Do's And Dont's While following Diet Plan for Obesity
Try to avoid these food items if you are following obesity diet plan:
Rely on soft drinks, sweetened cereals, cookies and cakes, donuts and pastries, chips, and confectionery to get you through the day.
Don't skip meals. This will tempt you to snack and DO NOT snack between meals
Avoid eating quickly. Sit and chew each bite. Try using chopsticks!
Don't food shop when you're hungry.
Don't eat more than two or three pieces of fruit per day
Add these food items if your diet chart if you are following obesity diet plan :
Eat More Vegetables - Add Them At Every Meal.
Drink plenty of water - you can become hungry when thirsty.
Try eating off smaller plates so as to eat smaller portions
Exercise between 30 minutes to one hour each day with moderate exercise - brisk walking, team sport, cycling or swimming.
Be mindful of what you put in your mouth and your shopping trolley.
Food Items You Can Easily Consume In Obesity Diet Plan
Choose minimally processed, whole foods:
Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
Vegetables (a colorful variety-not potatoes)
Whole fruits (not fruit juices)
Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
Plant oils (olive and other vegetable oils)
Drink water or other beverages that are naturally calorie-free
What Is Obesity, What Causes It, And What Are Its Symptoms?
Obesity: When fat inside the human body piles up in an excess proportion, it leads to an unhealthy condition called obesity. Obesity is calculated with the help of a parameter called Body Mass Index (BMI). It is a measurement that is derived by dividing an individual’s weight by the square of their height.
So, if any individual’s BMI is between 25 – 30kg/sq.m, and over it, then the person is termed overweight or obese.
Causes Of Obesity
Obesity is typically caused by a diet high in unhealthy foods and a lack of physical activity. So, here are a few reasons that cause obesity.
Genes and Environmental Factors: These two factors play a significant role in the development of obesity. Mutations in genes like FTO (fat mass and obesity-associated gene) control appetite and metabolism, leading to obesity.
Hormonal Imbalance: A hormone named leptin is produced by fat cells. This hormone sends signals to the hypothalamus (the part of our brain that controls food intake) that we’re full and need to stop eating. But when leptin isn’t working as it should, your brain becomes resistant to the signals, and the human body doesn’t understand when to stop. So, these hormonal disturbances are also one of the causes of obesity.
Junk Foods: Eating too much junk food is one of the leading causes of obesity. Consumption of heavy cheese loaded burgers, pasta, crispy fries, noodles, and sugar-added drinks can take a toll not just on your weight but also on your heart and glucose level.
Side Effects of Medication: Obesity or being overweight could be a side effect of certain medications too. Some certain diabetes medications, antidepressants, etc. have been infamously linked with weight gain in the past.
Symptoms Of Obesity So, Some Of The Symptoms Of Obesity Are:
- Breathlessness
- Back and joint pain
- Feeling isolated
- Snoring
- Feeling tired all the time
- Inability to perform any physical activity
- Low confidence and self-esteem
- Increased sweating
- Effects Of Obesity
As we discussed above, obesity can lead to many health issues, ranging from mild to severe. So, the extra fat and weight can affect all parts of the body, including essential organs:
Strokes And Heart Diseases: Obesity or being overweight puts people at higher risk for high blood pressure, which leads to heart strokes.
Affect Digestive System: Obesity is linked to heartburn, liver problems, and gallstones. Also, it increases the risk of gastroesophageal reflux disease (GERD). GERD occurs when our stomach acid leaks into the esophagus.
Gynecological: Wondering how obesity affects your fertility? Being overweight can cause irregular periods due to an imbalance of hormones whereas, men can experience erectile dysfunction. In this case, females can include foods for irregular period to improve their menstrual cycle.
Breathing Problem: Excess fat stored around the neck makes the windpipe too small, which can cause difficulty breathing at night. This condition is called sleep apnea. In fact, people with sleep apnea stop breathing for brief periods of time.
Skin Issues: When you are obese, your skin begins to develop rashes where the skin of your body fat folds. This condition is known as acanthosis nigricans. It is characterized by discoloration and thickening of the skin in the folds and creases of your body.
