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Diet Care for Obesity

Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. It is evaluated by body mass Index and If BMI is 30 or higher than thirty then the person is obese . Low fat, low carbohydrates and moderate protein diet is very helpful in loss of excess fat.

Vegetables
To Avoid To Consume
Potatoes Green leafy vegetables like Spinach
Sweet potato Beetroots
- Tomatoes,Radish
- Okra
- Mushroom
- Zucchini
- Pumpkin
- Beans
Fruits
Mango Black currant
Banana Peach
Litchi Apple
- Pear
- Papaya
- Orange
- Lemon
- Guava
- Kiwi
- Pomegranate
Pulses
Black gram Green gram
dried and frozen pulses Redlentil
- pigeon pea
- Kidney beans
- black beans and mostly lentils are good for obesity
Cereals
White rice Wheat
White flour Brown rice
White bread Brown bread
Pasta Oatmeal
- Quinoa
- Barley
- Pulses
Spices
- Fenugreek
- Pepper
- Cloves
- Mint
- Turmeric
- Cinnamon
- Mustard
- Coriander
Dairy Products
Butter Skimmed milk
Cheese Buttermilk
coconut milk Cottage cheese
Drinks
soda Green tea
cold drinks homemade vegetable juices
alcohol coconut water
Energy drinks Herbal tea
Fruit syrups -
Non-Veg
Red meat and Processed meat Lean meat chicken
- Salmon
- Egg white
Dry Fruits
Sunflower seeds Pumpkin seeds
Cashew Chia seeds
Dates Walnuts
prune Almonds (soaked)
Oils
Corn Oil Olive oil
sunflower oil Canola oil
Rice bran oil -
cotton seed oil -

Diet Schedule For Obesity

Early Morning

Indian gooseberries -3-4 (cooked) / Aloe Vera juice- 20 ml

Breakfast

Veg dalia / Veg upma /oatmeal / Stuffed Chapatti / Chapatti with veg or dal/Beetroot Juice / Pomegranate Juice

Mid-Morning

Fruit/ Green juice / Coconut water

Lunch

Plain chapatti / Multi grain chapatti / Boiled Brown Rice / Veg khichdi/ Vegetable with Dal and Salad

Evening

Herbal Tea / Red juice / Sprouts / Fox nuts/ Roasted chickpea/ Granola bar (Homemade)

Dinner

Plain chapatti / Boiled Rice / Khichdi / Dalia / Sabudanakhichdi/ Vegetable with Dal and Salad

Important Dietary Tips

  • Drink 8- 10 glasses of water daily.
  • Increase physical activities.
  • Increase fiber intake.
  • Avoid late night snacking.
  • Choose low- calorie food.
  • Do not skip meals. Eat three balanced meals.
  • Avoid intake of fatty and sugary food.