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:

  1. Limited introduction of carbohydrates, particularly easily digestible (sugars), which are the main supplier of energy and easily passing into the body fat.
  2. Purpose with a low energy value of the reduced diet.
  3. Creating a sense of satiety by assigning low-calorie, but a large volume of food (raw vegetables, fruits, etc.).
  4. Restriction of animal fats due to the increased introduction of vegetable fats (50% of total fat).
  5. Meals up to 6 times a day that eliminates hunger, and exclusion of products that excite the appetite (savory snacks, spices, etc.).
  6. 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.

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