loose 5kg weight in 1 week. Cut 500 calorie from your daily diet.

 

                                                                          

 Obesity is a state in which there is a generalized accumulation of excess fat in adipose tissue in the body leading to more than 20% of the desirable weight, resulting from positive energy balance.

The fat deposition takes place usually because people consume diets which provide much more energy than they are able to expand for their metabolism, physical activity and growth. It is considered as “Disease of Affluence” and so are believed to be common in the developed countries. But now it is seen that obesity is a pandemic spread throughout the world.

Assessment: Obesity can be assessed by following indices:

Body Mass Index: This is the most common tool for the measurement of obesity.  It can be defined as the ratio of weight in Kilogram (Kg) to the height in meter square (m²).

The new BMI classification according to WHO :-

Normal Range –  18.50 – 24.99

Overweight – ≥25.00

Preobese – 25.00 – 29.99

Obese – ≥30.00

Waist To Hip Ratio: The normal weight to hip ratio is 0.7. But with upper body obesity, the ratio is 0.85 in women and greater than 1.0 in males.

Waist circumference: This helps to evaluate a person’s abdominal fat. High risk waist circumference are –

Men – > 40 inches (>102 cms)

Women – > 35 inches (>88cms)

Ponderal Index: It is the ratio of the height to the cube root of weight.

Brokas Index: This the simplest method of calculation of body weight.

For men: Height in cm-100 = Ideal Body Weight in Kg

For women: Height in cm-103 = Ideal Body Weight in Kg

Causes of obesity: Obesity occurs as a result of several interacting factors:

Genetic factors: Several genes like ob – genes are found to be responsible for the occurrence of obesity. Obesity can be inherited from the previous generation.

Dietary habits: Some eating habits can affect the body weight like – Nibbling between meals. Excess food intake resulting in more calorie consumption from carbohydrate and fat which results in obesity.

Physiological factors: Eating is significantly related with physiological factors. On one side food is associated with happiness, joy, social events and on the other hand it is also related to loneliness, boredom, etc.

Hormonal Factors: Fast food and junk food consumptions, alcoholism, irregular meal times etc. can also be lead to obesity. Leptin hormone is associated with fat metabolism and obesity.

Consequences of Obesity:

·       General mortality and morbidity

·       Cardiovascular diseases like hypertension, arthero-sclerosis, myocardial infraction, etc.

·       Diabetes, gallbladder disease, sleeping disorder, infertility.

Diet therapy in obesity: The dietary obesity serve as a guide for the obese to make healthy food choices.

Energy: Energy or calorie is the key factor which will determine the outcome of dietary management for overweight/obese individuals. The energy requirements can be determined on the basis of ideal body weight.

ENERGY REQUIRMENT FOR –

SEDENTY – 20-25 Kcal/Kg 1 BW/day

MODERATE – 30 Kcal/Kg

HEAVY – 35Kcal/Kg

PROTEIN: About 0.8 – 1 gm protein/ Kg body weight is prescribed for tissue repair and specific dynamic action (SDA). Protein rich foods plant origin should be referred as compared to those of animal origin.

Fat: Fats, in the form of vegetable oils ( rich in MUFAs and PUFAs) so that sufficient essential fatty acids are supplied in the diet. Not more than 20% of the total energy should come from fats.

Carbohydrate: 50 – 55% of total calories may be from complex carbohydrates and 10% from simple carbohydrates. Low G.I foods are preferred.

Vitamins: If fat is restricted in the diet for a prolonged period of time, the diet may be deficient in fat – soluble Vitamins – A and D.

Minerals: A diet height in sodium may promote retention of fluid in the body.

Fluids: Liberal amounts of water and low calorie fluids may be included in the diet.

Fiber: High fiber low calorie foods like green leafy vegetables, fruits, salads, whole grain cereals and pulses may be included in the diet. It has many advantages:-

          I.            Low in calorie density

       II.            Provide vitamins and minerals

     III.            Give satiety

    IV.            Regulate bowel movement

      V.            Reduce blood cholesterol

    VI.            Promote and decreases rate of intake of food.

Calorie restriction for weight reduction is the safest, most effective method. One pound body fat is = 3500 Kcal. Therefore in take must be reduced by 500 Kcal daily produce a loss of one pound of fat weekly   [500 Kcal 7 days = 3500 Kcal]

DIET CHART:-

Early Morning: Tea without sugar, cream cracker.

Breakfast: Egg, sandwich without egg yolk, Chana.

Midmorning: Whole fruit – papaya, guava, pear

Lunch: Boiled rice, veg – A, boiled mixed vegetable, salad, fried leaf, fish curry. Milk – skimmed.

Evening Snacks: Oats/Dalia, with vegetables.                                           

Dinner: Roti (Atta)/Methi paratha, Rajma / soybean, curd out of 100g milk.

Total Calorie: - 1500 Kcal

Total carbohydrate = 63% of total calorie = 236 gm.

Total Fat = 22% of total calorie = 56 gm.

Total Protein = 15% of total calorie = 37 gm.

After weight reducing diet, the obese individual should be put on a weight maintains programme consists of diet therapy, physical activity and behavior therapy.

I hope this information may help you. If you have any doubt do let me know in the comment section below.