Balanced menu for a week for obesity. Therapeutic nutrition for obesity
Overweight and obesity are slightly different things. If you have 5-6 extra pounds, you can easily get rid of them in a couple of months by giving up just a few foods - for example, mayonnaise, lard, white bread, confectionery, and starting to consume more vegetables. It's another matter if you are obese, that is, seriously overweight. The problem of obesity cannot be solved with such “easy” methods; a fat-burning diet is needed. Obesity, as a rule, is accompanied by metabolic disorders, so a diet for obesity should not only help you get rid of excess weight, but also normalize metabolic processes in the body.
In order to remove fat, the obesity diet recommends reducing the caloric content of the diet. This is achieved by eliminating simple carbohydrates from the daily menu: they contain no nutrients, all they provide is energy, and this can also be obtained from complex carbohydrates. However, the amount of complex carbohydrates must also be reduced - primarily this concerns starch. You should also reduce the amount of fat you consume - if you are obese, your body has enough of its own fat. However, it is not advisable to completely give up fat - during a fat-burning diet you need to consume at least 70-100 g of fat per day. It is better to give up saturated fats - such as animal fats, as well as refined fats (margarine, refined oil) in favor of natural vegetable fats found in olive oil, nuts, and fats found in fish. Fats found in dairy products are also beneficial.
The Obesity Diet Recommends Consuming Adequate Proteins– they are necessary not only for the formation of body tissues, but also for the synthesis of enzymes that break down fatty tissue in the body. Therefore, in order to remove fat, the obesity diet recommends consuming meat, eggs, fish, dairy products, as well as legumes and nuts (nuts in limited quantities, as they contain many calories).
The energy value of a diet for obesity should not exceed 2000 kcal per day.
Prohibited foods on a fat burning diet
- melon, pear, grapes, tangerines, oranges, peaches and apricots - these fruits contain a lot of simple carbohydrates;
- bananas, potatoes - they have too much starch;
- spices, spices, mushroom, meat and fish broths - they increase appetite;
- fried food - it is fattier, higher in calories, increases appetite and is poorly absorbed by the body;
- highly salted dishes and smoked foods, as well as canned food - salt promotes fluid retention in the body;
- carbonated drinks - they irritate the stomach and intestines and complicate digestion;
- alcohol - it not only contains a lot of calories, but also stimulates the appetite (the exception is dry red wine, you can sometimes afford a glass of such wine at lunch);
- sweet drinks - they contain sugar.
What can you eat on a fat burning diet?
The following foods will help you in your fight against excess weight - they contain many useful and nutrients, they are low in calories and are well absorbed by the body:
- non-starchy vegetables and unsweetened fruits and berries;
- low-fat dairy products;
- lean meat and poultry;
- fish, seafood;
- eggs;
- brown rice, buckwheat, pearl barley, millet, oatmeal (not cereal);
- nuts and dried fruits;
- lentils, soybeans, peas, beans;
- durum wheat pasta;
- fruit jelly;
- compotes of berries and dried fruits, rosehip infusion, unsweetened tea, bran decoction, natural juices from fruits and vegetables without added sugar, natural coffee, mineral and pure water.
Fasting days with a fat burning diet
A diet for obesity involves 1 or 2 fasting days a week. They can be carried out either separately or one after another. Fasting days are days with the most reduced calorie intake (about 500 kcal) and consumption of 1 or 2 low-fat and low-carbohydrate foods.
Fasting days on a fat-burning diet can be spent on kefir, apples, cucumbers, unsalted buckwheat, lean meat or fish, milk, cabbage, and sour cream. Fasting days should be different, regardless of whether they go separately or one after another. For example, one is sour cream, the other is apple. Or one is meat, the other is buckwheat.
Effectiveness of diet for obesity
An indicator of the effectiveness and safety of a fat-burning diet is a weight loss of 4-6 kg per month. If you lose weight faster, increase your calorie intake a little, since such rapid weight loss can be harmful to your health. At lower rates of weight loss, the caloric intake of the diet for obesity should be reduced.
