Overweight and Obesity (Part 3). Review on Useful Healthy Eating Habits

Overweight and Obesity(Part 3)

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Caution – Weight loss therapy is not appropriate for most pregnant women, persons with serious uncontrolled psychiatric illness, and persons with other serious illness, for whom caloric reduction may cause further complication. Please consult an experienced Doctor in such cases.

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In most cases, adjustment of diet is required to reduce calorie intake. A normal active man weighing about 65 kg require not more than 3000 Kcal a day and for a normal woman weighing about 55 kg require about 2200. I am sure, most of us are not that active especially the elder one and those who spent the day in front of their desktop. The Situation is more serious when you work for an organization that maintains a five star canteen. In one of my previous organizations, we have received many advices from the company doctor regarding calorie intake. Dr. Baldeva is serious because he does not want any more bypass surgery. Very few have followed advice. Now, they have modified their menu.

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Diet -

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A diet, to help reduction of calorie intake of 500 to 1000 kcal a day may be good enough to reduce bodyweight by 500 gm to 1 kg a week. Ideally, a diet containing 1000 to 1200 kcal a day should be chosen for women and diet of 1200 to 1600 kcal a day for the men.

Moderate reduction of calorie intake is better to have slow and steady progress. Calorie intake should be reduced only to the level that is required to maintain a desired bodyweight. This will vary from person to person. A low calorie diet(LCD - 800 to 1500 kcal a day) should have sufficient nutrient. LCD will decrease other risk factor like high serum cholesterol, hypertension.

A person with high blood cholesterol level has to reduce intake of saturated fat to a great extant. In such case, it is better to take advice of an Experienced Doctor. Doctor may advice medicine if ratio of LDLC: HDLC is not within the limit.

Proteins should be derived from plant sources and lean sources of animal.

During weight loss, it is very important to have adequate amount of vitamins and minerals. Carbohydrates from different vegetables, fruits, and whole gram are good source of vitamins, minerals, and fiber. A diet rich in soluble fiber is very effective in reducing blood cholesterol levels. Such diets also help to reduce calorie and fat intake.

Alcohol provides unwanted calories and spoils nutritious food. It is always better to avoid alcohol initially. A very strict control on alcohol consumption, surly helps to reduce bodyweight.

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Rate of weight loss due to Diet

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Reduction of calorie intake by 500 to 1000 Kcal a day may result in 500 gm to 1 kg loss per week. Theoretically, one should loss 12 to 24 kg in six months. Actual reduction may be much less and may be within 8 to 12 kg in six month.

Energy requirement by body reduces as one loss weight. Adjustment in diet is required or physical activity should increase. Otherwise, there may not be any weight loss or bodyweight may increase or remain constant.

My wife has faced above problem. First, she could reduce 16 kg(21%!) in one year and maintained it for about three months. After that, bodyweight increased by 2 kg in about 45 days. She has now readjusted her diet keeping same level of physical activity. Result of this change is very positive.

My personal experience is different from my wife. I could reduce six kg(about 7% of initial body weight) in about a year. Weight remains steady for quite sometime. For further reduction, I have reduced alcohol consumption by about 75% since January and I am completely on Roti and no rice. Physical activities remain same. Expect good result by March. Recent result of Lipid Profile shows mark improvement.

I am not including a diet plan because it may not suit everyone. Some tips:

1. Avoid oily and spicy food

   
   




2. Include vegetable soup without butter in your Dinner

   
   




3. A glass of fresh lime with very little salt and no sugar during lunch

   
   




4. If you are non-vegetarian, avoid gravy

   
   




5. Fish oil is good for health. One can even take capsules of Cod liver oil

   
   




6. Antioxidants, minerals, vitamins are available in plenty in green vegetable and fruit. Antioxidants, destroys radicals formed in the body.

   
   




7. Take lot of water, may be 2 liters a day. This will solve many other problems

   
   

Very popular food like Maska Pav Bhaji, Puri Bhaji, Alu Paratha is very tasty but contain too much of calorie. These are also responsible for High Cholesterol because of lot of fat. Same is the case with cakes. I do not like to stop eating such items but I prefer to have some control.

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My wife and I go for LIPID PROFILE analysis every year. Based on the analysis, we can take corrective measures.

It is better to get it checked if you are above forty especially when your bodyweight is much above desired level.

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In next(last) part we will focus on physical activity