Diet Plan for Obesity

Obesity is a condition resulting from accumulation of excess body fat and this is becoming a major health concern which increases the risk of several other Health issues.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. The diseases caused by obesity include Diabetes, Heart disease, Arthritis, Cancer, liver problems, infertility and many more.Body weight has to be maintained to diminish the risk of these diseases and which is only possible with proper healthy diet.

Obesity diet charts

DIET CHART FOR OBESITY

EARLY-MORNING

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

BREAKFAST

Broken Wheat Porridge (Veg dalia) / Veg Semolina (veg upma) /oatmeal/ Veg Vermicelli (Sewian) / 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 + Dal + Salad

EVENING

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

DINNER

Plain chapatti / Boiled Rice / Khichdi / Dalia / Sabudanakhichdi/ Vegetable + Dal + Salad

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Wheat, Brown rice, Brown bread, Oatmeal, Quinoa, Barley, Pulses

Cereals to be avoided

White rice, White flour, White bread, Pasta

FRUITS

Fruits to be consumed

Black currant, Peach, Apple, Pear, Papaya, Orange, Lemon, Guava, Kiwi, Pomegranate,

Fruits to be avoided

Mango, Banana,Litchi

VEGETABLES

Vegetables to be consumed

Green leafy vegetables like Spinach, Green onions, Carrots, Beetroots, Tomatoes,Radish, Okra, Cabbage, Broccoli, Cauliflower, Mushroom, Zucchini, Pumpkin, Beans, Cucumber, Garlic, Ginger.

Vegetables to be avoided

Potatoes, Sweet potato

PULSES

Pulses to be consumed

Green gram, Redlentil, pigeon pea, Kidney beans, black beans and mostly lentils are good for obesity

Pulses to be avoided

Black gram, dried and frozen pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Skimmed milk, Buttermilk, Cottage cheese

Dairy Products to be avoided

Butter, Cheese, coconut milk

SPICES

Spices to be consumed

Fenugreek, Pepper, Cloves, Mint, Turmeric, Cinnamon, Mustard, Coriander, Parsley

Spices to be avoided

Nil

DRINKS

Drinks to be consumed

Green tea, homemade vegetable juices, coconut water, Herbal tea

Drinks to be avoided

Beverages such as soda, cold drinks, alcohol, Energy drinks, Fruit syrups

FLESH FOODS

Flesh Foods to be consumed

Lean meat chicken, Salmon, Egg white.

Flesh Foods to be avoided

Red meat and Processed meat

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Pumpkin seeds, Chia seeds, Walnuts, Almonds (soaked)

Dry Fruits to be avoided

Sunflower seeds, Cashew, Dates, prune

OILS

Oils to be consumed

Olive oil, Canola oil

Oils to be avoided

Corn Oil, sunflower oil, Rice bran oil, cotton seed oil

OTHER FOODS

Other Foods to be consumed

Sprouted nuts, Sprouts grain

Other Foods to be avoided

Junk food, Coconut cream and milk, Pastries, Puffs, Frozen and simple Yoghurt, Roasted dry fruits, Sugar products.

LIFESTYLE AND DIETARY TIPS

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

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