The effectiveness of a fat burning diet will be higher if you include moderate physical activity in your regimen - light running, swimming, aerobics, cycling or at least walking.
Fat burning diet plan
The diet for obesity is not the same at different stages. First, you need to start the process of burning fat - this is done using “shock therapy” - sharply limiting the consumption of fats and carbohydrates (protein stage). Your body will be forced to obtain energy from fat - this will be the beginning of your weight loss. This phase lasts about a week, then you can slightly expand your diet to include foods containing fats and complex carbohydrates. At this phase of the obesity diet, you should find a daily caloric intake that will allow you to lose about 1-1.5 kg per week. This phase continues until you are satisfied with your weight - if you are overweight enough, it can last a whole year.
The final phase of a fat-burning diet is weight stabilization. Without including prohibited foods in your diet, begin to slowly increase the calorie content of your daily diet. You must find the caloric intake at which your weight remains unchanged. Eat in accordance with this norm for about a month, sometimes allowing yourself to eat foods prohibited during the obesity diet. Monitor how your body reacts to their use, and whether you gain weight. Then you can move on to your normal diet, but remember that if you start eating in large quantities those foods that led to obesity, you will soon have to resort to a fat-burning diet again. Make up your diet mainly from the foods you ate during the diet, and sometimes include in it those foods that were prohibited by the diet. However, if you have been on an obesity diet for long enough (several months), your eating habits should have changed, and you will have become accustomed to healthy, low-calorie foods. After the diet, your task is to maintain this healthy habit, then the kilograms you lost with such difficulty will never return to you.
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If a disease such as obesity is detected, then comprehensive treatment is required. An integral part of it is the diet, which must be applied taking into account the degree of obesity and concomitant diseases.
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- proteins – 80 g (70% of animal origin, 30% of plant origin);
- fats – 60 g (30% - vegetable origin, 70% - animal);
- carbohydrates – 100 g.
- lean meats (white meat chicken, veal, beef, turkey, rabbit);
- low-fat varieties of fish;
- mineral water;
- coffee and tea without sugar and cream;
- cucumbers;
- tomatoes;
- carrot;
- beet;
- all types of cabbage;
- greens, lettuce, spinach, sorrel;
- eggplants and zucchini;
- pepper;
- radish, turnip, radish;
- green pea;
- green beans.
- milk and fermented milk products (low-fat);
- cottage cheese 5% fat;
- potato;
- corn;
- cheeses (less than 30% fat);
- legumes;
- pasta;
- bread and other baked goods (not made from pastry);
- eggs;
- fruits;
- cereals (rice, barley, wheat, buckwheat);
- vegetable oil.
- butter;
- salo;
- sour cream and cream;
- cheeses (more than 30% fat content);
- cottage cheese (more than 5% fat content);
- mayonnaise;
- fatty meats (pork, lamb, chicken thighs and drumsticks);
- smoked meats, sausages, frankfurters, small sausages;
- poultry skin;
- canned meat, fish and vegetables with added oil;
- nuts, seeds;
- sugar, honey, jam, jams;
- candies, chocolate;
- bananas, dates, grapes;
- confectionery products (pastry, cakes, etc.);
- cookies, pastry products;
- ice cream;
- sweet carbonated drinks;
- alcoholic drinks.
