Diet for obese people, how to lose weight correctly

Obesity is one of the most pressing problems of the modern world. In some countries, it has reached epidemic proportions. In our country, about 47% of men and 52% of women are overweight. Being overweight is more than just a cosmetic flaw. It can cause many physical or psychological disorders. To eliminate fat deposits, you first need to change your eating habits.

What are the dangers of obesity

Obesity is caused by the amount of food entering the modern human body that greatly exceeds the amount required to produce energy. As a result, unconsumed residue is converted into fat. The quality of consumer products is also important. If the basis of the diet consists of easily digestible carbohydrates, they will certainly settle in the form of unsightly folds.Being overweight should not be viewed simply as a visual defect. It is a risk factor for many diseases. The more fat tissue grows, the more damaging it is to the body.Note: Overweight patients are three times more likely to develop diabetes and twice as likely to develop liver and cardiovascular system disease compared to people of normal weight.Obesity is a systemic disease that affects the function of all internal organs.Diseases caused by excess weight include:

• hypertension;
• Alzheimer's disease;
• strokes;
• arthritis;
• male impotence;
• venous aneurysm;
• Angina pectoris;
• Pathology of the respiratory system;
• frustrated;
• Apnea (sudden cessation of breathing during sleep);
• heart attack;
• Gallbladder pathology;
• Osteoarthritis;
• Digestive tract diseases;
• Atherosclerosis;
• Irregular menstruation.

Obesity is scientifically proven to increase the likelihood of breast, thyroid, colon, gallbladder and kidney cancer. The most clearly visible link is between excess body weight and malignant tumors of the esophagus and endometrium. On average, body fat shortens a person's life expectancy by 12 to 15 years.This condition is exacerbated by the fact that obese people have impaired metabolism – which slows down the weight loss process. But the situation can be reversed. It is possible to "lose" even the heaviest weight. To do this, you first need to change your diet. The main mistake many people make is that they try to give up food altogether. As a result, periods of fasting are replaced by crashes. Even greater weight regain occurs and health problems develop. Professional nutritionists should choose diets for obese people.

Basic Principles of Obesity Nutrition

A diet to treat obesity needs to be balanced. The body cannot live without essential substances, amino acids and vitamins. Improper dietary choices can lead to severe endocrine disorders and dysfunction of the liver, heart and other organs.The basic nutritional rules for weight normalization are as follows:

• The daily calorie content is between 1, 700 and 2, 000 calories. It is calculated individually, taking into account the patient's gender, age, height, size and physical activity;
• Limit consumption of foods containing fast carbohydrates and animal fats;
• Adding fiber to your diet is low in calories, but it can fill your stomach for a long time and create a feeling of satiety;
• For adults with average physical activity, the recommended daily protein intake is 0. 75 grams per 1 kilogram of body weight;
• Sharing meals makes it easier to control hunger. It is advisable to eat 5-6 times a day;
• The daily amount of salt should not exceed 5 grams;
• Eliminate appetite-increasing spices, herbs, smoked foods, pickles, and spicy dishes;
• You should drink one and a half liters of water every day. Drink half a cup of liquid slowly before each meal;
• Boil, bake or steam all dishes. Fried foods should be avoided;
• Eat at the same time. No additional snacks are allowed.

Note: It is normal to lose 3 kilograms of weight per month due to fat. Losing weight quickly is very stressful for the body!A healthy diet to treat obesity must be combined with moderate physical activity. You need to start with 10-minute workouts and gradually increase the duration and complexity of your workouts.The listed rules must be observed particularly strictly during the first month of treatment. The body then adapts to the new diet and routine. The risk of having a nervous breakdown and reverting to previous eating habits will be reduced.

Prohibited and permitted products

The so-called "Dietary Table No. 8" is often recommended to obese patients. It is designed to directly reduce fat volume and normalize metabolic processes.Note: Patients with cardiovascular system, liver, and digestive organ diseases should choose an individualized diet!Although this diet is strict, it allows you to eat varied and delicious foods. The list of acceptable products is extensive. We present the main content in tabular form.

Product Group	allow	forbidden
flour products	Brown or wholemeal bread (up to 150 g per day)	white bread; baked goods; pastries
Meat	Lean beef; rabbit; skinless, fat-free chicken; turkey; (any, up to 150 grams per day)	Pork; Goose; Duck; Lamb; Bacon; Sausage; Stew; Salou
fish	Low-fat type (maximum 150g per day); seafood (maximum 200g per day)	All fatty varieties; salted, smoked fish; canned foods
vegetable	Cabbage; cucumber; radish; summer squash; pumpkin; tomato; turnip; greenery; seaweed	Potatoes; carrots (occasionally allowed); green peas
side dishes	Buckwheat; pearl barley; barley meal; mung bean	Pasta; rice; whole grains; beans
Egg	boiled	fried eggs; omelette;
fruits and berries	Sour fruits and berries; jellies; mousses	Grapes; Bananas; Figs; Dates
drinks	Coffee; tea; natural juices from sour fruits and berries; mineral water; rosehip soup	Sweet preserves; jelly; packaged juice; soda
seasoning	Herb sauce in light broth; tomato sauce; white sauce with vegetables	Mayonnaise; Mustard; Horseradish; Ketchup
dairy	Kefir; Curd; Cheese (all low fat)	Hard cheese; sour cream; whole milk; cream

It's best to write your menu in advance, buy all the products, and then portion out the meals. In this case, you do not have to "rush" to prepare food after get off work - this can lead to overeating.

