Obesity is one of the most pressing problems in the modern world. In some countries it has already reached epidemic proportions. In our country, around 47% of men and 52% of women live with excess body weight. Excess weight is not just an appearance defect. It can cause many physiological or psychological disorders. To get rid of fat deposits, you must first change your eating habits.
What are the dangers of obesity?
Obesity is due to the fact that the amount of food entering the body of a modern person significantly exceeds what is needed to produce energy. As a result, the unspent residue is transformed into fat. The quality of the products consumed also matters. If the basis of the diet is easily digestible carbohydrates, they will surely be deposited in the form of unsightly folds.
Excess weight should not be perceived simply as a visual disadvantage. It is a risk factor for the development of many diseases. The more adipose tissue grows, the stronger its destructive effect on the body.
Attention: patients with excess body weight are three times more likely to suffer from diabetes mellitus and twice as likely to suffer from pathologies of the liver and cardiovascular system, compared to people with normal weight.
Obesity is a systemic disease, it can affect the functioning of all internal organs.
Among the diseases that are caused by excess weight:
- hypertension;
- Alzheimer disease;
- strokes;
- arthritis;
- male impotence;
- phlebeurism;
- angina pectoris;
- pathologies of the respiratory system;
- depression;
- apnea (sudden stopping of breathing during sleep);
- myocardial infarction;
- gallbladder pathology;
- osteoarthritis;
- diseases of the digestive tract;
- atherosclerosis;
- menstrual irregularities.
It is scientifically proven that obesity increases the likelihood of developing cancer of the breast, thyroid gland, colon, gallbladder and kidneys. The most clearly visible connection is that between excess weight and malignant neoplasms of the esophagus, as well as the endometrium. On average, body fat reduces a person's life expectancy by 12 to 15 years.
The situation is aggravated by the fact that obese people have an impaired metabolism, which slows down the weight loss process. But the situation is reversible. It is possible to "lose" even the heaviest weight. To do this, you first need to change your diet. The main mistake many people make is trying to stop eating completely. As a result, periods of fasting are replaced by breakdowns. The weight returns in even greater volumes and health problems arise. A professional nutritionist must select a diet for an obese person.
Basic principles of nutrition for obesity.
The diet to treat obesity must be balanced. The body cannot run out of essential substances, amino acids and vitamins. An incorrectly selected diet can lead to serious endocrine disorders, disturbances in the functioning of the liver, heart and other organs.
The basic nutritional rules to normalize weight are as follows:
- The daily calorie content ranges from 1700 to 2000 kcal. It is calculated individually, taking into account the patient's sex, age, height, build and physical activity;
- limit the consumption of foods containing fast carbohydrates and animal fats;
- fill the diet with fiber, which is low in calories, but fills the stomach for a long time, creating a feeling of satiety;
- The recommended daily protein intake for an adult with average physical activity is 0. 75 g per 1 kg of weight;
- Divided meals make it easier to control the feeling of hunger. It is advisable to eat 5-6 times a day;
- the daily amount of salt should not exceed 5 g;
- exclusion of spices, herbs, smoked foods, pickles, spicy dishes that increase appetite;
- You should drink one and a half liters of water a day. Before each meal, it is advisable to slowly drink half a glass of liquid;
- Boil, bake or steam all dishes. Fried foods should be avoided;
- eat at the same time. Additional snacks are prohibited.
Attention: a monthly loss of 3 kg of weight due to fat is considered normal. Faster weight loss puts a lot of stress on the body!
A healthy diet for obesity must be combined with measured physical activity. You should start with 10 minutes of exercise, gradually increasing the duration and complexity of the exercises.
The listed rules must be observed especially strictly during the first month of treatment. Then the body adapts to the new diet and daily routine. It will reduce the risk of suffering nervous breakdowns and returning to previous eating habits.
Prohibited and permitted products
Obese patients are often recommended the so-called dietary table No. 8. It is designed directly to reduce the volume of fat and normalize metabolic processes.
Attention: for patients with concomitant diseases of the cardiovascular system, liver and digestive organs, individual diets are selected!
Despite the rigor of this diet, it allows you to eat varied and tasty. The list of acceptable products is very extensive. We present the main ones in table form.
| product group | permitted | forbidden |
| flour products | black or whole wheat bread (up to 150 g per day) | White bread; Baked goods; puff pastry |
| meat | lean meat; Rabbit meat; chicken meat without skin or fat; turkey; (any, up to 150 g per day) | pig; goose; duck; Mutton; smoked meats; sausages; stew; lounge |
| fish | low-fat types (up to 150 g per day); seafood (up to 200 g per day) | all fatty breeds; smoked and salted fish; canned food |
| vegetables | cabbage; cucumbers; radish; zucchini; pumpkin; Tomatoes; turnip; greenery; seaweed | dad; carrots (occasionally allowed); green pea |
| fittings | buckwheat; pearl barley; barley grits; green beans | pasta; rice; semolina; legumes |
| eggs | boiled | fried eggs; fried tortilla; |
| fruits and berries | sour fruits and berries; jelly; mousses | grape; bananas; figs; dates |
| drinks | coffee; tea; natural juices of sour fruits and berries; mineral water; rosehip decoction | sweet compotes; jelly; packaged juices; soda |
| condiments | sauces with herbs in weak broth; ketchup; white sauce with vegetables | mayonnaise; mustard; Horseradish; ketchup |
| dairy | kefir; curdled milk; cottage cheese (all low fat) | hard cheeses; sour cream; whole milk; cream |
It is good to write the menu in advance, buy all the products and divide them into meals. In this case, you will not have to prepare food "in a hurry" after work; This can cause you to overeat.