- Breakfast: fresh vegetable salad; half a hard-boiled egg; tea;
- 2nd breakfast: applesauce;
- lunch: cauliflower or broccoli soup; chicken breast stewed with zucchini; fruit compote;
- afternoon snack: cottage cheese;
- dinner: fish baked in foil with lemon; a fresh vegetable salad
- Breakfast: salad of tomatoes, cucumbers and herbs; a slice of hard cheese; coffee;
- 2nd breakfast: orange;
- lunch: vegetarian borsch; boiled veal; Apple juice;
- afternoon snack: unsweetened yogurt;
- dinner: stewed cabbage with mushrooms; boiled fish
- Breakfast: cottage cheese casserole with pear or peach; coffee with milk;
- 2nd breakfast: seasonal fruits;
- lunch: okroshka; buckwheat porridge; steamed veal cutlets; apple compote;
- afternoon snack: kefir;
- dinner: fish baked with vegetables
- Breakfast: protein omelet; tea with milk;
- 2nd breakfast: grapefruit juice;
- lunch: soup with meatballs; chicken soufflé; berry compote;
- afternoon snack: rosehip decoction;
- dinner: boiled turkey; salad of tomatoes, cucumbers, peppers and cheese
- Breakfast: tomato salad with beans; coffee;
- 2nd breakfast: apple;
- lunch: borscht with half broth; baked veal with eggplant; Orange juice;
- afternoon snack: unsweetened yogurt;
- dinner: steam fish cutlet; boiled beet salad
- Breakfast: cottage cheese with fruit; tea;
- 2nd breakfast: seasonal fruits;
- lunch: celery soup; wheat porridge; Beef Goulash; fruit compote;
- afternoon snack: kefir;
- dinner: peppers stuffed with minced chicken; fresh vegetables
- Breakfast: tomato; cucumber; a slice of hard cheese; tea;
- 2nd breakfast: grated carrots with apple;
- lunch: fish soup; baked turkey with vegetables; tomato juice;
- afternoon snack: cottage cheese;
- dinner: vegetarian cabbage rolls
- meat boiled without salt (up to 350 g);
- low-fat cottage cheese (500-600 g), tea without sugar (2-3 glasses);
- fruits, berries or vegetables (1500 g);
- kefir (1500 g).
- 400 g celery;
- 1.5 liters of water;
- 3 potato tubers;
- 2 onions;
- 1/3 lemon;
- vegetable oil;
- salt.
- 1. Add diced potatoes to boiling water and add salt.
- 2. Chop the celery root and onion and simmer in vegetable oil.
- 3. Add to boiling potatoes, cook until completely softened.
- 4. Grind everything in a blender, pour into a saucepan and bring to a boil.
- 5. Add lemon juice to the soup and serve with croutons.
- 800 g chopped tomatoes;
- 150 g tomato paste;
- 1 cup vegetable broth;
- 1 tbsp. spoon of vegetable oil;
- 1 medium onion;
- salt and pepper to taste.
- 1 medium-sized head of cabbage;
- ½ cup boiled rice;
- ½ cup sauteed onion;
- 250 g lightly fried mushrooms;
- a mixture of dry vegetables;
- salt to taste.
- 1. Sauté onions in a frying pan with 1 tbsp. spoon of vegetable oil until soft.
- 2. Add crushed peeled tomatoes.
- 3. Add vegetable broth with tomato paste diluted in it to the pan.
- 4. Bring to a boil and simmer over low heat for 20 minutes. The result will be a tender, thick sauce.
- 5. Place the cabbage in boiling water for a few minutes.
- 6. Divide the head of cabbage into individual leaves.
- 7. Mix all ingredients for the filling and add 2-3 tablespoons of sauce for juiciness.
- 8. Place the filling on the sheets and wrap the cabbage rolls, covering the sides.
- 9. Place cabbage rolls in a saucepan and pour sauce over them. Add vegetable broth if the sauce does not completely cover the cabbage rolls.
- 10. Bring to a boil, turn down the heat and simmer for 40 minutes.
- 500 g minced chicken;
- 100 ml cream;
- 1 chicken egg;
- salt (to taste).
- 1. Twist the chicken breast in a meat grinder or smash it in a blender.
- 2. Add cream and egg yolk to the minced meat, mix thoroughly.
- 3. Beat the egg whites and salt with a mixer until foamy and add to the minced meat.
- 4. Place the mixture in a mold, preferably silicone.
- 5. Cook in a double boiler or multicooker in the “steam” mode for 40 minutes.
- 250 g cottage cheese 5% fat;
- ½ tbsp. spoons of sour cream of the lowest fat content;
- 1 pear or peach;
- sweetener (optional).
- 1. Grind cottage cheese with sour cream and sweetener (optional).
- 2. Grind the pear or peach on a fine grater or in a blender into puree, squeeze out the juice.
