Diet for obesity

Obesity is considered a disease associated with metabolic disorders, this condition can develop for many reasons.

A diet for obesity should include several basic principles:

• limiting animal fats;
• inclusion of low-calorie foods and vegetable fats in the diet;
• limiting sugar and simple carbohydrates;
• dosed use of salt and water to normalize the water-salt balance;

The most common cause of obesity is overeating and a sedentary lifestyle. Obesity often provokes problems with the heart, blood vessels, digestive organs, and joints.

The most effective method of treating obesity today is diet combined with physical exercise (preferably on the recommendation and under the supervision of a specialist).

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Diet 8 for obesity

Diet for obesity 8 provides for the consumption of 2000 kcal per day and includes 250 g of carbohydrates, 80 g of fat, 100 g of proteins. This diet is recommended for people with excess weight (with varying degrees of obesity), who do not have problems with the digestive system, blood circulation, as well as other health problems that require special diets.

During this diet you can eat:

• sugar – 30g per day, no more than 50g per day of jam, honey,
• 250-300 g per day of bran, wheat or black bread
• vegetarian soups, you can include in your diet 1-2 times a week soup made from a weak broth of meat, mushrooms or fish (half a serving);
• 1 boiled egg;
• meat (lean rabbit, poultry, veal, lean pork 1-2 times every ten days). It is best to steam or boil meat;
• fish dishes (any lean fish). Fried fish is sometimes allowed. The daily diet should contain no more than 450 g of protein products (including meat, fish, cottage cheese);
• seafood, which contains iodine, which is extremely important for the body, as well as proteins and other nutrients that help break down fat. You can eat both canned and fresh seafood;
• vegetables boiled, baked or fresh. Beets and carrots can be prepared as a side dish (about 200g per day). Side dishes made from cereals and pasta can be eaten very rarely, while reducing the consumption of bread;
• dairy products (low-fat cottage cheese, natural cottage cheese, cheesecakes, puddings, yogurt, kefir, etc.);
• light salads without mayonnaise, vinaigrette;
• fruits, berries (apples, citrus fruits, red currants, etc., both raw and in the form of compote without sugar). It is also allowed to eat sweets prepared without sugar (with a substitute);
• The daily dose of salt should not exceed 5g, it is necessary to add salt to the dish immediately before consumption (cook food without salt).

If during the diet the weight remains the same (or decreases slightly) the amount of bread can be reduced, since of all the products allowed for consumption, it is bread that contains the maximum amount of carbohydrates (except for sugar, the consumption of which is strictly dosed). When building a diet, it is important to know that black bread contains fewer calories than white bread.

During the diet, you cannot eat chocolate (candy), baked goods, ice cream, smoked foods, spicy and salty foods, pepper, mustard, horseradish, or alcohol.

An approximate diet during the diet may be as follows:

• 1st breakfast: 100g boiled meat with vegetables as a side dish, coffee.
• 2nd breakfast: 150g boiled meat stew, fruit jelly with sugar substitute, 100g low-fat cottage cheese.
• Lunch: half a portion of vegetarian borscht, 100g lean beef, stewed carrots or beets, fruit compote with sugar substitute.
• Dinner: 100g boiled fish, mashed potatoes, tea.

Before going to bed, you can drink a glass of low-fat kefir.

Once a week you need to have a fasting day.

If your lifestyle or work is not associated with increased physical activity, then it is recommended to arrange the following unloading days:

• cottage cheese day – up to 600g of low-fat cottage cheese divided into 5 meals, up to 3 glasses of tea or coffee with milk without added sugar;
• meat day – up to 350g of boiled meat without salt, eaten in 5 meals;

On weekends, you can have fruit, vegetable (up to 1500g of permitted vegetables or fruits), milk days (5-6 glasses), kefir, yogurt (1.5 l) fasting days.

If you are obese, you should not rest immediately after eating; the best option would be to take a leisurely walk in the fresh air.

When following a low-calorie diet, it is important to be under the supervision of a specialist and to weigh yourself regularly.

It is necessary to follow the diet for a sufficiently long period of time (at least 1.5 – 2 months).

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Diet 9 for obesity

Diet 9 is indicated for patients suffering from diabetes. This diet is optimal for mild to moderate cases of the disease. Diet for obesity No. 9 is recommended for those who do not need insulin or receive no more than 30 units. In some cases, this diet is prescribed for diagnostics to determine the degree of resistance to carbohydrates and determine the scheme for administering insulin or other drugs. Diet 9 is suitable for mild obesity, in other cases, it is recommended to use diet No. 8.

