Healthy Food for Obesity
Healthy food for obesity is a major healing factor effect on the disturbed metabolism.
For patients with severe obesity showed a systematic restriction of daily energy intake to an extent roughly equal to the percentage increase in their weight, but not more than 50% the norms.
Principles of healthy nutrition for obesity are:
- Limited introduction of carbohydrates, particularly easily digestible (sugars), which are the main supplier of energy and easily passing into the body fat.
- Purpose with a low energy value of the reduced diet.
- Creating a sense of satiety by assigning low-calorie, but a large volume of food (raw vegetables, fruits, etc.).
- Restriction of animal fats due to the increased introduction of vegetable fats (50% of total fat).
- Meals up to 6 times a day that eliminates hunger, and exclusion of products that excite the appetite (savory snacks, spices, etc.).
- For the normalization of water-salt metabolism to limit salt (5 g) in food and fluid restriction (up to 1 to 1.5 liters).
A list of recommended foods and dishes.
Dishes from fish: Lean fish (perch, cod, pike, saffron cod, carp, etc.) mainly in boiled, sometimes fried.
The average daily ration should be at least 400-500 grams of protein (meat, fish, cheese).
Milk and dairy products and dishes from them: Milk, yogurt, sour cream (1-2 tablespoons per meal), cottage cheese (preferably low fat), 100-200 g per day in natural form or in the form of curd, cheesecakes, puddings, spicy cheeses.
Fruits and berries: (apples, lemons, oranges, red currants, gooseberries, cranberries, etc.) to 200 g per day of raw form.
Dishes from meat and poultry products: Lean beef, 1-2 times in 10 days, lean lamb, lean pork, mainly in the boiled form up to 150 grams per day, lean poultry, and rabbit.
Egg dishes: One egg per day.
Bread and bakery products: Black bread, wheat-protein, protein-bran – 150 grams per day. Amount of bread needs to be decreased if weight is not reduced.
Fats: Butter and vegetable oil (40g a day for cooking).
Dishes and side dishes of vegetables and leafy greenery: Cabbage, cauliflower, lettuce, radishes, cucumbers, zucchini, and tomatoes raw, cooked and baked dishes made from potatoes, beets, carrots (no more 200 grams per day).
Soups: Mainly in vegetable broth, 2-3 times a week on a weak meat or fish or mushroom broth (no more than half a plate).
Beverages: Tea, milk tea, coffee, tomato juice, fruit and berry juices from sour varieties of fruits and berries, mineral water. The total amount of liquid is to 5 cups a day.