Diet Chart For Obesity

This diet chart for obesity includes fruits, vegetables, legumes, and whole grains. Obesity menu can include healthy fat in less quantity.

• Early morning drink @ 6:30 am: Watermelon Aloe vera juice
• Breakfast @ 9 am: Avocado kale omelet
• Mid-morning meal @ 11 am: Roasted red bell pepper and tomato soup
• Lunch @ 1 pm: Broken wheat Pulao and cucumber raita
• Evening snack @ 4 pm: Baked sweet potato wedges
• Dinner @ 7 pm: Carrot Mushroom Dumplings

Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.

• Consultation INR 750
• 1 Week personalized diet plan INR 2000
• 1 Month personalized diet plan INR 4000
• 3 Months personalized diet plan INR 9000

Obesity

• Excessive accumulation of fat in the body that may lead to the risk of health problems is called obesity.
• Obesity often results when the calorie intake is higher than the expended calories which results in the accumulation of fats in the body.
• Obesity can be inherited in some cases whereas, it may be due to some physiological and environmental problems in others.

Obesity menu plan guidance

• The diet chart for obesity includes a low-fat diet which constitutes 1/3 of the daily calorie intake.
• Fats should not be completely avoided as some healthy fats are needed for the proper functioning of the body.
• Increased consumption of saturated fats and trans fats leads to weight gain.
• Add whole grains, fruits, and vegetables rich in fiber to the diet.
• The energy is obtained from vegetables and proteins.
• Don’t skip meals, particularly breakfast in the motive to reduce weight, and do not snack in between meals.
• Choose foods that are minimally processed.
• Includes fresh vegetables and fruits, good protein, whole grains, and oils derived from plant sources in your diet chart for obesity.
• Eating a protein-rich diet makes you feel fuller with fewer calories.
• A protein-rich diet increases the metabolism and this may lead to increased energy expenditure each day.
• Replace refined and processed foods with nuts, beans, fish, and poultry to lower the risk of diabetes and heart diseases.
• Specific food choices may help in weight management.
• Avoid rapidly digested carbohydrates
  • Such as white rice, white bread, pasta, French fries, and processed breakfast cereals that have a high-glycemic index.
  • These foods increase blood sugar levels rapidly.
  • People who eliminated these foods from their diet do not experience unusual weight gain.

Indian diet chart for obesity

This Indian diet chart for obesity includes fruits, vegetables, whole grains, greens, legumes, and dairy products.

• Early morning drink @ 6:30 am: Indian gooseberry juice
• Breakfast @ 9 am: Veg semolina upma
• Mid-morning meal @ 11 am: Corn and carrot salad
• Lunch @ 1 pm: Brown rice with dal, banana flower sabzi, tomato rasam, and buttermilk
• Evening snack @ 4 pm: Mixed sprouts salad
• Dinner @ 7 pm: Millet idli with sambhar

Follow a balanced diet:

• Not only obese people, but everyone needs to follow a balanced diet to avail the nutritional benefits of various food items.
• A balanced diet includes various foods from a group of food sources to make sure all vitamins, minerals, and macro and micronutrients are available to the body.

Stay hydrated:

• Drink plenty of water to burn more calories and for weight loss.
• It not only keeps you hydrated but drinking water before a meal helps to reduce hunger and reduce the quantity of food that you consume.

Focus on herbal drinks:

• Herbal tea and green tea are helpful in weight loss, drink them when following the diet chart for obesity.
• Make it a habit to drink any herbal drinks like hibiscus tea, chamomile tea, and other detox drinks to prevent further weight gain.

Avoid refined sugars:

• Avoid foods that contain added sugars like sweetened fruit juices, sweets, bakery products, chocolates, candies, and confectionaries.
• These foods increase the chances of obesity and diabetes.

Avoid overeating:

• Do not overeat foods that are high in fats and carbohydrates particularly fried foods, fast foods, and sweets.
• Eat only when you feel hungry and stop eating once you feel satiated.

Plan for a physical workout:

• A Diet plan alone can’t do wonders without exercise. Plan for a regular exercise routine and yoga to boost overall health.
• Workouts help in burning extra calories and losing unwanted fat from the body.
• Incorporate these changes in your life and avoid stress.
• Follow a proper sleep routine for a peaceful mindset.

Diet menu for obesity patient

This diet chart for obesity includes whole grains, fruits, eggs, legumes, and vegetables.

• Early morning drink @ 6:30 am: Tender Coconut water
• Breakfast @ 9 am: Brown bread sandwich with banana and 1 boiled egg
• Mid-morning meal @ 11 am: Chickpea Avocado salad
• Lunch @ 1 pm: Millet rice with ridge guard curry and spinach sabzi
• Evening snack @ 4 pm: Baked falafel with hummus
• Dinner @ 7 pm: Multigrain roti with mixed vegetable curry