Diet 9 is quite low-calorie, no more than 2500 kcal per day is allowed. Meals should be frequent, but in small portions. Dishes are cooked mainly by steaming, you can also stew, bake, fry (without breading). It is allowed to use some spices, but on the condition that they are not too hot. It is not recommended to include mustard and pepper in your diet.

Diet No. 9 is based on lean fish, meat, milk and fermented milk products. You can also eat unsweetened berries, fruits, whole grain, rye, bran bread, eggs (omelette or soft-boiled), cereals, vegetables. Meals can be cooked in vegetable oil, butter or high-quality margarine.

An approximate daily diet for diet No. 9 may be as follows:

• Breakfast: buckwheat or oatmeal, pate (meat or fish), a glass of milk or tea.
• Afternoon snack: a glass of kefir (or another fermented milk product), can be replaced with a decoction of milk bran.
• Lunch: lean soup, boiled meat, potatoes, fruit for dessert (pear, apple).
• For lunch you can drink a glass of kvass and eat fruit or berries.
• Dinner: cabbage schnitzel, lean fish (boiled or baked), vegetable salad dressed with oil, tea with sugar substitute.
  • Before going to bed, you can drink a glass of low-fat kefir or unsweetened yogurt.
  • Dinner should be eaten at least 4 hours before bedtime; during the day it is recommended to eat wheat or rye bread (about 300g).

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Diet menu for obesity

The diet for obesity should be varied.

An approximate menu for a week could be as follows:

Monday

• Breakfast: fried eggs or an omelette of two eggs, coffee (you can add milk)
• Afternoon snack: low-fat cottage cheese (100g), rosehip tea.
• Lunch: half a serving of soup with vegetable broth, 120g of boiled meat, 200g of stewed beets and green tea as a side dish.
• Dinner: boiled fish, stewed cabbage, tea.

Tuesday

• Breakfast: 100g low-fat cottage cheese, 200g stewed carrots, tea or coffee.
• Afternoon snack: grain bread, 30g low-fat cheese, rosehip tea.
• Lunch: half a portion of cabbage soup with meat, 120g of boiled meat, stewed vegetables as a side dish, tea.
• Dinner: lean boiled fish, a piece of black bread, herbal tea.

Wednesday

• Breakfast: 200g salad with olive oil, tea.
• Afternoon snack: 100g low-fat cottage cheese, rosehip tea.
• Lunch: half a portion of borscht, 120g of boiled or stewed meat, stewed beets as a side dish, green tea.
• Dinner: vegetables, 150g fried fish, rosehip tea.

Thursday

• Breakfast: two-egg omelette, vegetable salad (cabbage, cucumber) with olive oil, coffee (you can add milk).
• Afternoon snack: 100g low-fat cottage cheese, rosehip tea.
• Lunch: half a serving of soup with vegetable broth, 150g sauerkraut, 150g boiled meat, green tea.
• Dinner: boiled potatoes, stewed fish, dried fruit compote.

Friday

• Breakfast: 200g vegetable salad dressed with olive oil, coffee or tea.
• Afternoon snack: 100g low-fat cottage cheese, rosehip tea.
• Lunch: half a portion of cabbage soup without meat, 250g of boiled chicken fillet, stewed vegetables (200g) as a side dish, green tea.
• Dinner: boiled potatoes (100g), stewed or boiled fish (150g), dried fruit compote.

Saturday

• Breakfast: vinaigrette (200g), coffee or tea.
• Afternoon snack: 100g low-fat cottage cheese, rosehip tea.
• Lunch: half a portion of borscht with vegetable broth, stewed vegetables, 120 g of boiled meat, apple compote.
• Dinner: vegetable cabbage rolls, fish aspic, tea.

Sunday

• Breakfast: omelette or fried eggs from two eggs, coffee or tea.
• Afternoon snack: 100g low-fat cottage cheese, rosehip tea.
• Lunch: half a portion of cabbage soup with vegetable broth, green pea puree, 120g of boiled meat, kefir (sour milk).
• Dinner: boiled potatoes (mashed), boiled fish, green tea.
• Before going to bed, you can drink a glass of low-fat kefir.

Diet for obesity stage 1

With obesity of the 1st degree, body weight exceeds the norm by 15-30%, this is the mildest form of obesity, but it leads to quite severe disorders in the functioning of the body. According to statistics, 60% of patients suffering from obesity are diagnosed with the 1st degree, but if treatment is not started in time, the disease will progress in the future, the weight will become greater, which leads to the development of chronic diseases.

