Do you know that obesity is a silent killer? Are you aware that besides fatal heart diseases, type 2 diabetes, cancer, arthritis, and other health issues obesity can bring premature death? Well, obesity is a serious health hazard that cannot be fixed in just one day. If you are worried and thinking about what you could do, then you are not a single person on the planet to struggle with it. Obesity affects nearly one in three people in most industrialized countries. To fight it, you will need to work on it and begin with proper nutrition and eating habits. Here is a healthy diet plan to combat obesity.
Prepare food at home
Avoid eating at restaurants if you are obese. Instead of that make meals at home. Home-made food is the best choice. Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. You can make a customized version of your favourite recipes by using only the best ingredients cooked in lesser oil or consider boiling veggies instead of frying which will sustain its nutritional value and also aid in weight-loss.
Include fibre-rich foods in your diet
It comprises bananas, oranges, apples, mangoes, strawberries, raspberries, melons, pears, berries, broccoli, carrots, sweetcorn, beans & legumes, etc. They promote weight loss by suppressing your appetite and making you feel satisfied after a meal while not boosting your blood sugar or adding calories.
Don’t omit your breakfast
Many people in the effort to lose weight, starve themselves and skip their breakfast. In this process, they end up eating unhealthy foods. Switching to a healthy and protein-rich breakfast is one of the most important meals of the day and can do wonders for weight loss. Breakfast should be consumed inside an hour of waking up from sleep and should contain an equal proportion of all valuable nutrients required by the body.
Eggs, Wheat Germ, Bananas, Yogurt, Green Tea, Smoothies, Berries, Grapefruits, Coffee are powerhouses of nutrients containing high doses of proteins that curb your hunger and habit of eating frequently. They will make you feel full and satiated after eating them and thus aiding in the weight-loss process.
Abstain from sugary beverages and fizzy drinks
If you are obese and struggling with it for many years, then it is mandatory to stay away from sugary beverages and fizzy drinks because they are high in calories and contribute to belly fat. Green teas and fruit juices with no sugar are healthy alternatives for you to consider.
Consume food in smaller-sized plates
It might sound bizarre, but it is true. Studies have demonstrated that decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy ploy is to eat in less amount and encourage the melting of fat.
Indulge in probiotics
Consume Greek yoghurt in order to meet those cravings for sugar and that too without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.
Pick your lunch carefully
Opt for low-calorie lunch every day to fight obesity successfully. A big bowl of soup brimming with hearty, healthy ingredients like vegetables, beans, and potatoes with Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil is great for weight loss. You can also consider other recipes like baked haddock fillet with a mixed green salad, with ½ tbsp olive oil or 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil. Another innovative yet nutritious recipe that will help you to get rid of boredom and enjoy good food at home is 150g turkey with a green salad, steamed broccoli, and ½ tbsp olive oil.
Be smart with your dinner recipes
A healthy dinner is mandatory to end your day in high spirits. Grilled, skinless duck breast with steamed oriental greens or broccoli is a tasty and healthy option. 100g chicken breast with steamed broccoli or one grilled lamb steak (or two cutlets); steamed broccoli and spinach are great options if you love meat and still want to achieve your fitness goals.
No restricted diets, no fasting, just follow the nutritional plan mentioned-above to trigger weight-loss quickly at home. Get back into shape and size by integrating the plan in your lifestyle.