Diet Plan for Obesity

Obesity [Body Mass Index (BMI) more than 30] is a major health concern in the world today which is becoming a leading cause for various diseases, including diabetes, heart problems, strokes, high blood pressure and many other. So to reduce the risk of these diseases, Body weight has to be maintained, which is possible only with well-balanced diet and is maintained by eating healthy.

  • It is smarter to have small meals in your diet every 3-4 hours instead of three large ones daily. This type of diet plan helps to burns off more calories you tend to not get hungry before your next meal.
  • Consume low fat and low carbohydrates with Protein rich, calcium and fiber rich foods and, along with more fruits and vegetables.
  • Avoid Non-Veg Food.

Below given chart Contain list of products that are to be consumed and avoided in obese person.

Diet Chart for Obese Patients

Vegetables

To Consume

To Avoid

  • Green leafy vegetables like Spinach
  • Green onions
  • Carrots
  • Beetroots
  • Tomatoes
  • Radishes
  • Okra
  • Cabbage
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Zucchini
  • Pumpkin
  • Beans
  • Cucumber
  • Garlic
  • Ginger
  • Potatoes
  • Sweet Potato

Eat Raw Vegetables. Have them as salads and soups.

Fruits

To Consume

To Avoid

  • Black currant
  • Peach
  • Apple
  • Pear
  • Papaya
  • Orange
  • Lemon
  • Guava
  • Kiwi
  • Mango
  • Banana
  • Litchi

Have fruits salads.

Cereals

To Consume

To Avoid

  • Wheat
  • Brown rice
  • Brown bread
  • Wheat pasta
  • Oatmeal
  • Quinoa
  • Barley
  • Pulses
  • White rice
  • White flour
  • White bread
  • Pasta

Spices

To Consume

To Avoid

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

Usually Spices to be used in less amount in our diet.

Other Food Items

To Consume

To Avoid

  • Sprouted nuts
  • Sprouts grains
  • Buttermilk
  • Cottage cheese
  • Skimmed milk
  • Cold drinks
  • Soda
  • Junk food
  • Butter
  • Cheese
  • Coconut cream and milk
  • Pastries
  • Puffs
  • Energy drinks
  • Fruit syrups
  • Frozen and simple yogurt
  • Roasted dry fruits
  • Sugar products

The healthy way to maintain your weight is by keeping your diet enriched with low-calorie, nutrient-rich foods that fulfill nutritional needs while reducing your calorie intake.

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