Sample menu of the day

breakfast

• Boiled meat (100g)
• roasted beets
• sugar free coffee

Lunch

• stew
• Grilled fish (100g)
• jelly

dinner

• Meatless borscht (150 g)
• low fat cheese
• Dried fruit preserves

Afternoon tea snacks

• fresh apple

dinner

• Garlic Carrot Salad
• Buckwheat

Before going to bed, you should drink a glass of low-fat kefir.

alternative diet

There are many options for low-carb diets. Less strict diets include the elimination of so-called fast carbohydrates. The principles of creating a diet are similar to the "Form 8" described above. Such restrictions are really useful. They allow the body to receive all necessary substances and burn stored fat reserves.Another type of low-carb diet is strict. They excluded almost all products containing these substances. For example, the basis of a protein diet is protein. They make up 80% of the daily diet. This food becomes satiating quickly and takes a long time to digest, thus relieving a person's hunger. In addition, the processing of plant and animal proteins requires a lot of energy – which accounts for half of the calories consumed.This diet is effective but must be combined with vigorous physical activity. Otherwise, protein not used for muscle mass forms nitrogenous compounds and is excreted through the kidneys. Increased organ load creates prerequisites for the occurrence of urolithiasis.A lack of carbohydrates can negatively affect the condition of your bones, skin, and hair. The body produces glucose, the brain's primary nutrient, from these compounds. Due to the lack of energy, the body begins to use not only subcutaneous fat but also muscle tissue to produce energy.The popular keto diet involves abstaining from carbohydrates entirely and is not advisable for beginners. Only fats and proteins of plant and animal origin are allowed. The purpose of this nutrition is to put a person into a state of ketosis. This is a type of metabolism in which the body uses ketone bodies (derivatives of subcutaneous fat) instead of glucose. This diet is also harmful because, in addition to carbohydrates, people stop taking in fiber, vitamins and trace elements contained in elimination products.Losing weight through this diet is possible, but losing weight through complex physiological changes is not advisable. This diet was originally developed for people with epilepsy because of the link between ketosis and reduced seizure frequency. The ketogenic diet is not recommended for weight loss, but only for therapeutic purposes.Regardless, it's best to consult your doctor before embarking on this diet. Not everyone can restrict their diet.

Who has dietary restrictions?

Strict diets are contraindicated for many diseases and for certain periods of human development.First, low-calorie, restrictive diets cannot be adhered to during childhood. The foundations of metabolism are laid during periods of intensive growth. Lack of nutrients can lead to underdeveloped bones and internal organs and lead to chronic disease. In teenagers, a lack of fat and carbohydrates can lead to improper synthesis of sex hormones. In adulthood, this may lead to erratic menstrual cycles and reproductive dysfunction.During menopause, most women gain weight. This is because hormonal imbalances can affect all body processes, including fat metabolism. Strict diet control during menopause is not only harmful, but also unhelpful. You can only stop weight fluctuations by taking estrogen medications recommended by your gynecologist.Pregnant and lactating women are strictly prohibited from restricting nutrition. Lack of nutrition during pregnancy can negatively impact the pregnancy process. Additionally, malnutrition often results in children being born weak, with neurological and immune problems and developmental delays.For nursing mothers, weight usually returns to normal on its own within a year as the body "uses up" accumulated reserves to produce milk through a sensible, balanced diet. Dietary restrictions can cause hormonal imbalances and even lead to weight gain.For patients with certain chronic diseases, there are certain dietary habits. In pathology:

• gastritis;
• heart disease;
• ulcer;
• intestinal diseases;
• kidney disease;
• Pathology of the liver and gallbladder;
• pancreatitis.

People with diabetes and thyroid dysfunction cannot conduct nutritional experiments independently. In these cases, weight correction is carried out under the strict supervision of the attending physician, who selects an appropriate therapeutic diet for the patient.

How to lose weight without dieting

In most cases, severe restrictions on the body are not necessary in order to lose weight. It is enough to minimize the intake of fast food, processed foods, cakes and other unhealthy foods.Following a few simple rules will help you achieve your ideal body:

• Drink enough clean water. Not only does this provide essential moisture to the cells, but it also helps reduce appetite;
• Exercise will help speed up your metabolism. Spending 10-15 minutes exercising every day is enough;
• Eat often and in small portions. Don't eat while reading or watching TV. This way you will become distracted and eat more than you need;
• Spend more time in the fresh air and breathe deeper. In this way, the tissues are filled with oxygen and metabolic processes proceed faster;
• sleep tight;
• Don't "force" your meal. It's best to take short breaks while eating; if you feel full, you've had enough food.

Between lunch and dinner, you can eat a few slices of dark chocolate with a high cocoa butter content (at least 70%). Several types of dried fruits can be used instead, and they must be chewed slowly. Therefore, the brain receives a signal that glucose is in sufficient supply, and appetite decreases.Obesity is more than a harmless cosmetic flaw. This is a dangerous pathology that can lead to disability and premature death in patients. Weight normalization is necessary, but an unconsidered desire for an ideal body can be as harmful to one's health as fat deposits. You need to lose weight properly under the supervision of a qualified nutritionist.