We see a lot of food lovers all around. They make a habit of eating the tastiest and high-calorie food regularly. Looking for taste, people forget about their health. This most delicious fatty junk and refined food lead to many health issues. One among the diseases that occur due to improper food habits is Obesity. People with obesity worry that they cannot enjoy the food they like. But reading this article will make you feel happy. You will get the diet plan for obesity with the tasty and nutritious foods you like. Have a look at them.

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Nutritious and Tasty Diet Plan for Obesity

Obese people always try to lose weight fast. They try all kinds of medicines, exercises, and crash diet. But they do not realize that they can reduce weight with the proper food intake. In this article, we provide the healthy food list for weight loss. Before going to know the diet plan for obesity, first, we will know what is obesity and how does it occur?

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What is obesity & How to determine obesity?

What is obesity?

Obesity is the excess fat accumulation in the body. Now, you may have a question of how can I know if I am obese? You can test whether you are obese or not with the calculation of the BMI (Body Mass Index) factor. The division of your body weight and square of your height in meters gives the Body Mass Index.

The standard range of BMI factor is 25 to 30 kg/m2. Depending on the range of your BMI, you can determine the type of obesity you have.

If BMI is above the value of 30 kg/m2, you need to take measures to reduce obesity. Below is the list of the types of obesity and their BMI ranges.

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Types of Obesity

  • A person with BMI upto 18.5 is underweight.
  • 18.5 to 25.0 – normal weight.
  • 25.0 to 30 – overweight.
  • 30 to 35 – class 1 obesity.
  • 35 to 40 – class 2 obesity.
  • above 40 – class 3 obesity.

How does obesity occur?

The primary cause of obesity is the combination of excessive food intake, genetic susceptibility, lack of physical activity. Some other reasons for obesity include endocrine disorders, medications, or medical illness, psychological factors. The people with obesity spend greater energy than the thin people. The reason for increased energy expenditure is, a hefty body mass requires more energy for its maintenance.

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Follow the 6 Food Rules to Reduce Obesity

Rules for Obesity Control
Rules for Obesity Control

Certain rules in taking food can help you avoid the fat accumulation in the body. If you make a promise to follow these standards regularly for yourself, you will get the best results. Scroll down to know the rules of food intake.

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Do not overtake the stimulants

Avoid frequent drinking of tea and coffee in a day. Also stop the consumption of bed tea or bed coffee. Because the use of caffeine is harmful when you take it on an empty stomach. It raises the stress level which is a reason for the increase of hunger. So, you can understand that caffeine is a reason for obesity indirectly.

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Drink Plenty of water

Water is a zero calorie drink with low sodium. It helps flush out the toxic substances build-up inside the body. Frequent water consumption increases the rate of metabolism.

You can drink the solution of lemon, honey, and water in the early morning. Or you can have the coconut water alone. This helps to keep your body hydrated and maintain the electrolyte balance in the body.

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Do not skip breakfast

Rules for Obesity
Rules for Obesity

Breakfast is the most important meal of the day. If you skip breakfast, you will be less active for the whole day. The people who skip breakfast are more forgetful than the people who eat breakfast. Skipping breakfast is a 21% reason for type II diabetes. So, you should eat something like a cup of yogurt or a cup of porridge. Also, you can eat cucumber slices or drink carrot juice on an empty stomach.

Do not keep your stomach hungry

People try to avoid eating with a thought of fasting helps to reduce the weight. But, keeping your stomach hungry leads to some side effects. They are headaches, dizziness, lightheadedness, fatigue, low blood pressure and abnormal heart rhythms. So, eat well to fulfill your nutritional needs and avoid the side effects.

Have an early last meal

Eating in the initial hours of the night is one of the excellent weight loss treatments. You will have some health benefits of early dinners. They are weight control, peaceful sleep, healthier heart, more time for digestion, etc.

You can also prevent the burning sensation that occurs when you eat heavily in the nights. And also you will start the day with more energy. So, make a habit of dinners 3 hours before the sleep.

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Control the calorie intake

Reduce Calorie Intake
Reduce Calorie Intake

To have a fit and healthy body, you should keep an eye on the calorie food intake. High calories in your food lead to many health issues. They are diabetes, heart attack, cognitive impairment, osteoarthritis, etc. So try to avoid the high calorie food if you want to lose weight fast.