- 3. Add puree to cottage cheese and mix.
- 4. Pour the mixture into the steamer bowl and cook for 45 minutes, covered.
- chicken fillet – 1 pc.;
- onion – 1 pc.;
- zucchini – 2 pcs.;
- vegetable oil - ½ tbsp. spoons;
- salt to taste.
- 1. Cut the chicken fillet into small cubes or cubes (as for beef stroganoff).
- 2. Cut the onion into half rings.
- 3. Cut the zucchini into cubes, place in a container, add a little salt and let stand for 30 minutes.
- 4. Pour oil into the frying pan and add 1 tbsp. spoon of water, add fillet pieces and simmer over medium heat, stirring occasionally.
- 5. Add onion to the meat and sauté for another 10 minutes.
- 6. Drain excess water from the zucchini and add to the fillet and onions. There is no need to add water, as the zucchini will release juice and there will be enough liquid.
- 7. Add salt, stir and simmer over low heat until done, covering with a lid.
- 8. When the liquid evaporates, add water.
- balyk or veal pulp – 300 g;
- eggplants – 1 pc.;
- salt;
- a mixture of Caucasian herbs;
- tomato - 2 pcs.
- 1. Cut the meat into 3 plates, lightly beat, salt and sprinkle with herbs.
- 2. Cut the eggplants into slices, place in a bowl and add salt. They need to stand for 1 hour, so you need to prepare them in advance.
- 3. Drain the liquid from the eggplants and squeeze lightly.
- 4. Place a piece of meat on foil, top with eggplant rings and tomato rings, then meat again, alternating it with eggplants and tomatoes, and wrap.
- 5. Preheat the oven to 180 degrees and bake the dish for 40 minutes.
- 6. Open the foil slightly to allow steam to escape, increase the temperature to 200 degrees and bake for another 20 minutes.
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Types and degrees of obesity
Most doctors believe that there are three degrees of obesity, preceded by a condition that is medically called overweight. In the absence of control over nutrition, it turns into first-degree obesity.
To make a diagnosis, medicine uses formulas to calculate body weight.
Obesity is divided into two types: android (male) and gynoid (female). Men are characterized by the deposition of fat in the abdomen and waist, as well as the accumulation of internal fat. For women - deposits on the hips and buttocks.
The android type is considered the most dangerous, and if detected, treatment must be started immediately. Women and men can suffer from both types, but the female type is less common in men.
Children, like adults, suffer from obesity of all degrees.
Diet for obesity
At the first signs of excess weight, you need to establish strict control over your diet.
Therapeutic nutrition - general principles
Diets for obesity are based on limiting the consumption of easily digestible carbohydrates and fats. Due to this, the energy value of the dish is reduced. When eating therapeutically, you need to eat fractionally, 5-6 times a day, in small portions. The break between meals should be 2 hours. For obesity, diet No. 8 is recommended.
One fasting day per week is necessary for all stages of the disease.
A feature of table No. 8 is to reduce the calorie content of food by sharply limiting the consumption of fast carbohydrates. The consumption of salt and fat is reduced. A feeling of satiety while reducing caloric intake is achieved through the consumption of fiber and protein.
Calories are calculated individually for each patient, taking into account height, weight and gender. In the first month of treatment, the energy value of the diet is reduced by 600 kcal compared to the patient’s usual diet. With further diet therapy, caloric intake is reduced by another 20-30%. In this case, weight loss is slow, but patients tolerate such a calorie deficit well.
For 1st degree obesity
Dietary food should consist of proteins (60%), fats of vegetable origin (25%), carbohydrates (15%). Sugar is completely excluded; the use of substitutes is acceptable, but in limited quantities. The daily salt intake does not exceed 8 g.
Be sure to drink 1.2 liters of fluid.
It is allowed to eat bread in small quantities (140-160 g).
Prepare dishes without salt and add salt after cooking. Products can be boiled, stewed, baked and steamed. Fried foods should be avoided.