Sample menu for the day.
Breakfast
- boiled meat (100 g)
- baked beet
- coffee without sugar
Lunch
- vegetable stew
- baked fish (100 g)
- fruit jelly
Dinner
- borscht without meat (150 g)
- low fat cottage cheese
- dried fruit compote
Afternoon snack
- fresh apples
Dinner
- carrot salad with garlic
- buckwheat
Before going to bed, it is advisable to drink a glass of skimmed kefir.
Alternative diets
There are many options for low carbohydrate diets. Not too strict diets include the exclusion of so-called fast carbohydrates. The principle of creating a diet is similar to the "table number 8" described above. These restrictions are really useful. They allow the body to receive all the necessary substances and burn stored fat reserves.
Another type of low carbohydrate diet is the strict one. They exclude almost all products that contain these substances. For example, the basis of a protein diet is proteins. They represent up to 80% of the daily diet. Such foods are quickly saturated, take a long time to digest and relieve a person's hunger. In addition, the processing of plant and animal proteins requires a lot of energy: this consumes up to half of the calories consumed.
These diets are effective, but must be combined with intense physical activity. Otherwise, proteins not used for muscle mass form nitrogenous compounds that are excreted through the kidneys. The load on the organs increases, creating preconditions for the development of urolithiasis.
Lack of carbohydrates negatively affects the condition of bones, skin and hair. From these chemical compounds, the body produces glucose, the main nutrient for the brain. Experiencing a lack of energy, the body begins to use not only subcutaneous fat, but also muscle tissue for its production.
The popular ketogenic diet, which involves total abstinence from carbohydrates, is not advisable for beginners. It is allowed to consume only fats, proteins of vegetable and animal origin. The purpose of such nutrition is to bring the person into a state of ketosis. This is a type of metabolism in which the body uses ketone bodies (derived from subcutaneous fat) instead of glucose. The diet is also harmful because, along with carbohydrates, the person stops consuming fiber, vitamins and microelements contained in the excluded products.
It is possible to lose weight on such a diet, but it is undesirable to do so through complex physiological changes. The diet was originally developed for patients with epilepsy, as a connection was made between ketosis and a decrease in seizure frequency. The ketogenic diet is not recommended for weight loss, but only for therapeutic purposes.
In any case, before following this diet, it is best to consult with your doctor. Not everyone can impose restrictions on their diet.
For whom are diets contraindicated?
For many diseases, as well as during certain periods of human development, strict diets are contraindicated.
First of all, you cannot follow a restrictive, low-calorie diet in childhood. The foundation of metabolism is laid during intensive growth. Lack of nutrients can cause underdevelopment of the skeleton and internal organs and lead to chronic diseases.
In adolescents, a lack of fats and carbohydrates causes inadequate synthesis of sex hormones. In adulthood, this can lead to an unstable menstrual cycle and reproductive dysfunction.
During menopause, most women gain weight. This is due to the fact that hormonal imbalance affects all processes in the body, including fat metabolism. Crash diets during menopause are not only harmful, but also useless. You can stop weight fluctuations only by taking estrogen medications recommended by your gynecologist.
Limited nutrition for pregnant and lactating women is strictly prohibited. Lack of nutrients during pregnancy can negatively affect the course of pregnancy. In addition, malnutrition often leads to the birth of a weakened child with neurological, immunological problems and developmental delays.
In nursing mothers, weight usually returns to normal on its own after a year, as the body "uses up" the reserves accumulated to produce milk with a reasonable and balanced diet. Dietary restrictions can lead to hormonal imbalance and even more weight gain.
There are certain diets for patients with certain chronic diseases. Among the pathologies:
- gastritis;
- heart diseases;
- sore;
- intestinal diseases;
- kidney disorders;
- pathologies of the liver and gallbladder;
- pancreatitis.
People with diabetes and thyroid dysfunction cannot independently experiment with nutrition. In these cases, weight correction is carried out under the strict supervision of the treating doctor, who selects a therapeutic diet suitable for the patient.
How to lose weight without dieting
In most cases, losing weight does not require straining the body with strict restrictions. Simply minimize your consumption of fast foods, processed foods, cream pies and other unhealthy foods.
Following a few simple rules will help you achieve your ideal figure:
- Drink enough clean water. This will not only provide the cells with the necessary amount of moisture, but will also help reduce appetite;
- Exercise will help speed up your metabolism. It is enough to spend 10 to 15 minutes a day exercising;
- Eat frequently, in small portions. Don't eat while reading or watching television. This way you can distract yourself and eat much more than you need;
- Spend more time outdoors, breathe more deeply. In this way the tissues become saturated with oxygen, the metabolic processes advance faster;
- have a good night and sleep;
- do not finish eating "by force. "It's good to take short breaks while eating; If you feel full, then you have enough food.
Between lunch and dinner, you can suck on a couple of slices of dark chocolate with a high cocoa butter content (at least 70%). You can replace it with various nuts, you have to chew them slowly. Thanks to this, the brain receives a signal that there is a sufficient supply of glucose and appetite decreases.
Obesity is not just a harmless cosmetic defect. It is a dangerous pathology that can cause disability and premature death of the patient. It is necessary to normalize weight, but the thoughtless desire for an ideal figure cannot cause less harm to a person's health than fat deposits. It is necessary to lose weight correctly, under the supervision of a qualified nutritionist.