Obesity is serious health hazard as the extra fat puts a strain on the heart, kidneys and liver as well as the large weight-bearing joints such as the hips, knees and eventually resulting in medical conditions like arthritis Overweight persons are vulnerable to several diseases like heart problems, diabetes, arthritis et al. The chief cause of overweight is over eating
That means the intake of calories beyond body’s energy requirement. Overweight is sometimes also the result of malfunctioning of the thyroid or pituitary glands. Glandular obesity is rare and only about 2% of the total incidence of obesity.
Some people are habituated to eating too much while others may be in habit of consuming high-calorie foods. Failure to adjust the appetite results in continuous increase in weight. Recently, there has been increasing awareness of psychological aspects of overweight. Persons who are generally bored, unhappy or lonely usually tend to overeat as eating is a pleasure and solace to them.
Obesity can be reduced by avoiding excessive and frequent eating of foods with high calorie content. Modifications required in diet for treating diseases and certain medical conditions are called diet therapy. Modifications in diet may involve changes in different constituents such as
1. Bland diets omitting condiments and spices
2. Low fiber or high fiber diets
3. Protein intake
4. Fat content
5. Carbohydrate content
6. Calorie content
The main concern in this treatment should be the balanced selection of foods which satisfy the nutritive requirements with the least number of calories.
Low calorie diets are prescribed for obese subjects. The aim is to produce calorie deficit in the body which will result in the fat stored in at he adipose tissue being used to meet the calorie requirements. It has been observed that a diet providing about half the requirements of calories for persons leading sedentary life (1100KCal) will help to reduce the body weight by 1 to 1.5 kg a week. Consumption of diet providing 1300KCal may help to educe the body weight by 0.5 to 1 kg per week
Constituents of a low calorie diet (1100 KCal)
Cereals : 80
Legumes : 60
Cheese : 100
Egg : 60
Green leafy vegetables : 150
Skim milk fluid : 1000
Meat and fish : 50
Fruits : 50
Multivitamin tablet : 1
Weight loss food do’s
When you are fighting the battle of bulge, it is certainly desirable to avoid saturated fats and use oil in your daily cooking but at the same time also try to reduce all other forms of fat from your diet. So
1. Always use oil sparingly when cooking. If your recipe calls for 1 tsp of oil, measure it rather than guessing
2. Use non-stick cookware with lids to reduce amount of oil used for cooking
3. When using 1tsp of oil for cooking for 4 portions in recipes, the tempering tends to burn more quickly. Do not get tempted to use more oil, add some water instead.
4. Instead of coconut and dry fruit, use vegetable purees in gravies
5. Replace full of fatty dairy products with low fat alternatives like low fat milk and curds
6. Stop snacking plenty of almonds, peanuts as they have plenty of hidden fats.
Weight loss foods don’ts
1. Starvation diets are useless. They decelerate your metabolism, which will make you fatter in the long run
2. Don’t buy anything that look like gimmick. Fat burning diets, pills, potions, devices and fad diets may work in the beginning but remember that you need to develop healthy eating habits
3. Save your money to spend on nutritious foods and for the new cloths you’ll need in a few months if you understand and follow the dietary regimen strictly.
4. Get your percent body fats calculated and check it every month. Forget about the scale, use a full length mirror. Standing in front of it will tell you much better than the scale will.