For 2nd degree obesity
Diet therapy is similar to that used for the first stage of the disease. The amount of proteins, fats, carbohydrates, salt and liquid is the same as in the first case. It is necessary to exclude some types of foods completely (bread, sugar substitutes).
Methods of preparing dishes do not differ from those recommended for 1st degree obesity.
It is necessary to add moderate physical activity. Weight loss will be slow, but with an active lifestyle, the extra pounds will not return.
For obesity of the 3rd degree
Diet therapy must be carried out in a hospital setting, under the supervision of a doctor. It differs significantly from diets for obesity of the first and second degrees. The diet is designed so as not to exceed 1300 kcal per day. The doctor prescribes the menu based on test results and taking into account concomitant diseases.
The consumption of proteins, fats and carbohydrates is limited. Daily rate:
Children's diet for obesity
A child's body needs a balanced diet with the obligatory presence of vitamins and all useful substances. Children and adolescents prone to obesity should be fed in small portions, always at the same time, 5-6 times a day. It is necessary to teach the child to eat slowly, in which case the feeling of fullness comes faster, and the person will not feel hungry after eating.
You should definitely reduce your intake of carbohydrates, especially easily digestible ones.
You need to limit the amount of sweets and baked goods. You cannot leave your child completely without sweets, but the amount should be minimal.
Vegetables and fruits, as well as juices from them, are a source of vitamins and minerals. Juices are prepared from fresh products suitable for baby food.
Potatoes contain a large amount of starch; they should be included in the diet as rarely as possible.
The child needs to receive the daily allowance of meat, fish, and dairy products. The norms differ for different ages:
Steamed meat and fish dishes are prepared for obese children. You can stew and bake them, but without adding oil. Soups are cooked vegetarian; cooking with diluted broth is acceptable, but not often, 1-2 times a week. Fried foods should be completely avoided.
Permitted and prohibited products
Any permitted products cannot be consumed without following the precautions. If you do not limit the amount of even permitted products, then diet therapy will not bring the expected results.
Prohibited and permitted foods for obesity
Authorized products:
Products that need to be limited:
Prohibited products:
Allowed and prohibited foods are almost the same for all stages of obesity. In the third degree, medical supervision is necessary, since a sharp limitation of the energy value of the diet can lead to changes in blood test parameters.
Sample menu
To lose weight, it is recommended to cook, stew, bake or eat raw foods. The best cooking method is steamed. This temperature treatment is useful not only for those who want to regain normal weight, but also for people suffering from diseases of the gastrointestinal tract and cardiovascular system.
Portions should be small to avoid overeating.
Menu for the week
To ensure proper and varied nutrition, it is necessary to prepare a diet for the week in advance.
An example menu is presented in the table:
Day of the week | Menu |
Monday | |
Tuesday | |
Wednesday | |
Thursday | |
Friday | |
Saturday | |
Sunday |
You can use some products more often, some less often. It all depends on taste preferences. It is important that the diet is balanced, with sufficient vitamins.
The daily intake of products is divided into 5-6 doses. Be sure to follow a drinking regime - at least 1.2 liters of water. Depending on the particular state of the body, on fasting days you can alternate foods, for example, kefir one week, meat the next. It is acceptable to eat the same product every week.
How to create a menu for a month?
The monthly menu should be compiled depending on the time of year, taking into account the availability of seasonal vegetables and fruits. This will make cooking easier and allow you to make your diet more varied.
To simplify the task and not think about each day separately, you need to take a sheet of paper with a calendar and write the first dishes in the boxes with the days so that they alternate and are not of the same type. And the same should be done with the main courses for lunch. Breakfast and dinner are included according to the same principle, so that you don’t have to eat the same salad or porridge three days in a row. Lunch and afternoon tea may not be included in such a menu. These meals usually include decoctions, juices, fermented milk products and fruits.
Diet recipes
Recipes for low-calorie meals for weight loss should not only be healthy and tasty, but also easy to prepare at home.
Products can be changed, but with corresponding energy value. Vegetable broth cannot be replaced with meat broth. The dish will taste better, but will contain more calories and will slow down or stop weight loss.
