Foods for managing Obesity
Foods that are low in
fat and release energy into
the bloodstream slowly
and steadily are the most useful for
obese people trying to
Lean beef, pork, lamb, chicken,
turkey, and white fish are all good sources of protein that do not supply large
amounts of fat. These foods can be alternated with those containing vegetable
protein, such as peas, beans, lentils, and tofu. Lean meat, about the size of a
credit card and about as thick as your finger, once a day; turkey is a good
choice. Salmon, cod, halibut, and tuna are excellent fish selections. Beans:
lima, kidney, Navy, black, pinto, and black-eyed peas. Three or four eggs a week
should be included in each meal, since they appear to help trigger the parts of
the brain that tell us when we are full. Best milk sources are skim milk, no-fat
yogurt, and low- or no-fat cottage cheese.
Diet should contain 400 IU of
vitamin D and
1,000 mg of elemental calcium for premenopausal women (1,200 mg for
postmenopausal women). If dietary intake of calcium and vitamin D is less
than these recommended guidelines, calcium and vitamin D supplementation
Pasta, basmati rice, rye bread,
and porridge are useful
carbohydrates for those wishing to lose weight. These
foods are digested slowly and lead to a gradual rise in blood sugar levels,
which leaves the stomach feeling fuller for longer. Try unsweetened whole-grain
breakfast cereals and add a little artificial sweetener. Some research and many
diets recommend cutting down on carbohydrate foods, specifically those that are
refined, white rice, pasta, sweets, and white potatoes. This will avoid
too-frequent spikes and dips in
blood sugar that may stimulate appetite and can
insulin resistance over time.
Yogurts and fruits
make good snacks since they cause only small rises in blood sugar, helping to
keep the biochemistry of the blood balanced. Apples, oranges, grapefruit,
bananas, watermelon, apricot, prunes are all rich in essential nutrients.
soluble fibre, and are low in calories. They release sugars slowly, making the
stomach feel fuller for longer.
Vegetables such as salad leaves,
brassicas, and sprouting vegetables are very low in calories and have a
low-calorie density, which means that they can be consumed in large volumes
without providing the body with large amounts of energy. Other beneficial
vegetables are Irish potato, sweet potato, broccoli, spinach, carrots, squash,
cauliflower, and green peas. When appropriate, eat vegetables raw. Cooking
vegetables may reduce
fiber content by breaking down some fiber into its
particular, contains very few calories and virtually no fat, making it a useful
addition to a weight watcher's diet.
Wholegrain breads, cereals,
rice, and pasta, and fruits and vegetables contain fibre, which leaves the
stomach feeling fuller for longer.
Fluid intake -
At least eight glasses of fluid (mostly water) a day. Limit intake of juice and
When increasing the fiber content of your diet,
it's best to take it slow. Add just a few grams at a time to allow the
intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and
diarrhea or constipation may result.
aerobic exercise with
benefit is to climb 10 flights of stairs once a day. Just brisk
for 20 minutes a day can have major benefits.
FOODS TO AVOID
Fried foods, sausages, burgers,
and other processed meat products are rich in fat and have twice the calories of
carbohydrate-rich and protein-rich foods.
Butter, margarines, lard, and oils are high in fat
and should be consumed in moderation. Olive oil contains as much fat as any
Biscuits, cakes, pies, and chocolates are high in
fat and should be avoided whenever possible.
Sugary foods cause a rapid increase in the amount
of sugar in the bloodstream, which results in the release of the hormone
insulin. Insulin removes excess sugar from the blood, which may then be stored
Counseling or behavioral therapy, alongside
dietary advice, will improve the chances of successful weight loss for those who
Increased exercise is essential. Simple exercise
that can be gradually stepped up—such as slow walking or
swimming—is best for
most obese people