At the 1st degree of obesity, the treatment is quite simple, however, in this case, success largely depends on the patient's desire to normalize their weight. During treatment, it is extremely important to follow the regime, do physical gymnastics, and stick to a diet.

A diet for stage 1 obesity is selected taking into account the individual characteristics of the body. As a rule, a person with obesity has a slow metabolism and when choosing a diet, age, weight, gender, and lifestyle are taken into account. Usually, a diet for stage 1 obesity involves reducing the caloric content of the diet by 30%. It is important to develop appropriate eating behavior so that in the future the weight is maintained at a normal level.

In case of obesity of the 1st degree, it is recommended to have fractional meals, reduce liquid consumption to 1.2 l, salt - to 8 g. Animal fats are replaced with vegetable oil, fiber consumption is increased. It is recommended to stick to the diet for 3 months, in the future, in order to avoid weight gain, it is necessary not to overeat, lead an active lifestyle, and also (if health allows) arrange fasting days.

Sample menu:

• Breakfast: low-fat cottage cheese, unsweetened fruit, cup of coffee.
• Lunch: vegetable broth soup, vegetable salad with vegetable oil.
• Dinner: boiled meat or fish, a side dish of stewed vegetables, before bed you can drink a glass of low-fat kefir.

Smoked and fatty foods should be completely excluded from the diet; confectionery products can be consumed in small quantities only very rarely; the main principle during the diet is not to overeat.

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Diet for obesity stage 2

In case of obesity of the second degree, body weight exceeds the norm by 30-50%. In this case, it is better to start treatment after consultation with a specialist. Independent use of various weight loss products and diets can lead to quite serious complications.

In some cases, a diet helps to lose extra pounds, but maintaining a normal weight becomes almost impossible, and the pounds return very quickly.

The diet for stage 2 obesity plays a very important role, it is necessary to adhere to a correct and healthy diet. Specialists help to balance the diet so that it is low-calorie, healthy and at the same time does not cause discomfort. The diet for stage 2 obesity should include a sufficient amount of fiber, vitamins, the best option would be a vegetable and fruit diet:

• Breakfast: cabbage salad with sunflower oil, unsweetened tea (possibly with sugar substitute and milk).
• Afternoon snack: an apple, you can wash it down with a fairly large amount of liquid, preferably plain still water.
• Lunch: vegetable broth soup, unsweetened compote.
• Dinner: carrot casserole, cottage cheese, milk.

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Diet for obesity stage 3

Obesity of the 3rd degree is a serious disease that poses a danger to human health and life. At the 3rd degree of obesity, the weight exceeds the norm by 50-100%. Treatment of obesity with diets and physical exercise does not bring the desired effect. First of all, patients with the 3rd degree of obesity tolerate physical activity rather poorly. In addition, there is a pathological appetite, which the patient is not able to control independently and in this case, breakdowns may occur without medical assistance.

The caloric content of the diet should be determined individually, taking into account age, chronic diseases, and lifestyle. The best option would be if the nutrition plan is selected by a specialist.

The reduction in energy value occurs mainly due to the reduction of fast-dissolving carbohydrates and vegetable fats. During the diet for obesity of the 3rd degree, it is forbidden to eat sweets, ice cream, sweet fruits, honey, and baked goods. Limit the consumption of white bread, rice, semolina, pasta, and potatoes.

You can use bran or wholemeal bread, oatmeal, buckwheat, legumes, vegetables (only those that do not contain starch), unsweetened fruits and berries as a source of carbohydrates. It is recommended to completely exclude sugar from the diet; you can replace it with sugar substitutes (xylitol, slastilin, etc.).

Salt intake is strictly dosed (up to 7 g per day), pickles, smoked foods, canned foods, sauces, seasonings are excluded (such products increase appetite). Liquid intake is limited to 1 – 1.2 liters. It is recommended to eat often, but little by little (5-6 times a day).

The following is allowed per day:

• 15 g butter
• 100g low-fat cottage cheese
• 150g lean fish or meat
• 300 ml low-fat fermented milk products
• 1 egg
• 300g vegetables (except potatoes)
• 200g unsweetened fruit

Once a week it is recommended to have a fasting day (vegetable, fruit, fermented milk).

A diet for stage 3 obesity allows you to get rid of extra pounds, but this happens rather slowly.

