Diet Schedule for execessive weight

OBESITY DIET

An increase in body weight is the result of reduction in the metabolic rate. In majority of the cases the condition may be due to long standing imbalance between energy intake and expenditure (Simple obesity),
Obesity rarely occurs in specific endocrine dysfunction, rarely in hereditary
In any kind of obesity the person should be careful of his/her diet. The main energy sources of food stuffs are carbohydrate, protein &fats.
o In this 1 gm carbohydrate gives 4 Kcal of energy,
o 1 gm of protein gives 4 kcal of energy
o Fat gives greatest amount i.e. 9 Kcal of energy.
So the person a avoid carbohydrate & fats in excess use should avoid

As the carbohydrate changes to fat, the excess amount of carbohydrate should be avoided like sweets, rice food stuffs should be consumed in reduced amount only.
By reducing excess carbohydrate &fat, excess calories will not be accumulated in the body.
The visceral organs may be congested due to obesity and the upper body weight is increased the organ like Lungs, joints like knee joint and the spinal cord will be affected due to the projection of the belly and the upper body weight,
The maintenance of diet is good for avoiding the problems further like hypertension, asthma, diabetes, arthritis etc

Include raw vegetable salads, fruit salads, vegetable soups, fruits &fruit juices, wheat food stuffs and oats in your diet .This will reduce your calorie intake, helps to burn the excess calories intake calories in your body and increase your vitality


 Merits
Raw vegetable salads should contain scrapped carrot, beet root ,a few pieces of onion & cucumber ,a hand full of sprouts, a few pieces of tomato and 2 bananas (small),this contains more fibers, Ca and other minerals & Vitamins and lesser carbohydrate and protein and no fat, This should be only up to a Quantity of 400 gm
o Fiber in this diet clears your toxins in the body and offer waste materials
o Ca increases yours bone strength and clotting of blood
o Other vitamins like Vit-A which is good for your eye
o Vit –B, D, E for your skin, Vit-K helps for clotting, Vit-C for immunity
o Other minerals like sodium, potassium, which is good for muscular function
o When we boil the vegetable all the Vit and minerals will be lost, so is better to eat by raw on half boiled, veg soups and fruit salads gives same effect
 Demerits
o If you are avoiding vegetables and fruits the cholesterol and other waste products get accumulated in the body, your circulatory function will be reduced and this affect your vitality of your body ,
o If you are having non-veg diet & oily diet the fats get accumulated in your body and create other problems hypertension, obesity, arthritis, asthma & Diabetes,
o The usage of fruits and vegetables improves your kidney function by producing more Urination, if it is avoided the kidney function will be reduced and waste product will be accumulated in your body

Chat

Early morning (brisk) walking by drinking 6-7 glass of water in empty stomach,
Perform surya namaskara .if you can, do dynamic.

7.00 am - Ash guard juice/ Hot water with honey
9.00 am - Idly/dosai/chapatti/puttu/appam- 4 in nos /200 gm (700 kcal)
With boiled Vegetable – 1 cup (100 kcal)
11.00 am - Lemon juice with honey / butter milk -1 glass/200 ml (50 kcal)
01.00 pm - 2 cups of rice (200 gm) with boiled on half boiled vegetable
(800 Kcal)
04-00 pm - Wheat grass juice / Amla juice (diluted)-200 ml (50 kcal)
08.00 pm - Chappatti-4 nos+ half boiled veg-1 cup (800 kcal)

Try to Avoid
o Immediate sleep after dinner
o Sleep in day time
o Sweets, bakery items, fried item & pickle
o Fatty foods –cheese, ghee, curd etc
o Rice foods, synthesized foods