• Obesity may be influenced by age, gender, body size, and lack of physical activity.
• It is necessary to take simple steps to overcome obesity and lead a healthy lifestyle.
• Include a variety of vegetables (excluding potatoes), fruits, nuts, and seeds in the diet chart for obesity.
• Include proteins derived from animal sources such as fish and poultry.
• Include whole grains such as whole wheat, steel-cut oats, brown rice, and quinoa in your diet chart for obesity.
• Do not eat foods quickly, instead chew the food well for better absorption of nutrients. Choose smaller portions to avoid overeating.
• Avoid distractions while eating like watching television, mobile phones, or gadgets to be aware of the quantity of food that you eat.
• Prefer homemade food instead of restaurant foods as outside food is more saturated fats rather than healthy ones.
• Homemade foods are highly nutritious and are prepared in hygienic conditions.
• Practice mindful eating.
• Make healthy food choices.
• Don’t eat if you are not hungry, or just have a piece of fruit instead of a meal.
• Plan for a day to keep yourself active and reduce the lazy time spent on social media.
• It is necessary to indulge in physical workouts which may be brisk walking, jogging, swimming, and cycling for at least 4 -5 hours a week.
• Workouts may be in the form of muscle-strengthening or strength training.
• The health of a person also depends upon sleep quality.
  • It is good to have quality sleep for 7-8 hours at the night.
  • Deprivation of sleep may have negative effects on weight loss.
  • Sleep deprivation produces more Ghrelin, an appetite-stimulating hormone.
  • Sleep deprivation lowers the levels of Leptin, a satiety-inducing hormone.
  • As a result, there is an increase in appetite which leads to weight gain.

Diet chart for the obese pregnant lady

This diet chart for obesity in pregnancy includes dairy products, whole grains, vegetables, millet, legumes, fruits, and greens.

• Early morning drink @ 6:30 am: Green tea
• Breakfast @ 9 am: Paneer paratha with low-fat curd
• Mid-morning meal @ 11 am: Pumpkin soup
• Lunch @ 1 pm: Multigrain roti with kidney beans curry and any seasonal fruit
• Evening snack @ 4 pm: Roasted channa
• Dinner @ 7 pm: Whole wheat spinach roti with mushroom curry

• Obesity during pregnancy may increase the risk of various health problems for the baby.
• It is necessary to consider the weight before pregnancy and the weight at the end of pregnancy before childbirth.
• Being overweight and obese may be the root cause of gestational diabetes, gestational hypertension, and blood clotting problems.
• Obesity can cause difficulty in labor, uterine ruptures, maternal morbidity, and neonatal injury.
• A minor weight loss is possible during early pregnancy, due to morning sickness.
• Dieting and weight loss are not advisable during pregnancy as they may lead to the deprivation of nutrients the baby needed for growth and development.
• Pregnant women need to focus on a diet rich in whole grains, fruits, vegetables, low-fat dairy, and lean protein.
• Limit sugary foods, soft drinks, fried foods, and fatty meats. Include small amounts of meals if nausea/vomiting persists.
• Include fruits and vegetables rich in vitamin C for the better absorption of iron from plant foods.
• Eat fiber-rich foods such as green leafy vegetables and legumes which are also a good source of folate.
• Avoid foods made with hydrogenated and trans fats.
• 20 gm of oil (15 gm of oil from vegetable sources and 5 gm of butter/ghee) is the recommended amount for obese pregnant women.

Diet chart for an obese child

This diet chart for obesity in children includes spices, whole grains, dry fruits, vegetables, fruits, herbs, and lean protein.

• Early morning drink @ 6:30 am: Jeera water
• Breakfast @ 9 am: Oats and dates smoothie topped with strawberries
• Mid-morning meal @ 11 am: Pineapple salad
• Lunch @ 1 pm: Whole wheat pasta salad
• Evening snack @ 4 pm: Roasted makhana
• Dinner @ 7 pm: Chapati with cauliflower sabzi

• Consuming nutritious food and staying active is important for a child’s health.
• Various factors influence the obesity of the child.
• It may be due to genetic factors, nutritionally-deficient diet, lack of exercise, and environmental factors.
• Being overweight in childhood may lead to obesity in adulthood which may lead to serious health problems in the future.
• A child must be encouraged to follow a healthy diet that includes fruits, vegetables, and whole grains.
• Choose lean meats, seafood, poultry, eggs, and soy products instead of meats that are high in fat content.
• Opt for fat-free or low-fat milk and its products.
• Fat-free fruit and vegetable smoothies can be substituted for milkshakes and ice creams.
• Avoid energy drinks and sodas, instead, choose any fresh fruit juice.
• Consumption of cakes, chocolates, muffins, candies, and bakery products must be limited as they are loaded with excess sugars.
• Limit eating outside food.
• Reduce the child’s screen time and involve them more in physical activity.
• Recognize the child’s interest in any sports activity and encourage them to actively participate in their favorite sport.
• Reduce the children’s cravings for fried, processed, and junk foods by incorporating variations and colors in the menu.
• Limit the portion size to reduce obesity and let the child ask for more.
• Fill the pantry with healthy food choices so that they do not get tempted by unhealthy ones.

• Educate your child
  • To say No when the stomach is full.
  • Limit pizzas, burgers, and fried foods, and choose healthier options that contain fresh fruits and vegetables.
  • Avoid foods made from refined flour.
  • Make sure the child is drinking enough water. Water can reduce appetite and urge for fatty foods.
  • Choose a fruit or a cut vegetable instead of chips and biscuits.
  • Motivate the child to play outdoors which makes them physically active and burn more calories.

FAQs