Obesity is having an excessive amount of body fat that can increase your risk of disease and health problems such as a heart failure, diabetes and high blood pressure. Diet plans can help with weight loss, calorie reduction and an increase in vitamins and nutrients. If you are suffering from obesity it is important to discuss your diet plan with your doctor.
Reduce Calories
Reducing calories and aiming for a slow and steady weight loss is the healthiest diet plan for obesity. The National Institute of Health explains that depending on your starting weight, losing weight at a rate of 1/2 to 2 lb. per week is ideal. It will be important to discuss with your doctor how many calories you need to take in each day to achieve weight loss. A typical weight-loss diet plan for obese women will be about 1,200 to 1,600 calories per day.
Eat Low-Density Foods
Aiming for low-density foods can keep you feeling full and allow you to eat more during the day. Low-density foods provide a larger portion size with a smaller number of calories, which can lead to weight reduction in obese women. Look for items like fresh fruit, vegetables and products that are high in water content. Be sure to avoid high-density foods that are often processed, like desserts and candies. Making the majority of your choices low-density products will also prevent you from feeling hungry due to the high water and fiber content.
Choose Whole Grains
Women'sHealth.gov recommends eating at least 3 oz. of whole-grain cereals, breads, crackers, rice or pasta each day. Replacing carbohydrates with whole-grain products can lead to weight loss due to a higher fiber content. Fiber will help you feel full and regulate the intestine track. Be sure to read the food labels and look for grains such as wheat, rice, oats, stone ground or corn in order to make sure the product is truly whole grain.
Lean Protein and Dairy
Aiming for a diet with lean protein and dairy can help prevent muscle loss during weight loss in women. The Harvard School of Public Health states that the best animal protein choices are fish and poultry which are low in fat and calories. In addition aim for three servings of low-fat or fat-free dairy from milk, yogurt or cheese each day. Dairy is high in protein which will help keep you feeling full. It is also high in calcium and choosing low-fat options will keep the calories down during weight loss.
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