Diet Plan for Obesity

Obesity is a condition resulting from the accumulation of excess body fat, which increases the risk of several other Health issues. It is evaluated by body mass Index, if BMI is 30 or higher, then the person is obese. A low-fat, low-carbohydrate, and moderate-protein diet is very helpful in losing excess fat. Obesity causes almost all lifestyle diseases like Diabetes, Heart disease, Arthritis, Cancer, liver problems, infertility, and many more. Balancing Body weight is must to avoid the risk of these diseases, that is only possible with a balanced healthy diet.

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole Grains, Oatmeal, Quinoa, Barley, Pulses, Brown Rice

Cereals to be avoided

Refined Grains, White Rice, White Refined Flour and its Products

FRUITS

Fruits to be consumed

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

Fruits to be avoided

Canned, Dried & Frozen Fruits, Mango, Banana, Litchi

SEEDS & DRY FRUITS

Dry Fruits to be consumed

All Soaked Overnight – 5 to 7 Almonds, 1 Walnut, 5 to 6 Raisins, 2 Figs, Flax Seeds, Pumpkin Seeds, Chia Seeds

Dry Fruits to be avoided

Pistachio, Cashew, Sunflower Seeds, Dates, Prunes

SPICES

Spices to be consumed

All in Moderation – Turmeric, Rosemary, Cloves, Cinnamon, Nutmeg, Sesame, Cumin, Carom, Ginger, Coriander, Rock Salt, Black Pepper, Long Pepper, Fenugreek, Mint, Mustard, Parsley

Spices to be avoided

Excess Salt, Red Chili
**Nearly all the Spices are to be Limited. Only Plain and Simple Food should be Preferred.

NON-VEG / FLESH FOODS

Non-Veg / Flesh Foods to be consumed

Egg White, Lean Meat, Skinless Chicken

Non-Veg / Flesh Foods to be avoided

Avoid All Other Non-Vegetarian Food

OTHER FOODS

Other Foods to be consumed

Homemade Food Only, Homemade Soups, Fresh Homemade Green Tea without Lemon, Coconut Water, Herbal Teas like Slimolina Tea, Sprouted Nuts & Grains, Porridge, Fox Nuts, Roasted Grams, Steamed Salad

Other Foods to be avoided

Packaged, Canned, Processed, Fried, Spicy, Junk and Bakery Products, Refined Sugar, Cream-based Liquors, Alcohol, Soft drinks

OTHER TIPS / RECOMMENDATIONS FOR WEIGHT LOSS

** Alterations in the diet is very important as diet plays a 70% role in managing any condition and the rest 30% is done by medication. Moreover, performing some changes in your lifestyle is equally of great help as it also helps in tridosha pacification)

• CCF Tea – Boil ½ tsp each of Fennel, Coriander, Cumin in 3 Cups of water till it’s reduced to 1 cup, Strain and Drink.
• Ginger Tulsi Tea – Boil 1 inch piece of Ginger, 5-6 Basil leaves, and add a pinch of Black Pepper in 2 cups of water till it’s reduced to 1 cup, Strain and Drink.
• Juices – Carrot Juice, Wheatgrass Juice, Bitter Gourd Juice, Aloe Vera Juice, Amla Juice, Beetroot Juice.
• 3-4 Boiled Indian Gooseberries / Amla
• Do not Skip any meal, especially breakfast. Eat Balanced Meals.
• Increase Fiber Intake and Consumption of Seasonal Fruits-Vegetables.
• Eat a low-calorie and Low-Fat Diet. Increase Physical Activities, Exercise, Yoga.
• Must Drink 8- 10 Glasses of Water Daily.
• Whole fruit should be preferred to fruit juices.
• Food items not mentioned in this diet chart can be consumed in moderation.
• In General, all kinds of artificial, packed, industrial, and processed food items should be avoided.
• Behavior plays an important role in preventing diseases, so keep yourself away from negative thoughts, anger, greed, and Ego.
• Avoid suppression of natural urges such as urination, defecation, sleep, hunger, sneezing etc.
• Avoid late-night snacking and eating too late at night. Do not sleep immediately after meals.
• Do not sleep for long hours, avoid anger, stress, long travelling, smoking as well as drinking.

Things in this Diet Chart May Vary Patient to Patient due to the Associated Health Issues, so Better to Consult Our Ayurveda Experts for Better Results.