In the year 2012, research revealed that there were over 520mn people worldwide who could be categorized as obese, with the population of the United States topping the list. People with high BMI or body mass index, usually over 30-35 are said to be obese. Obesity brings with itself several physical issues such as high blood pressure, diabetes, joint pains, fatigue, cardio vascular issues and so on.
In some cases it even leads to depression and a sense of inferiority – a mental state difficult to cure. Fighting obesity is not a one day challenge. It is a prolonged event that may take months or even years. The trick is to eat intelligently and exercise regularly. A person undergoing a diet regime to cure obesity is never asked to stop eating calorie-dense foods – she is asked to eat them judiciously.
Any form of drastic change to lifestyle can often result adversely. So the trick is to follow a chart that includes the essential proteins, vitamins, minerals, fats and carbohydrates- and yes, an occasional cheat is also permitted. Let’s look at what a five course meal for obesity should be like:
Best Diet To Treat Obesity
Breakfast 7:30-8:00 am
Start the day with a nutritious and filling breakfast. Switch caffeine with herbal tea, especially green tea also know for its anti-cancer properties. Add the juice of half a lemon to this for better results. Switch to healthier cereals like oats, muesli, wheatflakes (80-100 calorie) with skimmed milk (50 calorie) or yoghurt (not sweetened).
You can alternatively have a bowl of fruits such as apples (50-70 calorie), melons, papaya, kiwi (45 calorie), pear, oranges (60 calories) or even have sprouts. An occasional banana (80-100 calorie) is also helpful as it is a rich source of energy for the body. Eating multi-grained or whole grained bread (40 calorie) is recommended to white bread. Add egg whites or boiled eggs (80 calorie) to this menu for better results. You can also add 2-3 almonds or walnut or even flax seeds to this menu.
Mid Day 10:30-11:30 am
A prominent fact for obesity is the consumption of junk food during mid-day breaks. This must be stopped completely. Instead of munching on junk food and caffeine, choose between fruit or vegetable juices and buttermilk. Juices made from carrot (20 calorie) and oranges, mint and cucumber, spinach and lemon are good options.
Fresh vegetable salad with broccoli, cucumber (10 calorie), tomatoes (15 calorie), cabbage (10 calorie), mushrooms, capsicum, lettuce, beans (20 calorie) and lentils or simply a bowl of fresh un-buttered popcorn, can be had instead of fried food.
Lunch 1:00-2:30 pm
A medium amount of carbohydrates and proteins can be consumed at this hour. Avoid red meat, pork, beef as the fat content in them is very high. Switch to chicken or fish or cottage cheese (120 calorie). A chicken stew or grilled (130-150 calorie) or baked fish with low-calorie dressing, can be had with a small portion of brown rice or bread. Alternatively one can also have salads and soups for lunch.
A simple vegetable curry (140 calorie) or lentil soup (daal- 120 calorie) can also be had instead. Also switch to olive oil (40 calorie) for cooking as it has unsaturated fatty acids which is beneficial to the heart and for digestion. The trick is not to make the diet repetitive or mundane, and to have small portions instead of huge ones.
Evening Snacks 4:30-6:00 pm
Here too, people usually have the tendency to eat more junk food than permitted. Instead have a cup of green tea with 2 digestive biscuits or soy biscuits, avoiding those made of flour or having sweeteners in them.
You can also have a bowl of fresh vegetable soup- such as tomato soup, corn soup, mushroom soup among others. Having a salad made of sprouts or fruits is also a healthier option.
Dinner 7:30-9:00 pm
An early dinner is mandatory. Eating early ensures that the food consumed has sufficient time for digestion, as it is never healthy to sleep with a full stomach. A dinner menu is similar to the lunch menu, though it is highly recommended that meat in any form should be avoided. Meat usually takes longer for digestion. Instead try to compliment the menu with vegetables and lentils or porridge (120-140 calorie) made of bajra, ragi, or wheat.
Fishes such as salmon can be had for dinner along with other items. During initial days of following a diet regime, it is likely that one will be tempted to eat after dinner. In such cases, don’t give in to temptation. Instead have only a glass of skimmed milk. Gradually the temptation will lessen. And yes, an occasional pastry or chocolate is permitted provided the person is willing to exercise for an extra 30 minutes the next day.