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DIET IN OBESITY

26 Aug 2016
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1. RED MEAT & PROCESSED MEATS:

Did you know?  Five slices of red meat make up 252 calories, 22 grams of fat, & almost 1,000mg of sodium.  High sodium consumption can raise blood pressure, & thus, eating red meat regularly has been linked to high cholesterol, obesity, & high blood  pressure which may lead to heart disease & stroke.

Besides, cooking meat involves adding plenty of  oil/fat further increasing  calories & fats.

2. INSTANT/ READY TO EAT FOODS:

With a lack of time on hand, the current generation relies a lot on ready-to-eat foods. But these cheap meal fixes are nothing but sodium bombs with added harmful substances like artificial food colors, flavoring agents, Ajinomoto, etc. They undergo ultra-processing, resulting in a lack of fiber & overall nutrient value. Even  packaged foods  with the word  “natural” or “wholesome” are nothing but a marketing gimmick, with absolutely nothing natural inside. So, next time you visit the supermarket,  put such packaged foods back on the shelf & walk away.


3. CARBONATED & SWEETENED BEVERAGES:

Soda & other sweetened drinks contain sugars (such as high-fructose corn syrup) & coloring agents. The major problem with sweetened beverages is that the body doesn't register satiety even after drinking hundreds of calories. This is because of the lack of fiber in such foods.  People who consume sugary drinks regularly—1 to 2 cans a day or more—have a much greater risk of developing type 2  diabetes & obesity.  

4. BAKERY ITEMS (CAKES, COOKIES, CROISSANTS, KHAARI, BISCUITS):

Bakery foods are high in calories & sugar, they have neither any fiber nor nutritional value. On top of this, bakery items are addictive, & they are not even filling, so you want to keep eating more & more.  This is simply a shortcut to obesity. So, eat bakery items occasionally. Do not make  bakery products a regular part of your lifestyle.

5. DEEP FRIED FOODS (FRENCH FRIES, SAMOSAS, WADAS, CHIPS):

Deep-fried foods are delicious, no doubt but they are loaded with saturated fats which are directly linked to obesity & other lifestyle illnesses like diabetes, hypertension, & heart disease. For instance, did you know? 100g of french fries gives 312 calories, 2.3g saturated fat, & 210 mg sodium. So, the next time you hit the mall to socialize with your loved ones, keep your hands off those fries. 

6. ALCOHOL:

Alcohol is high in calories, obviously addictive, & it can make you overeat. Alcohol also  makes your liver & other organs sluggish, which is what makes it one of the foods that cause obesity.

7. JUNK FOODS (PIZZAS, BURGERS):

It is rightly said that what is pleasing to the tongue is not pleasing to the body. Junk foods are calorie-dense but nutrient-poor. Processing that removes vitamins, minerals, & fiber makes  junk foods a source  of empty calories. They are high in sodium, carbs, fats, &  preservatives too. Thus, an unhealthy weight gain is guaranteed with regular consumption of  such foods. 

8. ARTIFICIAL SWEETENERS:

One major concern with artificial sweeteners is that people tend to become complacent when using them. They are likely to consume more of it considering it to be less harmful & low in calories as compared to sugar. This may replace the  lost calories, possibly offsetting weight loss. People who routinely use artificial sweeteners may undergo an alteration in their taste threshold for sweetness. This means they would start to find less sweet foods & fruits less appealing. 

In other words, these can make you shun healthy, filling, & highly nutritious foods & pull you towards more artificially flavored foods with less nutritional value.

9. INDIAN SWEETS & DESSERTS:

These are an ocean of sugars & saturated fats, both of which trigger weight gain & in turn, lifestyle diseases like type 2 diabetes & heart disease. Did you know? Half a cup of ice cream has 282 calories & 69 mg of sodium, but in this small portion is 18 grams of fat, of which  11.7 grams is  saturated fat.

10. CANNED FOODS:

Canned foods like  canned fruits & vegetables are not advisable as they cannot match the nutrient value of fresh foods. The plastic coating in the canned goods is the most harmful. They are used to supposedly keep food, vegetables, & fruits fresh. Unripe foods are picked which are low in nutrients & these  are processed & canned with plenty of preservatives. Also, canned fish may contain  carcinogenic toxins which can be harmful for consumption in the long run.

 

10 BEST FOODS FOR COMBATING OBESITY:



NUTRACEUTICALS

1. APPLE CIDER VINEGAR:

It is called the “superfluid” as it exhibits plenty of benefits, the most important ones being  preventing fat accumulation in the body, controlling blood sugar levels, & promoting a healthy heart.

2. GREEN TEA:

It is loaded with antioxidants & nutrients that have powerful effects on the body. It helps to burn  fat & boost metabolism, thus aiding in weight loss. Other health benefits  include lowering total cholesterol, as an anti-allergen, & anti-bacterial, & also helping in  strengthening bones.

3. GARLIC:

Garlic is a miracle food. It contains a compound allicin which helps to reduce  unhealthy fats & cholesterol in the body. Besides, it also aids digestion & helps to boost immunity. Thus, you can flavor your dishes liberally with garlic.

4. FLAXSEEDS:

Flaxseed is full of healthy fats & fiber & helps with satiety for a longer period of time  which means you are likely to  eat fewer calories. This may help to achieve weight loss. It has several other health benefits, some  important ones being protecting the lining of the digestive tract & maintaining gut health, controlling blood pressure, & lowering triglyceride levels in the blood.

COMMON FOODS

1. OATS:

Oats are loaded with dietary fiber which keeps your stomach full for longer & also helps control blood sugar levels. It contains a special type of fiber called beta-glucan which helps lower LDL or “bad” cholesterol levels. Oats combined with milk, fruits, & nuts make up a quick & wholesome breakfast.

2. BROCCOLI:
This  low-calorie cruciferous vegetable is packed with fiber  along with essential vitamins & minerals. Thus apart from helping maintain body weight, it has a range of other benefits like its ability to naturally detoxify the body, fight aging, & prevent chronic diseases like cancer,  heart disease, & hypertension.

3. WHOLE GRAIN CEREALS:
Whole grain cereals are rich in fiber & therefore, digest slowly & keep you satiated for longer.  The high fiber content in whole grains also helps to control body weight, blood sugar, & lower LDL cholesterol. For example, 1/2 cup of  uncooked brown rice gives 5.5 grams of dietary fiber compared with 2 grams of uncooked white rice. Thus, you can select whole grains like wheat, broken wheat,  brown rice, red rice, & millet over refined cereals like white rice, white bread, & refined wheat  flour  to attain holistic health.

4. EGG WHITES:
This first-class quality protein provides as little as 15 calories, 3.3 grams  of protein, and  negligible carbs (per egg white). It is also rich in many essential vitamins & minerals. Egg whites combined with whole cereal (for example, whole wheat bread) make for a great on-the-go breakfast,  especially when aiming for  weight loss.

5. FRUITS:
High-fiber fruits like apples, pear, guava, pomegranate, & papaya are really low in calories & high in water content. A fruit  can be the most handy & healthy option for in-between meals. They satisfy your sweet craving & can serve as a healthy dessert without  putting you on a guilt trip when trying to lose weight.


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