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Diet for obesity stage 4

Obesity of the 4th degree is a serious disease when a person's weight exceeds the normal indicator by more than 100%. People with such weight find it difficult to take care of themselves and perform the usual actions. At the 4th degree of obesity, problems with the heart, blood vessels, and respiratory failure are observed.

A diet for stage 4 obesity should be developed by a doctor. The daily diet should contain 2000 kcal.

You can eat up to 300g of meat (boiled, stewed), 700g of fruit (except grapes, bananas), 300g of low-fat cottage cheese, 2 glasses of milk, 100g of black bread, 700g of vegetables raw or stewed (except potatoes). Also during the diet you can take additional vitamins A and D (in the form of drops). This diet will help you get rid of 4-5 kilograms.

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Diet for diabetes and obesity

There are two types of diabetes mellitus: insulin-dependent (reduced production of insulin by the pancreas) and insulin-independent (reduced sensitivity to insulin).

In insulin-independent type (II) diabetes mellitus, the basis of treatment is dietary nutrition. In some cases, additional medication may be required. In type II diabetes mellitus, which occurs against the background of obesity, diet can reduce the manifestations of the disease and in most cases do without drugs (or significantly reduce the dosage).

Diabetes mellitus is accompanied by a disorder of carbohydrate metabolism (poor glucose absorption), which leads to the fact that the glucose level in the blood increases, and it is excreted in the urine. With diabetes mellitus, ketone bodies (fat oxidation products) can accumulate in the blood, the risk of developing atherosclerosis increases, and fat and protein metabolism is disrupted.

Diet for obesity helps improve the condition of moderate and severe diabetes. In type II diabetes, diet for weight loss may be the only treatment measure.

In insulin-dependent diabetes, the caloric content of the daily diet should correspond to the physiology, age, gender, and lifestyle of the patient. Sugar is completely excluded from the diet (or is maximally limited), as well as all products containing it (berries, fruits, sweets, etc.). The distribution of the daily dose of carbohydrates and the time of food intake should occur at a strictly defined time, depending on the administration of insulin, as well as the time of its action.

In this case, six meals (three main and three additional) are considered optimal.

In case of non-insulin-dependent diabetes, when there is first-degree obesity, dietary nutrition No. 9 can be recommended, which is also prescribed to select the dosage of special drugs or insulin. With this diet, the amount of consumed proteins is reduced, the consumption of fats (mainly animal) is limited, sugar and sugar-containing products are excluded, and salt is limited. Meals should be taken 4-5 times a day with an even distribution of carbohydrates.

To add sweetness to dishes and drinks, fructose and sugar substitutes are used. It is not recommended to abuse fructose, as it can increase the level of glucose in the blood and affect fat metabolism (worsen).

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Diet for children with obesity

As in adults, obesity in children occurs when body weight exceeds the average by more than 15%. As in adults, there are 4 degrees of obesity, but in children, the most common are 1 and 2 degrees of obesity. Obesity is caused by a sedentary lifestyle, poor nutrition, and existing chronic diseases.

The basis of treating obesity in children, as well as in adults, is following a diet, during which it is extremely important to ensure that the child does not go hungry or overeat, and along with the diet, the child should have appropriate physical activity. It is impossible to use any drugs to treat obesity in children. Reducing the caloric content of the daily diet will slow down the formation of subcutaneous fat. However, it is necessary to reduce the child's energy diet with caution, since a growing body needs vitamins and microelements.

It is advisable to feed the child at certain times, it is best to divide the meal into 5-6 times with an interval of 2.5 - 3 hours. Fractional meals will help reduce appetite, create a feeling of fullness in the stomach, which will allow the child not to feel hungry. You cannot start a diet abruptly, you should bring the child to this gradually. First of all, you must not overfeed the child. It is better to give high-calorie foods in the first half of the day, when there is maximum physical activity. At this time, it is better to cook dishes from low-fat varieties of fish or meat, and for dinner, dairy or vegetable dishes. It is recommended to include natural low-fat cottage cheese in the daily diet, instead of milk, it is better to give kefir with a low fat content, limit the consumption of fatty dairy products (cheese, baked milk, etc.).

When the child gets used to such a diet, it is necessary to move on to the second stage of treatment, in which white bread, pastries, sugar, condensed milk, juices, sweets, jam, semolina, pasta (from 5 years) are completely excluded. To give a sweet taste to drinks (tea), you can use xylitol (from 7 years), which is also suitable for preserving berries or fruits.

