a large evening meal shortly before going to bed your body has no chance to use up those calories during the daily activity.
- Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.Eat sensibly. Needs of your body do not change just because you are trying to lose weight. You will need proteins, carbohydrates, vitamins, minerals and some facts.
- Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
- Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
- The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
- Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
- Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism
- Eat lot of green leafy vegetables. They provide you with essential vitamins and minerals.
- Drink plenty of water.
Don’ts :
- Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
- Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
- Avoid weighing yourself all the time. Your weight fluctuates daily and there is not real need to weight yourself more than once a week.
|
| Food items that are not allowed are :
|
- Vegetables and green salads (don’t eat tomatoes and cucumbers)
- Fresh fruits (except banana, grapes, orange and other sour fruits)
|
| Food items that must be taken in a limited quantity are :
|
-
Milk (250 ml or half a bottle or one and a half cupful). This is the quantity for the whole day and includes the milk taken in tea and coffee.
-
Butter, ghee, oil or cream – 2 to 3 small tea-spoonful. Some diet experts advice to stop taking them altogether.
-
Three to four chapattis (without applying ghee on them) per day or 1 to 2 oz (i.e., half to one small bowlful) rice.
-
One small bowlful dal or Green gram (moong) soup during the whole day.
-
One or two small potatoes during the whole day.
-
Eggs
-
Fish
-
Meat
Barring the above-mentioned items no other food should be taken.
EARLY MORNING
Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
BREAKFAST
Tea - 1 cup with 2 tbs milk.
Sugar – 1 ts.
Skimmed milk – 1 cup.
Toast – 1 or Khakra – 2
Sweet Lime.
LUNCH
Mixed vegetable or cucumber and celery soup – 1 cup
Thin dal – 3/4th cup or Kadhi.
Veg. Salad from radish, tomato, cucumber, lettuce with dressing of vinegar,
Pepper and sour lime.
Cooked pumpkin or steamed lady’s finger, Bread 1 slice or chapatis – 2.
Custard apple.
4.00 p.m.
Tea with milk – 2 tbs, sugar – 1 ts.
6.00 p.m.
Orange
DINNER
Tomato soup – 1 cup.
Cooked carrots or spiced stuffed steam cauliflower
Thin dal ½ cup.
Skimmed milk, Curd – ½ cup.
Bread – 1 slice or 2 chapatis.
Baked apple.
Sugar has many different forms and may be referred as cane sugar, raw sugar, honey, muscovado or syrup.
One of the best ways to cut down on sugar is to stop adding it to tea and coffee.
If you cut your sugar intake to half (e.g. 1 tsp from 2 tsp) this will be an important contribution to your diet.
- Use less sugar when cooking.
- Substitute sugar coated cereals with plain cereals.
- Avoid biscuits, cakes, honey, jam, marmalade, syrup, pastries.
- Avoid all kinds of sweets and chocolates.
- Choose low calorie soft drinks (diet pepsi/coke).
- Avoid eating large quantities of dried fruits. These snacks are high in sugar. |
| Exercises & Yoga :
|
Sun Salutation with Mantra, Pranayama like Kapalbhati, Bhasrika and Fast breathing and Deep breathing, Bhramari, Shitali, Sitkari are very helpful. |
| |
|
|
|
|
