Diet For Obesity

Obesity is the modern era epidemic which has covered almost all the parts on the globe. Obesity is a disease itself and this disease works as a cause for several other diseases so over all obesity is like a double edged sword.
We all know that obesity can be controlled by diet and lifestyle alone but only few of us are aware that how can we control the lifestyle and diet and what are the ways to maintain the diet and lifestyle. Here we are giving the idea about Diet for Obesity.

Calories: The guiding principle of all reducing diets is to provide few calories. It is not the quantity of food but the low calorie equivalent that produces weight loss. Unless there are special indications, the patient is allowed to continue with his routine work. About 20 kcal (84 kj) per kilogram of ideal body weight is prescribed for a sedentary works, and 25 kcal (105 kj) for a moderately active worker.
Proteins: Proteins are necessary for tissue repair and have a high specific dynamic action. About 1 g protein per kg body weight is adequate.
Fats: Since fats are a concentrated source of energy, they should be restricted. It is best to supply the quota as vegetable oils (except coconut and palm), so that enough essential fatty acids are supplied for proper nutrition.
Dietary fat promotes more obesity than carbohydrate or protein of same energy value. Excess dietary fat is stored in the body, while only a limited amount of carbohydrate and very little protein can be stored. Thus, avoiding fat is a great help in a weight-reducing program.
Carbohydrates: To produce a feeling of satiety, and for regular bowel movements, bulk- producing carbohydrates like green vegetables and fruits are liberally prescribed. Starches with high carbohydrate content, like potatoes and rice, are restricted.
Vitamins :With prolonged restriction of fats there is likely to be deficiency of the fat-soluble vitamins A and d, which may need to be supplemented.
Minerals: Restriction of sodium as common salt is helpful in a weight-reducing diet. Excess sodium in the body predisposes the patient to retention of fluid.
Fluids: Fluids can be taken liberally if salt is restricted, as extra fluids are excreted by the healthy kidneys. A glass of water taken before meals may help to cut down the intake of food.
Dietary Requirements for an obese person:

Item

Mixed diet

Vegetarian diet

Bread or chapattis of wheat,

Rice, maize, jowar, bajra or ragi

3 slices of bread or

6 thin chapattis of wheat or

3 small chapattis or other cereal

3 slices of bread or

6 thin chapattis of wheat or

3 small chapattis or other cereal

Breakfast cereal of wheat, rice, oatmeal or maize

Excluded

Excluded

Rice

Excluded

Excluded

Pulses (dal) or beans

¾ cup thin dal

1 ½ cup thin dal

Meat, fish 7or chicken

2 small helpings

-

Eggs

2

-

Milk or Milk Products

1 cup skimmed milk

(cow’s or buffalo’s)

2 cups skimmed milk

(cow’s or buffalo’s)

Soup

2 cups thin soup

2 or 3 cups thin soup

Vegetable salad

Permitted

Permitted

Potato, sweet potato, yam

Excluded

Excluded

Sugar, Jaggery or honey

Jam or murabba

Pastry

Dessert

 

Sweet or sweetmeat

Fruit, fresh

Fruit, dried

Nuts

Condiments and spices

Papad, chutney and pickles

 

Beverags

 

Fluids

3 Teaspoons

Excluded

Excluded

Permitted from the above

Ration of milk and sugar

Excluded

3 average helpings

Excluded

Excluded

Moderation

Moderation; exclude

Pickle in oil

Tea or coffee from above

Ration of milk and sugar

Liberal

3 Teaspoons

Excluded

Excluded

Permitted from the above

Ration of milk and sugar

Excluded

3 average helpings

Excluded

Excluded

Moderation

Moderation; exclude

Pickle in oil

Tea or coffee from above

Ration of milk and sugar

Liberal

Also Check:-
Sample Menu for Obesity
Weight Loss program
How to manage reduced weight
Herbal Supplements which can cut your fats

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