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Original Content

Obesity and its Diet Plan

Obesity is a problem that nearly every nation in the world is facing, but there is much that we can do to fix it.

Obesity and its Diet Plan

Definition

When a person carries excess weight or body fat that might affect their health, he/she suffers from obesity. Obesity is characterized by a high body mass index.

Classes

Obesity is classified according to BMI (body mass index) and is calculated as:

BMI= weight in kg / height in m.sq.

Body mass index:

Overweight (Not obese):  25 to 29.9

Class 1: 30 to 34.9

Class 2: 35 to 39.9

Class 3: greater than 40 

Types of obesity

Apple-shaped body

People who have metabolic syndrome have apple-shaped body means so much weight is accumulated around their abdomens.

Pear-shaped body

In this type of diabetes more weight is accumulated around the lower body. It has a lower risk of developing diabetes.

Symptoms

  1. Breathlessness
  2. Increased sweating
  3. Snoring
  4. Back and joint pains
  5. Inability to do a sudden activity
  6. Feeling tired every day 

Causes

  1. Genetics
  2. Overeating
  3. Frequent eating
  4. Physical inactivity
  5. Diseases such as hypothyroidism, Cushing's syndrome, insulin resistance

MNT (Medical Nutrition Therapy)

What to eat?
  1. Green tea
  2. Whey proteins
  3. Berries
  4. Nuts
  5. Curd or yoghurt
  6. Pulses
  7. Oats
  8. Eggs
  9. Water 

What to avoid?

  1. Sugary foods
  2. Trans fats and processed foods
  3. Refined grains
  4. Processed meat
  5. Sugary beverages 

Diet Plan

Pre-breakfast
  1. the cup of milk (1)
Breakfast

  1. Boiled egg (1)
  2. cup Porridge (1)

Mid-morning

  1. Sliced mango

Lunch

  1. Mix vegetable curry
  2. Whole grain chapatti
  3. Cucumber salad

Tea Time

  1. Apple (1)
  2. Banana (1)

Dinner

  1. Baked chicken (1 piece)
  2. The bowl of brown rice (1)
  3. Green tea 

Image source: goodnavigator-asia.com

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