Celery soup
Ingredients:
Preparation:
Vegetarian cabbage rolls with mushrooms
Ingredients for the sauce:
Ingredients for cabbage rolls:
Preparation:
Steamed chicken soufflé
Ingredients:
Preparation:
Cottage cheese casserole with fruit
Ingredients:
Preparation:
Chicken breast stewed with zucchini
Ingredients:
Preparation :
Veal with eggplant in foil
Ingredients:
Preparation:
The calorie content of all these dishes is reduced to a minimum.
Diet therapy is used for a long time, under the supervision of a doctor, since it is necessary to monitor the dynamics of body weight loss and biochemical blood parameters. In combination with physical therapy, positive results are achieved. Rest immediately after eating is unacceptable.
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When to think about diet
Both adults and children are susceptible to obesity. The development of this disease is usually preceded by various types of problems.
The causes of obesity are:
- genetics;
- sedentary lifestyle;
- hormonal disorders;
- chronic diseases;
- mental disorders;
- unhealthy diet, etc.
The presence of similar problems, even if there is no obesity at the moment, may lead to the formation of excess weight, which can subsequently turn into obesity. In this case, it is recommended to follow a proper diet.
The problem of obesity has a special place in medicine. Treatment is often complicated by the fact that an overweight person also has a number of other diseases (cardiovascular, endocrine, diabetes, etc.). Patients are often prescribed medication, surgery, and physical activity. But the main treatment is diet therapy. You cannot prescribe a therapeutic diet for yourself. This can lead to unpleasant consequences if a person has other diseases along with obesity (for example, with stage 2 hypertension). Only an experienced doctor or nutritionist will be able to correctly create a diet so as not to harm the patient.
Principles of healthy eating for obesity
When adhering to the rules of nutrition for obesity of the 2nd degree, you need to know the basic rules that are the same for all overweight people.
- Reduce the intervals between meals, but the portions should be small. This way you avoid feeling hungry during the day, which prevents you from overeating.
- Avoid fasting. Fasting is dangerous because a person may experience breakdowns, which lead to overeating and rapid weight gain.
- It is necessary to compare energy consumption with the calorie content of food. Rule 1 for obesity - fewer calories.
- Food products must contain vitamins, minerals and fiber.
- Foods with fast carbohydrates are allowed to be eaten only in the morning.
- In the first half of the day, eat more nutritious foods, and leave light foods for the second half.
Diet No. 8 for obesity
Therapeutic diet No. 8 was developed especially for obese people.
Diet goals:
- weight loss;
- normalization of water-salt balance;
- regulation of lipid metabolism.
It is advisable to adhere to diet No. 8 under the supervision of a doctor
What are the principles of therapeutic nutrition in diet No. 8:
- limiting or completely eliminating the use of salt and spices that cause appetite;
- You are allowed to salt the finished dish directly on your plate;
- increase protein intake to 100 g per day;
- reduce the amount of fat to 80 g per day, of which 40 g are vegetable fats;
- reduce the amount of carbohydrates to 200 g per day;
- the number of calories per day should not exceed 1900 kcal;
- increase your intake of fiber foods;
- eat only boiled, stewed and baked foods;
- Fried foods, as well as chopped or pureed foods, are prohibited;
- fractional meals (up to 6 times a day);
- Sugar is excluded (sweeteners are allowed).
In particularly severe stages of obesity, which are treated in a hospital, the daily caloric intake may decrease from 800 to 1200 kcal
Table of allowed and prohibited foods for diet No. 8:
Allowed to use | Prohibited to use |
Bread made from rye, wheat or whole grain flour | Bakery products made from premium wheat flour |
Soups made from vegetable broths with added cereals | Dishes made from yeast, puff pastry, shortbread dough |
First courses with light meat broths (beetroot soup, cabbage soup, borscht) | Pasta |
Soups with diluted fish broth | Rice, semolina |
Lean meat meatball soup | Beans |
Lean meat and fish | Fatty meat and fish, lard, lard |
Chicken eggs | Pickles, canned foods |
Milk and dairy products low in fat | Sausages |
Butter | Grapes, bananas, dates, figs and sweet dried fruits |
Vegetable oil | Juice, kvass from the store |
Loose porridges (buckwheat, pearl barley, barley) | Candies, cookies, ice cream, |
Green vegetables | Chocolate |
Fruit and berry jellies and compotes | Honey |
Low-fat sauces (white or tomato) | Mayonnaise, horseradish, mustard, fatty and hot sauces |
Green tea, black | Alcohol |
Rose hip decoction | Semi-finished products |
Chicory, coffee with milk | Fast food |
Fasting days - when is it best to use them?