These are the rules you should follow to control obesity. Without following the above list of rules, one cannot get the best results with the obesity diet chart.

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Below is the list of diet plan for obesity that you can follow to control your body weight.

What is the Best Diet plan for obesity?

Diet plan for Obesity
Obesity diet chart

Your determination in reducing the weight gets a strong start from your kitchen. The reason is, many people have a habit of eating something in the kitchen whenever they feel bored. So, if you replace the junk food with the healthy food, your habit of eating the fats reduces. So, before going to the diet plans, first know the list of the foods you need to add to your kitchen.

The healthy complex carbs:

  1. Whole wheat bread.
  2. Oatmeal.
  3. Brown rice.
  4. Potatoes.
  5. Whole wheat pasta.

The protein foods:

  1. Eggs.
  2. Fish, chicken.
  3. Fat-free yogurt, cottage cheese, peanut butter.
  4.  Protein powder.
  5. Skim milk.
  6. Turkey.

After including the list of foods in your kitchen, start planning the diet for quick weight loss.

Based on the rules in the above section, there are different types of diet plans that an obese person can follow. All the diet plans are with a large pack of nutrition food for weight loss. So, choose the diet plan depending on your body type and the doctor’s advice. Look at the types of diet foods for weight loss.

[Get the zero size diet plan here]

Type 1 Diet plan for obesity

The type 1 program is a simple daily diet to reduce weight. The plan is with the regular food items that you daily eat. Here is the plan.

Diet plan for obesity
Diet plan for obesity
  • Early in the morning, take a cup of the solution of warm water, lemon, and honey.
  • Plan for an hour or half an hour of brisk walking or exercise.
  • Eat a plate of 2-3 idlis and sambar for breakfast.
  • In the mid-morning, eat a cup of yogurt, half an apple, a handful of nuts as a morning snack.
  • Take a cup of cooked brown rice with a good vegetable curry for lunch. Remember to eat curry much than rice.
  • Choose any fruit like apple, melon fruit, etc. as the afternoon snack. You can also add cucumber or carrot slices.
  • In the evening instead of coffee or tea make a habit of drinking green tea. And have a cup of milk and any fruit like watermelon for evening snack
  • In the dinner, eat one roti without oil, half a cup of vegetable curry. Also, include a bowl of fruit or vegetable salad.

Type 2 obesity diet plan

  • Early in the morning, take a cup of the solution of warm water, lemon, and honey.
  • Make an omelet with two eggs, multigrain toast with low-fat cheese and black coffee for breakfast.

    Diet Plan for Obesity
    Multigrain toast
  • In the mid-morning, eat a cup of yogurt, half an apple, a handful of nuts as a morning snack.
  • Prepare two roti, one plate of brown rice, 1 cup dal, ½ cup vegetable or chicken curry and a bowl of salad for lunch.
  • For the afternoon snack take a cup of sprouts, 15 peanuts with salt pepper and lemon to taste.
  • Drink a cup of milk or lemon juice as an evening snack.
  • During the dinner time, have a cup of rice, one cup of dal and one bowl of salad.

Type 3 obesity diet menu

  • Drink a cup of warm water with a fresh juice of a lemon on an empty stomach in the morning.
  • Take a cup of wheat or chickpea sprouts, with a cup of skim milk for breakfast.
  • One glass of fresh carrot or orange juice without sugar makes the morning snack.
  • For lunch eat the garden salad or a mixture of steamed veggies, like cucumber, carrots, cauliflower, beetroot, onions, and tomatoes.
  • The afternoon snack includes vegetable soup or coconut water.
Steamed salmon with orange
Steamed salmon with orange
  • Prepare the steamed salmon, with half a cup of brown rice and half an orange for dinner.

These diet plans for obesity are the simple programs that help you lose weight. The methods work only with a strong long term commitment. You should choose the diet chart according to your regular eating habits and doctor’s advice. You need not work too much or invest more money to find the food products in your area. Select the foods which are available nearby your living.

Risks with Obesity Diet

In the urge of losing weight, do not work out too much or do not diet too much. Because this may create adverse effects on the health. You may also gain weight instead of weight losing. So, before starting the diet plan for obesity, consult your doctor. Know your body conditions, your capabilities of dieting and get approval from the physician. Start a perfect diet plan and get a fit and healthy body.


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