Best Diet for Obese People: Think DANGERS
Obesity
The World Health Organization defined overweight as having a Body Mass Index (BMI) above 25, while an obese is one who has a BMI of 30 and above. To determine your BMI, just divide your weight (in kg) over the square of your height (meters-squared). A person of normal weight has an average BMI of 18.5 to 25 BMI.
Many obese individuals are struggling to lose weight and have considered dieting, which makes it far more complicated. But, one must be dedicated to finding ways to lose weight. Obesity is not actually a disease, but may cause various diseases if not addressed immediately. Good health always begins with eating the right kind of food to protect the body against any possible illness.
To start with the best diet for obese people, you have to set realistic and attainable goals. Plan ahead the night before and start by counting the calories per meal. Low fat, low calorie and high fiber diet is recommended. Maintaining this can make you lose 0.5 to 1.5 pounds of fat per week and this is a realistic goal.
Remember the D-A-N-G-E-R-S
The effectiveness of diet plans and exercises solely rely on the person’s self-discipline. Some may find it so easy to lose weight, while others may struggle hard to lose few pounds only to regain double. The trick to achieve your goal successfully is to do it slowly and by being aware of these few reminders before eating. Keep in mind the mnemonic, D-A-N-G-E-R-S, as your guide.
- Drink water instead of energy drink or soda
- Alcohol can only give you “beer belly”
- NO to pork and chicken skin
- Go for the green! - always prioritize the vegetables
- Eat fruits for snacks instead of junk foods and chips
- Reduce intake of carbohydrates, fats and calories
- Small frequent meals is better than three big meals
1300 Calorie Diet Plan
Considering the D-A-N-G-E-R-S, here is a sample of 1300 calorie plan as suggested by Changing Shape Website to serve as your guide:
- For breakfast: 12 ounces of sugar-free coffee, 2 tablespoon of peanut butter and 1 slice of bread
- For morning snack: 1 regular size peeled apple
- For lunch: 3 ounces of white meat chicken breast, 12 ounces of pineapple juice unsweetened, 1 large garden salad with tomato and onion and 4 tablespoon of less-fat thousand island salad dressing
- Afternoon snack: 1 medium size peeled apple
- Dinner: 3 ounces of white chicken breast, 1 cup of pasta, 1 small green salad with tomato and onion and 2 tablespoon of reduced calories thousand island dressing
The best diet for obese individuals consists of watching calories in every meal, in proper timing and frequency. Partitioning of nutrition in 5-6 meals a day is beneficial to get proper amount of nutrition. An obesity crisis can be overcome with discipline, commitment and the drive to change one’s lifestyle. It is highly advisable to consult a doctor before engaging into any weight loss programs or any forms of diet.
References
Meal Plans - Changing Shape - https://www.changingshape.com/dietandnutrition/mealplans/
Weight Loss, Dieting and Obesity - Diet Words - https://www.dietwords.com/