Different Types Of Obesity Are Classified Below:
Types of Obesity
*Please Note: In the above table, abdominal or central obesity gives a classical apple-type appearance to the human body when excess fat is distributed in the abdomen. Whereas, peripheral obesity, also called female obesity, causes pear-type obesity when excess fat is distributed around the hips and thighs.
What Foods To Eat And Avoid On Obesity Diet Plan
The Indian weight loss diet plan offers the right foods for obesity control. Following a diet high in nutrients and low in processed foods can go a long way in helping you manage your weight. So, let’s look into the various foods that can be included in the Indian obesity diet plan.
Foods To Eat In an Obesity Diet Plan:
1. Fruits
Fruits are a wonderful source of vitamins and dietary fiber. There are various studies that correlate higher fruit consumption with lower weight, most likely because fruits contain lots of fiber. Also, the presence of fiber in fiber rich food, helps you stay full. Furthermore, fruits have a false reputation that they do not help in losing weight because they contain sugar, but this sugar is natural and causes no harm to the human body.
2. Green Vegetables
India is home to a variety of green vegetables that are high in vitamins and antioxidants. Several studies have found that people who eat more leafy green vegetables over time lose weight. Vegetables like spinach, broccoli, etc. have lots of calcium and fiber that also help in fat burning.
3. Legumes And Beans
Legumes and beans are the best to include in vegan diet plan or plant-based diet plan. Also, a rich source of protein. They are highly nutritious, which makes them a perfect staple in any diet. As they contain lots of protein and fiber, they can help you feel full and reduce your food intake, which leads to long-term weight loss.
So, Some Popular Examples Of Beans And Legumes Include:
- Lentils
- Chickpeas
- Black beans
- Soybeans
- Kidney beans
- Peanuts
4. Low-Fat Dairy
Dairy foods such as milk, cheese, eggs, curd, etc. contain rich amounts of protein and lots of essential vitamins like calcium. Low-fat curd or yogurt, freshly prepared at home, is a part of most Indian diets to enhance gut health. Also, you can include cottage cheese because it provides energy to the human body. One study examined the fact that those who consumed dairy products had lower belly fat, less inflammation, reduced risk of type 2 diabetes, etc. So, it is right to consume dairy products in moderate amounts.
5. Lean Protein
High protein diet in the human body is known to boost levels of the hormone peptide YY (a hormone that makes you feel full) and reduce levels of ghrelin (a hormone that makes you feel hungry). The effect of these hormones on your body is powerful.
Lean protein also helps the human body build muscles and strengthen them. These proteins include fish (salmon), chicken, etc. The reason for recommending these foods is that they are lower in saturated fat. Red meats like pork, beef and lamb are higher in saturated fat, which increases cholesterol levels and other health risks.
Foods To Avoid In an Obesity Diet Plan:
Fast food includes items such as burgers, pizza, and fries.
Deep-fried foods include samosas, pakoras, and chips.
Sweets such as mithai, gulab jamun, and others.
Processed Food
High-fat and high-carb foods
Beverages include sweetened beverages, alcoholic beverages, and sodas.
Healthy Snack Options In Obesity Diet Plan
We all munch in the evening for snacks, correct? But frequently consuming fast food can cause obesity due to its high sugar and fat content. However, there are a few perfect alternatives for times like these. So, here is a list of healthy Indian snacks that can be included in your diet plan.
Oats Omelette Recipe
This vegetarian oat omelette is very similar and tastes like an omelette. All this recipe requires are finely chopped onions, veggies, and tomatoes. Also, this recipe is diabetic-friendly.
Brown Bread Sandwich
If you’re trying to lose weight and are on a strict diet but want to satisfy your cravings, then a brown bread sandwich is the perfect recipe to enjoy.
Rava Uttapam
Rava uttapam is a great breakfast, brunch, or snack that you can enjoy guilt-free. This recipe is a delicious breakfast for South Indians made with Rava (semolina) and served with chutney or sambar.
Corn Cutlet
Corn cutlet is a popular Indian snack. This recipe is a perfect snack for your evening. These are tangy and mouth-watering.
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