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Obesity is a major health concern in the US and many other countries. It has reached epidemic proportions and is responsible for causing hundreds of thousands of death each year in the US alone. If you are overweight or obese, you need to adopt a healthy diet to slim down. In this article we reveal useful tips on
diet for obesity.
Need for Right Obesity Diet
Many people take recourse to diet supplements and pills to suppress food cravings and lose weight quickly. But, such methods can have serious side effects. Others adopt crash diets to lose weight rapidly. Such diets can cause nutritional deficiencies over the long term. Once discontinued, the dieters may pile on the pounds again. Therefore, it is essential to adopt a proper
diet for obesity
, backed up with regular exercise to lose weight steadily and stay healthy.
Make a Diet Chart
First, check the number of calories you consume daily. Then, consult a nutritionist and ask him/her what should be your ideal daily calorie intake based on your age, gender, weight, height and physical activity levels. In your diet, eliminate calories obtained from oil and sugar. Also, reduce the portions you consume at every meal.
Ideal Obesity Diet
You need not consume bland and tasteless food to lose weight. You can add herbs and healthy spices for taste. Your obesity diet should include a variety of food items such as low fat dairy foods, seeds and nuts, cereals, whole grains, skinless poultry, fish, vegetables and fresh fruits. This diet will meet your nutritional needs and you can also avoid unhealthy fats. Importantly, eliminate soda and other sweetened drinks from your obesity diet.
Recommended Daily Diet for Obesity
- Early morning: Lemon juice with warm water
- Breakfast: Chickpea or wheat sprouts, with skim milk
- Morning Snack: Orange juice or carrot juice
- Lunch: Steamed vegetables like tomatoes, onions, beetroot, cauliflower, carrots and cucumber
- Evening Snack: Coconut water or vegetable soup
- Dinner: Brown rice with steamed salmon and an orange for dessert
Avoid Junk Food
To lose excess pounds and reach a healthy weight, it is essential to avoid processed food, junk food and fried food. Also omit food items rich in starch and calories from your diet.
Healthy Foods for Obesity Diet
- Eat plenty of fresh vegetables and fruits every day as they are rich in antioxidants, fiber, minerals and vitamins. These foods not only aid weight loss, but also boost immunity and prevent infections.
- Include the following foods in your diet for obesity: oats, oat bran, barley, quinoa, buckwheat, brown rice, low sugar breakfast cereal, pasta and whole wheat bread.
- Low fat dairy foods like cottage cheese, yogurt and skim milk.
- Plenty of nuts and seeds.
- Foods rich in protein like fish, legumes, turkey and chicken.
- High quality protein foods are low in fat like chicken, turkey, legumes and fish.
- Try juice fasting after consulting a doctor to lose weight faster.
Tips to Lose Weight
- Determine an ideal weight for yourself and work patiently towards your goal.
- It is enough if you lose about two to three kilograms a month. Weight loss should be healthy. You should aim to become healthy and fit, rather than thin for fashion’s sake.
- Do not snack on junk food in between meals. If you feel hungry, drink water or snack on a fruit.
- Self-control and awareness are important. Remember that there any many other interesting things to do in life than eating food just to gratify the tastebuds.
- Daily exercise is essential to lose weight quickly.
Summary
We hope the above tips on
diet for obesity
will motivate you to adopt a healthy diet to lose excess weight. Success in dieting as in any endeavor depends on your ability to put mind over matter. Most importantly, get the green signal from your doctor before your embark on any
diet for obesity
.
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