For cooking, in salads it is better to use vegetable oil, preferably olive oil, which helps to activate the process of fat consumption in the body, and will also have a choleretic effect. A diet for obesity should include a sufficient amount of vegetables and fruits that saturate the growing body with minerals and vitamins. Vegetables can be eaten both fresh (salads) and subjected to heat treatment (stewed, boiled, steamed, etc.). Vegetables with a high content of pectin and fiber (pumpkin, greens, cucumbers, tomatoes) are especially useful for the child's body, which help to normalize bowel function and remove toxins. In winter, it is good to include sauerkraut in the diet.

During the diet, the child can be given an unlimited amount of sour fruits or berries; dried fruits (prunes, dried apricots) are useful during the diet.

It is important to give your child enough liquid, giving preference to plain still water.

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Therapeutic diet for obesity

A therapeutic diet for obesity is necessary to reduce the caloric content of the daily diet. First of all, the caloric content is reduced by fast-dissolving carbohydrates, which do not have any nutritional value for the body and can be excluded without harm to health. If it is difficult for a person to do without sugar, the use of various sugar substitutes is allowed (no more than 30 g per day).

In addition to banning simple carbohydrates, it is necessary to reduce the amount of complex carbohydrates consumed (potatoes, bakery products, cereals), since such products contain starch, which, when ingested, turns into fat deposits.

You can eat protein foods (lean fish, meat, eggs, cottage cheese) in sufficient quantities, which participate in the processes of fat oxidation in the body. Legumes are also a source of protein.

When treating obesity, it is necessary to limit the consumption of potatoes, pears, melons, grapes, citrus fruits, apricots. It is necessary to completely exclude seasonings, sauces, meat broths, which contribute to increased appetite. Dietary dishes are prepared without adding salt, which is added in small quantities to already prepared food.

It is prohibited to consume alcohol and sweet drinks (including carbonated ones) during dietary treatment.

Diet for abdominal obesity

With abdominal obesity, fat accumulation is observed in the abdominal area, usually men are subject to such obesity and it poses a serious health risk. Women rarely suffer from this form of obesity, it mainly indicates various hormonal disorders, but for men, such obesity is typical. Abdominal obesity increases the risk of developing diabetes, atherosclerosis, hypertension, and problems with the cardiovascular system are also possible.

The diet for this type of obesity should not be too strict. During the diet, you need to give up sweet, baked goods, eat more fruits, vegetables, lean meat and fish, and fermented milk products.

In case of abdominal obesity, it is recommended to seek help from a specialist and be examined by an endocrinologist, since in some cases it may be necessary to take medications.

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Diet for obesity during pregnancy

During pregnancy, all conditions are created in the female body for the formation of subcutaneous fat deposits, which serve as a kind of protection for the developing child. Obesity during pregnancy is promoted by hormonal changes, or more precisely, increased production of hormones that support the normal course of pregnancy (progesterone, gonadotropin). Due to the action of these hormones, the formation of fatty tissue begins in the mammary gland, as well as on the buttocks, abdomen, etc.

Extra pounds during pregnancy increase the risk of various complications (diabetes, late toxicosis, high blood pressure, weak labor, etc.).

The diet for obesity in pregnant women should be low-calorie, meals should be divided into 6-8 times. Products that increase the feeling of hunger (broths, pickles, spices and sauces) should be excluded from the diet. Sweets should also be avoided. The diet of a pregnant woman should be rational and include both meat and vegetables. Also, cereals, dairy, and legumes should be included in the woman's diet.

In case of obesity, it is recommended to reduce the caloric content of the diet by no more than 10%, otherwise the child may not receive the necessary substances. It should also be noted that a pregnant woman should not experience a feeling of hunger, which causes ketone bodies to form in the blood, which adversely affect the child.

Pregnant women can have fasting days 1-2 times a week, during which the recommended amount of food is eaten in several meals, usually 5-6 times:

• Cottage cheese (400g of low-fat cottage cheese), you can also have 2-3 glasses of unsweetened tea (with lemon) or rosehip tea.
• Apple (1.5 kg of apples), apples can be baked or eaten raw, you can also drink unsweetened tea.
• Cucumber (1.5 kg cucumbers), unsweetened tea.
• Vegetable (1.5 kg of various vegetables – radishes, cabbage, carrots, cucumbers, etc.), you can prepare a salad with the addition of oil or sour cream.

Diet for obesity is primarily necessary for weight loss. Obesity is a rather dangerous disease that develops as a result of metabolic disorders. It is necessary to start treatment as early as possible and not allow the development of more severe forms of obesity, otherwise severe chronic diseases may develop, which will complicate treatment.

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