Obesity Diet Plan: Diet to reduce obesity

Obesity Diet Plan: Diet to reduce obesity

Obesity Diet Plan: Diet to reduce obesity TIPS: –

  • Do not put yourself in starvation mode, Eat a meal every 2.5 to 3 hours. We have to kick start the metabolism, if we skip meals then our metabolism will drop down and cause weight gain.
  • If you are Non-Vegetarian then you can also add eggs in the morning, grilled chicken in the afternoon.
  • At lunch, plain yogurt can be added.
  • A variety of other seasonal vegetables can be added as well, like Spinach, carrots, radish, cabbage, cauliflower, mushrooms, etc.
  • Use Pure Olive oil for cooking instead of ghee, refined oil or mustard oil. Getting fat from oil in moderation is key to lose weight and staying heart-healthy in the future.
  • Coffee can be added once a day. Green Tea can be added 1-2 times as well.
  • No need to add any supplement. Only Multivitamins and Omega 3 supplements can be added and that optional.

The high risk of health problems

obesity diet plan
Obesity Diet Plan: Diet to reduce obesity
  1. Type 2 Diabetes
  2. Heart Disease
  3. Hyperlipidemia (lipemia or lipaemia or lipidaemia or hyperlipidaemia or lipidemia)
  4. Hypertension (High Blood Pressure)
  5. Obstructive Sleep Apnea
  6. Osteoarthritis
  7. High Cholesterol
  8. Colon Cancer
  9. Other diseases

In India, people eat more calories and their physical activity is less. Back in the 90’s majority of people were slim because at that time Fast Food, processed food hasn’t hit the India market compare to this decade. People used to eat homemade fresh food at home and work. Today the Indian market is full of processed food, Fast Food, international junk food franchisee, unhealthy restaurant, etc, now people eat out a lot and even they order this junk food at home. All these food are poor in quality, loaded with unhealthy fats and oil, high salty food, high sugary food, etc which makes people unhealthy and sick. On top of that people sit in front of the TV, computer for hours and hours with no physical activity.

FIX NUTRITION

  • Eat more Fruits and Vegetables
  • Reduce unhealthy fatty food
  • Avoid soft drinks, packed juices and drink plenty of water instead.
  • Eat well-cooked homemade food rather than eating out.

ACTIVITIES

  1. Body Weight Home workout,
  2. Yoga,
  3. Gym,
  4. Morning walking at the park,
  5. Evening walking at the park,
  6. Jogging, e.t.c.,

OBESITY DIET PLAN SCHEDULE

DAYSMEAL TIMING
UPON WAKING UP500ml WATER
30min BEFORE & AFTER MEAL250ml WATER
DURING WORKOUT250ml WATER (SIP IT)
MONDAY and THURSDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER
TUESDAY/FRIDAY/SUNDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER
WEDNESDAY and SATURDAY8 am- BREAKFAST
11 am- SNACK
2 pm- LUNCH
5 pm- SNACK
8 pm- DINNER

OBESITY DIET PLAN

MONDAY and THURSDAYINGREDIENTS
MEAL-1 (BREAKFAST)1. WHOLE GRAIN CEREALS
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. APPLE (1)
2. PEAR (1)
MEAL-3 (LUNCH)1. BOWL LENTIL
2. ROTI (1)
3. MIXED SALAD (1plate)
MEAL-4 (SNACK)1. ALMONDS (20)
2. COFFEE/TEA (1cup)
MEAL-5 (DINNER)1. GREEN BEANS (1bowl)
2. ROTI (1)
3. MIXED SALAD (1plate)
POST-WORKOUT MEALMILK (250ml)
TUESDAY/FRIDAY/SUNDAY INGREDIENTS
MEAL-1 (BREAKFAST)1. WHOLE WHEAT BREAD (2)
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. GRAPES (1cup)
2. KIWI (1)
MEAL-3 (LUNCH)1. RAJAMA (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
MEAL-4 (SNACK)1. WALNUTS (4)
2. COFFEE/TEA (1cup)
MEAL-5 (DINNER)1. BELL PEPPER (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
POST-WORKOUT MEALEGG WHITES (4 boiled)
WEDNESDAY and SATURDAY INGREDIENTS
MEAL-1 (BREAKFAST)1. OMELETE (2 eggs)
2. NON-FAT MILK (250ml)
MEAL-2 (SNACK)1. ORANGE (1)
2. PAPAYA (1 cup)
MEAL-3 (LUNCH)1. CHANNE (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
MEAL-4 (SNACK)1. CASHEWS (20)
2. COFFEE/TEA (1 cup)
MEAL-5 (DINNER)1. PANEER BHURJI + PEAS (1 bowl)
2. ROTI (1)
3. MIXED SALAD (1 plate)
POST-WORKOUT MEAL1. NON-MILK (250ml)
2. EGG WHITES (2 boiled)

“Obesity Diet Plan for the age group 15 to 70 years old man and women”

Obesity Diet Plan: Diet to reduce obesity

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