Anti-obesity diet plan
Being overweight brings a lot of risk factors in our life and a suitable diet plan becomes the integral part in the battle against obesity.
Introduction
Obesity is an abnormal and excessive accumulation of fat in the body. It occurs due to imbalance between calorie intake and its expenditure. Men with over 25% body fat and women with over 30% body fat are considered obese. Whereas when your body weight is 10% more than your ideal body weight even than you are considered overweight or obese. Both the conditions require dietary treatment and dietary modification plays an important role in maintaining homeostasis i.e. energy balance between calories eaten and used to produce energy.
Some of the adverse effects of overweight or obesity
- Hypertension
- Heart Disease
- Diabetes
- Hypercholesterolemia
- Arthritis or Gout
- Pains in the body
- Hormonal imbalance
- Psycho social problems
- Cancer
- Gallbladder related problems
- Liver disease
- Kidney disease
- Breathing problems during sleep
Dietary guidelines
- Determine your ideal body weight and follow the diet plan strictly according to your body needs.
- There is no single dietary regimen for weight reduction and it is based on individuals.
- The main goal of the diet plan is to lose weight gradually; the patient must understand that it is a slow and long process which needs patience.
- Drink plenty of water in between the meals, without waiting for the thirst signs and remember that it further adds no calories.
- Do not starve yourself, does not wait for hunger sign’s, take plenty of free food as they help in maintaining your BMR.
- Try to do regular exercise or yoga workout for at least 30 min as your daily routine.
- Avoid 2-3 large meals rather prefer 5-6 small frequent meals in a day.
Lifestyle modification
- Regularity of mealtimes is essential.
- In between two meals it's better to take light snacks.
- Moderate amount of food should be eaten by keeping heavy meals at bay.
- Meals should be eaten in a relaxed atmosphere as it affects the satiety level.
Free foods
- Lemon water (no sugar)
- salad leaves
- tomatoes
- cucumber
- onion
- clear soups
- buttermilk
- all citrus fruits
- vegetables.
Foods allowed
- All cereals
- pulses
- meat
- poultry
- egg
- chicken
- milk and milk products
- nuts or dry fruits
Foods avoided (same as diabetes)
- Foods rich in starch- potato, colocasia, sweet potato, beetroot, yam, jackfruit, refined flour (maida or cornflour).
- All fats- butter, cream, ghee, fried foods
- Fruits with high sucrose- mango, sapota, banana, grapes, custard apple.
- All sweets- sugar, honey, jaggery, ice-creams, sweets, puddings, murabbas
- Alcoholic drinks and aerated soft drinks, sweetened juices & squashes.
- Bakery products like biscuits, namkeen, cakes, pastry, patties etc
Obesity is also a sign of malnutrition
If you feel craving for something to eat then it is the sign that your body is deficient in some or the other micronutrients. Below is the table of deficiencies according to the carvings.
| Craving foods | Deficiency |
|---|---|
| Chocolate | Magnesium |
| Salty foods, potato chips, salted nuts etc | Chloride |
| Starchy foods | Calcium, carbon, sulphur, tryptophan |
| Non-Vegetarian food items | Iron |
| Fried foods, pizza, oily items or snacks, French fries | Calcium |
| Carbonated Drinks | Calcium |
Diet equation for calculation of calories intake
For males: (66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)
For females: (655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)
Sample menu according to Indian diet
Approx total calories- Energy 1500 Kcal, Protein 55gm, Carbohydrates 250 gm, Fats 30 gm
Early morning:
Energy 10 Kcal, Protein 0.2gm, CHO 2 gm, Fat 0.15gm
- Lemon water/plain water one glass or Green tea/lemon tea one cup (without sugar)
Breakfast: (with a gap of one hr)
Energy 275 Kcal, Protein 15 gm, CHO 45gm, Fat 2gm
- Lemon water/plain water one glass or Green tea/lemon tea one cup (without sugar)
Breakfast: (with a gap of one hr)
Energy 275 Kcal, Protein 15 gm, CHO 45gm, Fat 2gm
- Skimmed milk-1 cup (200 ml) with daliya/oats/wheat flakes or High fibre stuffed chappati one (without fat) with skim milk curd (1 bowl) or multi grain / brown bread (2-3 slices)
- Egg/Paneer (1 poached or boiled white part/25gm) or Veg snacks like oats poha/veg daliya/brown bread poha (1 quarter plate)
Mid morning: (with a gap of 2 hrs)
Energy 90 Kcal, Protein 2 gm, CHO 15 gm, Fat 2.5 gm
- Lemon water/ Salted Butter milk/Veg juice one glass or Citrus fruit one in quantity
Lunch: (with a gap of 2 hrs)
Energy 470 Kcal, Protein 18 gm, Fat 10 gm, CHO 75 gm
- Salad- 1 bowl
- High fibre chappati- 2 in quantity
- Cooked Vegetable (1 bowl)
- Skim milk curd/cooked dal (1 bowl)
Evening tea: (with a gap of 2 ½ to 3 hrs)
Energy 150 Kcal, Protein 7.5 gm, Fat 5.5 gm, CHO 50 gm
- Tea/Green tea=1 cup (without sugar)
- High fibre biscuits=2 or Roasted Channa (25gm) or Sprouted Chat (25gm)
Pre-dinner: (1 hr before dinner)
Energy 75 Kcal, Protein 2 gm, Fat 1 gm, CHO 20gm
- Clear Soup one bowl or Fruit chart one bowl
Dinner: (2 ½ to 3 hrs before bedtime)
Energy 370 Kcal, Protein 10.2 gm, Fat 8 gm, CHO 50 gm
- Salad one bowl
- High fibre chappati (1or2 in quantity)
- Cooked vegetable (1 bowl)
- Skim milk curd/cooked dal (1 bowl)
- Total oil consumption 15-20gm or 3-4 tsp
* Roasted chicken or fish/Egg (white part) or Paneer = 100gm/1piece/20gm (Can be taken once or twice in a week only and that too instead of dal or curd in your diet plan)
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