Obesity Diet Plan
Guidelines for sensible eating
Healthy eating is the cornerstone of a healthy weight loss and weight management plan. Follow
these 10 steps to help you lose weight, to look better, feel better and live a healthier life.
- Eat frequently in small portions and eat slowly. Eating frequently prevents hunger pangs,
provides constant energy and maintains metabolism efficiently.
- Eat a wide variety of foods. Natural, wholesome foods like fruits, vegetables, sprouts, nuts
and seeds are ideal ‘living foods’. They provide us with all the essential nutrients necessary
for growth, repair of tissues, good health and good immunity.
- Drink daily 8 to 10 glasses of liquids like water, and herbal teas. They are nonfattening fillers.
- Consume healthy snacks like salads, crackers, fruits, unsweetened and low fat yogurt,
wholegrain biscuits and muffins.
- Eliminate chemicals like additives and preservatives from the foods you eat.. Eat more natural, organic foods.
- Avoid bad fats like butter, cream full-cream milk and rich salad dressings and sauces. But do
not eliminate sources of good fats like olive oil and nuts which contain unsaturated fatty acids.
Use these foods in moderation.
- Eliminate white flour products like breads and biscuits, pastas, white rice, processed foods
and sugary breakfast cereals. They lack fiber. They also cause a spike in our insulin level
leading to fat storage.
- Exercise regularly. This can be done at home, a gym or participate in both aerobic and
strength building activities on a regular basis. Practice stress reduction through yoga and
meditation. Get good rest and sound sleep.
- Avoid consumption of sugary drinks like soft drinks, and juices. Also avoid sweets, desserts and fried snacks.
- Use cooking methods like stewing, steaming, grilling and roasting instead of frying.
AN EASY TO FOLLOW OBESITY DIET PLAN.
Weight Loss Diet Plan
(To be followed for a month)
| Morning |
2 glasses warm water with lime and ginger juice, 1 cup herbal tea, 1 bowl of fruits. (Apple, orange, melon, papaya, pear, pomegranate.
|
| 11:00 am: |
1 glass vegetable juice (made from tomato, doodhi, mint and coriander leaves)
|
| Lunch |
jowar or nachni roti, 1 cup vegetables, 1 cup dal, 1 bowl salads |
| Evening |
1 cup herbal tea or black tea with lemon and a small helping of any low calorie diet snacks or soy biscuits available at health food stores. |
| 6.30pm |
1 fruit and 4 to 5 almonds |
| Dinner(Before 8:30pm) |
1 bowl of steamed sprouts
(or rajma, boiled chana or sauted tofu). |
| Avoid |
sugary drinks, juices, soft drinks, tea and coffee
Sweets and desserts, Fried and oily snacks
Cheese, butter and milk,
Red meats and organ meats. |
Weight Maintenance Advice
- Eat a regular breakfast.
- Monitor their weight regularly (sometimes daily).
- Take up to 60 minutes of daily exercise daily, burning an average of 400 calories.
- The most popular weight control exercise is walking.
- Follow a fat-reduced diet, while eating healthy carbohydrates.
- Control calories, averaging 1400 calories, per day.
Maintenance Diet
| Morning,on waking |
2 glasses warm water with lime and ginger juice |
| Breakfast 8:00am |
1 cup tea without sugar, 2 slices whole wheat toast or 1 cup of poha or upma. |
| 11:00 am. |
1 fruit or a glass of vegetable juice. |
| Lunch |
1 jowar or nachni roti or 2 whole wheat rotis or 1 cup brown rice. I cup each of vegetable, dal and salads. |
| 4:00 pm |
1 cup tea or coffee without sugar. 1 bowl of diet snacks. |
| Dinner |
1 cup vegetable soup, 1 roti, vegetables and salads with steamed sprouts. |
The above weight loss diet plan ensures a slow and comfortable weight loss. This is a 30 day program with a wide range of nutritional meals and calorie controlled snacks. After the 30-day period, follow the maintenance plan as long as you wish. If at any stage you wish to lose more weight, repeat the process starting with the three-day detox diet (explained earlier), the 30-day weight loss plan followed by the maintenance diet.
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