The Centers for Disease Control and Prevention or CDC reports that over 30 percent of American adults are obese. Obesity has many health and economic costs. Overweight and obese individuals who lose weight lower their risk of chronic diseases and live longer. The healthiest diet for obesity achieves weight loss by focusing on nutrient-dense foods, decreasing calorie intake, portion control and balancing food with regular physical activity.
Risks
According to the American Dietetic Association, the ADA, obesity increases the risk of heart disease, high blood pressure, stroke, diabetes, gallstones, kidney and liver diseases, osteoporosis, arthritis and immobility, infertility and certain cancers. Losing weight decreases health risks and medical costs associated with poor health and decreased productivity. Losing weight can also prolong life because heart disease, stroke, cancer and diabetes are four of the top six causes of death in the United States.
Calories
The body needs calories to function, but consuming too many calories leads to weight gain and obesity. Weight is stable when the amount of calories consumed equals the amount of calories used up in the day through physical activity and normal body processes.
A positive calorie balance occurs when the amount of calories consumed exceeds the amount of calories expended and can lead to weight gain and obesity. A negative calorie balance and weight loss takes place when the amount of calories expended exceeds the amount of calories consumed.
Diet
Federal dietary guidelines from the United States Department of Agriculture (USDA) recommend eating a healthy diet rich in nutrient-dense foods. These include fruits, vegetables, whole grains, low-fat dairy products and lean proteins that are naturally low in calories but packed with essential nutrients. Fruits, vegetables and whole grains in particular are rich in fiber. According to the USDA, fiber promotes satiety which can prevent overeating and subsequent weight gain from excess calorie consumption.
Individuals can reduce calorie intake by limiting foods high in fat and added sugar, such as fast foods, processed foods and deep-fried foods. These are high in calories but offer few nutrients and health benefits. Examples of high-calorie foods and ingredients include butter, oil, lard, shortening, margarine, soda, candy, desserts, pastries, alcohol, cream, high-fat cheese, snack foods and mayonnaise.
Portion Control
Portion control is an essential part of weight loss and obesity prevention, according to the ADA. Portions in the U.S. are often too big, contributing to overeating and excess calorie intake. Individuals can exercise portion control by learning to read nutrition facts labels; ordering small portions and sharing entrees when eating out; eating more slowly; and pre-portioning snacks into a container instead of eating straight from the package.
Physical Activity
Regular physical activity balances a healthy diet. According to the USDA's MyPyramid guidelines, 60 minutes of physical activity on most days of the week supports weight maintenance, but 60-90 minutes is required for weight loss. Activities should be moderate to vigorous in intensity and may include aerobics, jogging, competitive sports, weightlifting, swimming, bicycling, wrestling, boxing, skiing and hiking.
Healthy Cooking
A diet for obesity uses healthy cooking methods to cook foods, such as grilling, poaching, steaming, broiling, roasting and boiling. Calories and fat can also be reduced by removing all visible fat and skin from meat and poultry prior to cooking as well as skimming fat from sauces, soups and gravies.
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