A person whose BMI, or Body Mass Index, reaches 30 or above is considered obese. Around 30 percent of the United States' adult population is clinically obese, according to the Centers for Disease Control and Prevention. Being severely overweight increases the risk of heart disease, some types of cancers and diabetes. Obesity is generally caused by poor diet choices and can be reversed by eating nutritious, low-calorie, alkaline-forming foods.
Glycemic Index
Choosing too many foods with a high glycemic index ranking can contribute towards obesity. Carbohydrates are used by the human body as its main source of energy, but some carbohydrate foods are broken down by the digestive system very quickly, which leads to large spikes in blood sugar and insulin levels. This can cause cravings for sweet sugary foods and feelings of hunger soon after eating the previous meal. In order to feel full longer, and to keep blood sugar levels even, choose carbohydrate sources with a low glycemic index load, such as fresh fruits and vegetables. High glycemic index foods include popcorn, potatoes, white breads and many packaged breakfast cereals.
Alkalinity
When we eat too many acid-forming foods, obesity is a common result, as the body does not have anywhere to store the excess acidic waste. In order to do the least damage possible to the vital organs, it dumps the acidic waste in fat cells and may create new fat cells for additional storage space. The standard American diet consists of mainly acid-forming foods, such as meat, bread and pastries made with refined flour, soda and alcohol. According to David Wolfe, author of "Eating for Beauty," the ration of alkaline to acid foods consumed should be 80 to 20 percent. Dried figs, leafy green vegetables, fresh fruits and herbal teas are foods that can help to correct acidosis.
Types of Fats
When trying to lose weight you should not avoid all fats. Polyunsaturated and monounsaturated fats are "good fats" and will not cause weight gain. These fats can be found in avocados, olives, salmon and fish oils. Saturated fats, on the other hand, are commonly found in animal products such as meat, cheese, butter and eggs, and can be eaten in moderation. Trans fats are preferably avoided completely, as they not only contain empty calories, they can also increase the risk of heart related disease and other illnesses. Tran fats are found in many packaged products, baked foods such as pastries and fried fast food.
Calories Consumed
In order to lose weight you must burn more calories than you eat. Opting for low calorie foods such as fresh raw vegetables, fruit, lean fish and legumes combined with daily exercise will help to beat obesity.
Sugar Intake
Sugar contains around 60 calories per teaspoon but provides practically nothing in the way of nutrition. The World Health Organization recommends that only 10 percent of your daily calorie intake should come from sugar. Sugar-laden products include soda drinks, cookies, many breakfast cereals and meal replacement bars. Alcoholic drinks are extremely high in sugar and empty calories. Read food ingredient labels carefully to determine how much sugar you are eating on a daily basis and to help you control your daily intake.
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