Diet Plans for Obese People
Obesity is generally considered home to critical diseases like diabetes, High BP, cardiac problems etc and can be controlled with proper guidance and self control.
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📌 Strictly avoid all kind of ready-made juices, shakes, ice-creams, candies, jelly, jam, bread spreads, sauces, cheese, butter, chutneys, cold drinks, chips and other preserved and canned items.
📌 Strictly include more of fiber rich food items like whole grain and husked pulses, Multigrain flour, sprouts, beans, peas etc.
📌 Avoid potatoes, sweet potatoes, yam and other starchy vegetables.
📌 Consume more of green leafy vegetables, carrots, beetroot, pumpkin, peas, cauliflower, broccoli, ladyfingers, lettuce, and other fiber rich vegetables.
📌 Eat oranges, apples, melons, guava, berries, and avoid banana, mango, litchi, grapes and other sugary fruits.
📌 Moderately include almonds, walnuts and flax seeds inure diet.
📌 Fish, chicken, egg whites can be consumed in moderation.
📌 Include healthy oils e.g. olive, mustard, sunflower oil.
📌 Strictly avoid deep frying food items and prefer healthy cooking options like baking, grilling, stewing etc.
📌 Drink 2-3 liters water in a day; include other liquids as well e.g. herbal tea, lemon tea, lemonade, coconut water etc.
📌 Use minimum of salt and sugar during cooking.
📌 Must do exercise, yoga, running, walking, aerobic, dancing or other workouts.
