According to the WHO, the worldwide prevalence of obesity has nearly doubled between 1980 and 2008, and now half a billion adults worldwide are considered to be obese. Almost every obese person is trying or has tried to lose weight at some point in their life, and most are familiar with how hard it is to lose weight when obese. As a general rule of thumb, in order to lose weight, you need to eat best diet plan for obesity fewer calories than you spend.
This can be a bit tricky for the obese person whose metabolism has undergone significant changes that impair weight loss. Nevertheless, dietary strategies for the obese person were developed and these are considered effective in inducing weight loss when paired with moderate to intense exercising. In case you were wondering what diet plans are recommended to obese persons to stay fit and healthy, keep reading.
Best Diet Plan For obesity: Obese People to be Fit and Healthy (diet food for weight loss)
Low-calorie diet plan for obesity
The average person with a healthy weight is said to require somewhere between 1600 and 2500 calories daily to maintain their weight. However, the daily caloric needs of an adult vary according to their size, activity levels, and gender. Calculating your caloric requirements is a bit tricky, but researchers generally agree that a low-calorie diet is 800-1500 calories a day and a very low-calorie diet is eating less than 800 calories daily.
Eating such a small number of calories daily is bound to induce weight loss even in very inactive individuals. These calorie deficit diets were even used in professional settings to help morbidly obese people lose a significant amount of weight. One study examined the efficiency of such diets in aiding in weight loss and concluded that it was an effective method to help obese persons achieve weight loss. Unfortunately, the diet does pose some health risks such as osteoporosis, gallstones, and gout. To minimize the side-effects of low-calorie diets, it is important to consult a dietician and nutritionist to help you design the best diet plan for healthy weight loss.
High-protein diet plan for obesity
While low-calorie diet plan for obesity induce weight loss by simply reducing the amount of energy the person takes in through food, the high-protein diet boosts weight loss through other mechanisms. A study published in the American Journal of Clinical Nutrition explains how a diet high in protein, moderate in fat, and low in carbohydrates can help with weight loss. Protein, as an important macronutrient, is known to increase feelings of satiety.
Since appetite control is an important component of weight-loss programs, then protein may be the best nutrient to achieve this. Furthermore, protein also increases thermogenesis which is essentially the body’s energy spending through heat. Protein is also known to boost muscle anabolism and since muscle requires more energy to maintain, this means, you have more fat-burning tissue (muscle) in your body thanks to a higher intake of protein. It is important to mention that high protein diets are often combined with moderate fat intake to give the body enough energy for fat burning and to again boost satiety as fat is highly satiating.
Low-carb diet plan for obesity
While the above-mentioned diet is essentially also a low-carb diet, there is another similar diet that was found to be particularly effective in helping obese people lose weight. This type of restrictive diet, called the ketogenic diet, involves taking in extremely low amounts of carbohydrates and high amounts of foods such as avocados, almonds, berries, and olive oil which also happen to be the best brain foods. The diet was originally developed as a treatment for epilepsy, but researchers have recognized its efficiency in boosting fast weight loss.
A study published in the International Journal of Environmental Research and Public Health concluded that the ketogenic diet was a viable short-term option for obese people. The diet works through a process called ketosis. When your body does not get enough glucose from carbohydrates, it starts turning body fat into molecules called ketones which serve as an alternative fuel source. The diet needs to be individually tailored and carefully monitored by a physician to avoid adverse health outcomes.
While most people struggling with obesity have tried dieting and even weight loss supplements like Lipo XS with the hopes of losing weights, truth is that weight loss needs to be carefully planned. The diets listed here were scientifically-proven to help obese people specifically lose weight. These diets were also approved by medical experts in treating obese subjects.
However, obese individuals may need to be cautious when trying to lose weight as significant weight loss through extreme dieting does pose certain health risks to this population group. This is why it is wise to consult a physician about your plans to start dieting. Nevertheless, losing weight is important when trying to live a fit and healthy lifestyle. Make sure to consider these diets when planning your weight-loss program.
Meighan Sembrano is an enthusiast and passionate writer. She is a contributor to Consumer Health Digest. She is expertise in Beauty and skin care articles. Also, have contributed in the health and fitness field. Her work gives an enthusiast twist to the readers. She resonates the readers with her sincere and thoughtful words. You can follow Meighan on Twitter and Facebook