Obesity is characterized by having a body mass index over 30. BMI is determined by dividing your weight in kilograms by your height in meters, squared. Being obese increases your risk of diabetes, heart disease, stroke, arthritis and some cancers, according to MedlinePlus. A good diet plan can help you get back to a healthy weight.
Significance
The goal with an obesity diet is to lose weight at a slow and steady pace. This is the best way to make lasting changes. A weight loss of 1 to 2 lbs. a week is effective, safe and will help you keep the weight off, according to the National Heart Lung and Blood Institute. To achieve this weight loss, you need to cut back by 500 or 1,000 calories a day. This is because 3,500 calories is equivalent to 1 lb. In certain situations, your doctor may prescribe a very low-calorie diet. In this case, the daily intake can be as low as 800 calories, but will only be done under close supervision.
Features
The lesson to learn with an obesity diet is how to choose healthy foods over unhealthy ones. Foods high in sugar, sodium and saturated fat need to be replaced with healthier options. Cakes, cookies, candy, ice cream, doughnuts, burgers and french fries are unhealthy foods that have a high calorie density. This means they are high in calories, but low in nutrition. The opposite holds true for low energy density foods, which offer high nutrition in fewer calories. Leafy greens, fruits, vegetables and whole grains are low energy density foods. Have your diet consist predominately of these.
Time Frame
When you become hungry, you may have a tendency to reach for something unhealthy or overeat at your next meal. To avoid this problem, eat small meals throughout the day. This will prevent you from overeating, give you a regular influx of energy during the day and also cause your body to burn calories more efficiently, according to the Calories per Hour website. Combine protein and complex carbs in each meal to make them balanced. A cup of yogurt with raspberries and seeds mixed in is a small meal or snack, for example.
Calories From Liquid
Calories in the form of liquid still count, and you need to be aware of them. If you eat a meal that contains 250 calories, and wash it down with a 16-oz. soda, you more than double the calories in your meal. Avoid soda, sweetened tea, dessert coffees and any other beverage that contains calories. By drinking water instead, you will not only keep your calories down, but also hydrate your body. The Institute of Medicine recommends that women get about 11 cups of water a day and men get about 16 cups.
Potential
Gastric bypass is a procedure where a surgeon divides the stomach in two. The upper area, often referred to as a pouch, is where food travels into. This pouch is only big enough to house a small amount of food. After the surgery, you go through several eating phases where you start off with liquids like soup and juice, then eventually start bringing more solid foods into your diet. This type of surgery is a last resort for obese patients.
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