Fasting days are days when the daily diet is determined by the consumption of a number of specific foods. For example, meat fasting day, kefir, watermelon, apple, etc.
It is useful to arrange fasting days for obesity, diabetes, pancreatitis and other diseases.
- arrange 1-2 fasting days a week;
- do not eat heavily before going to bed;
- eat a couple of dried apricots or prunes at night as a mild laxative;
- The fasting day should take place in a calm, stress-free atmosphere.
Types of fasting days for obesity:
- Apple. During the day, eat 1.5 kg of unsweetened apples (divide the amount into 5-6 meals). Apples can be peeled and grated. You can also bake it with cinnamon.
- Cucumber. Divide 1.5 kg of cucumbers into 5 portions. At lunch and for the first dinner, add one soft-boiled egg to the cucumber.
- Buckwheat. On this day you need to eat one glass of steamed cereal without salt, oil and sauce every 2-3 hours. In this case, you need to drink up to two liters of clean water without gas per day.
You can also have meat meals (280-350 g of boiled meat with a vegetable side dish, divided into 5-6 portions). Curd (500-600 g of low-fat cottage cheese per day plus 2-3 glasses of coffee or tea without sugar). Combine fasting days with physical activity.
Diet for obesity of the 2nd degree. Menu for the week
In case of obesity of the 2nd degree, there is an excess of body weight by 30-50% of the norm. Weight accumulates slowly but steadily. In this case, a therapeutic diet and physical activity are prescribed. Only in combination is it possible to achieve results in case of 2nd degree obesity.
The diet for a patient with 2nd degree obesity (as well as nutrition for hypertension) is practically no different from the diet of patients with 1st degree.
Nutrition principles:
- distribution of nutrients - 60% proteins, 25% vegetable fats, 4-8g salt per day;
- drink no more than 1-2 liters of water per day;
- It is preferable to eat vegetables and fruits raw;
- Main courses should be stewed, baked, boiled or steamed;
- Divide the diet into 5-6 meals.
Diet for obesity of the 2nd degree and menu for the week:
Monday | |
Breakfast 1 | Boiled hake 100 g. Boiled potatoes 50 g. Fresh cabbage salad 60 g. Coffee without sugar 200 ml. |
Breakfast 2 | Low-fat kefir 250 ml. |
Dinner | Potato soup without meat 200 g. Boiled chicken 100 g. Fresh cucumbers 100 g. Brew without sugar 200 ml. |
Afternoon snack | Berries or apples 200 g. Rose hip decoction 200 ml. |
Dinner 1 | Soft-boiled egg. Boiled lean beef and green peas 100 g. |
Dinner 2 | Dietary kefir 250 ml. |
Tuesday | |
Breakfast 1 | Steamed fish cutlets 200 g. Soft-boiled chicken egg. Coffee without sugar 200 ml. |
Breakfast 2 | Skim milk 200 ml. |
Dinner | Vegetable soup with pearl barley 230 g. Boiled beef stroganoff with beets 260 g. Sauerkraut salad 60 g. Brew without sugar 200 ml. |
Afternoon snack | Berries or apples 200 g. |
Dinner 1 | Boiled lean beef 50 g. Soft-boiled egg. |
Dinner 2 | Curdled milk 250 ml. |
Wednesday | |
Breakfast 1 | Jellied fish 310 g. Soft-boiled chicken eggs 2 pcs. |
Breakfast 2 | Apples 100 g. Kefir 250 ml. |
Dinner | Vegetable soup 300 g. