Generalized accumulation of fat in the body leading to more than 10 % of the desirable body weight for a given height and age is turned " OVER WEIGHT ". More than 20 % is turned " OBESITY ".
Waist / hip Ratio of 0.7 - 1 is normal , more than 1 is OBESE.
Weight (kgs) - height2 (meters) = 18 ( Underweight )
18 - 25 ( Normal )
25 - 30 ( Over weight )
To lose weight : - follow an 800 - 1200 calorie diet to achieve a negative energy balance.
Diet accompanied by moderate exercise ( eg. walking 4 km / hr. ) burns about 160 - 180 kcal / per hr.
Principles to be followed in Diet Management
1. Slow and steady reduction in weight.
2. Eating small meals at regualr intervals.
3. Use low fat dairy products ( eg. low fat milk & low fat yoghurt ).
4. Cut down on sugar , fatty foods and alcohol.
5. Avoid eating between meals.
6. Avoid Feasting & Fasting.
- Remember to STOP eating when your stomach is 80 % full.
- Adopt a healthy active living style & make your life worth living.
7. Vitamins & Mineral Supplements are advised in a diet management programme.
8. Fluids can be taken liberally. A glass of water half an hour before a meal cuts down food intake. Drink upto 8 glasses of water per day.
9. Proteins : 0.8 - 1 gr. per kg of ideal body weight is advised.
Fats : should be restricted. Vegetable oil upto 10 ml or 2 Tsp.s
Carbohydrates : provide essential nutrients to the body along with Dietary fibre for regular bowel movements. Eat plenty of fruits , vegetables & Millets like Jowar and Ragi. Restrict potato , rice and other roots.
Energy : about 20 kcal / kg ideal weight. ( sedentary people )
25 kcal / kg ideal weight. ( moderately active people )
A HEALTHY DIET has SENSIBLE CALORIES & NUTRIENTS.
RESET the taste buds on your tongue & programme yourself to enjoy healthy food.
Age defying foods
- Omega 3 fatty acids ( have calming effect on your body ).
- Iron & a few minerals such as Zinc , Magnesium , Calcium , Selenium etc.
- Goat milk ( high in Calcium ) great for the heart.
- Flavinoids in chocolates.
- 15 minutes Sun ( enough for production of vitamin D in the body ).
- Eat broccoli & yoghurt ( rich in Mg. & Ca. ).
- Eat less meat and more nuts.
- Eat at least 3 course of vegetables in your daily diet.
- Eat lentils , beans ( Broad , Kidney , Black etc. ) , bran.
- Tofu , fish ( 4 times / week ) , eggs , walnuts & fruits.
- Wait 20 - 30 min.s before eating dessert.
- 25 gr of fibre per day 7 - 9 helpings of fruits & vegetables. Beans and brans are the best.
- Calcium 1200 mg figs , prunes , dairy products & green leafy vegetables.
- Magnesium ( 600 mg ) to avoid the constipation of taking only Calcium.
- Eating 4 Tbsp. tomato paste decreases sunburn effects and wrinkles , tomato ( has licopien , keratinoids and antioxidants ) for bouncy skin.