Diet Treatment of Obesity
In order to overcome obesity, it is necessary to reduce the amount of calories taken and obtain healthy eating habits.
A sensible weight loss program should include a period of at least 6 months and then maintain the weight lost at least 1 year during the protection phase.
The key to losing weight is how much you know how much calories you consume. This amount is around 1200-1500 calories per day for women and 1500-1800 calories for men.
To lose 0.5-1 kg per week, you should reduce your daily calorie consumption by 500-100 calories. In general, women consume 1000-1200 calories a day, while men consume 1200-1600 calories, can provide a safe way to lose weight.
If you consume 1600 calories a day and can not lose weight, you can reduce it to 1200. You can make this decrease by decreasing 100-200 calories per day. 800 calories and below are inconvenient and should not be done.
Feeling More Toughness with Less Food
It will make you feel more full by consuming less calories if you understand the energy density. It is energy intensive in desserts, bread, pastry, oily and processed foods. This means that even small amounts contain high calories.
Vegetables and fruits and legumes are low energy-intensive foods. Their larger portions provide lower amounts of calories. In other words, you can suppress hunger attacks by consuming large portions of foods with low energy density and provide more saturation sensation.
Making Healthy Choices
In order to make your diet healthy, you should consume more food like vegetables, fruits and legumes. You should also choose foods high in protein and try to consume fish once or twice a week. You should also reduce the use of salt and sugar in meals.
Avoiding Certain Foods
Weight loss diets limit the amount of high carbohydrate or fatty foods. Sweet and sweet drinks can cause you to consume unwanted calories without you realizing it. You should remove them from your diet plan.
Foods you will consume; saturated fats, trans fats, cholesterol, salt and refined sugar. Low-fat yogurt, cheese and milk, lean meat, fish, legumes, oats and whole wheat, fresh or frozen fruits, and all kinds of vegetables should be the key elements of your diet.
You should try to choose high protein and healthy snacks at the snack.
Almost every day in the media as a miracle product, a single substance or a special kind of diet is being polished. Such shock diets cannot be sustained and cannot lead to long-term weight loss, but can cause you to gain weight over and over again, which can adversely affect your metabolism.
You can target to lose 5-10% of your current weight in 6 months. You have lost 10% of your body weight and maintained it for 6 months, but if you are still obese, you should consider other methods as an option.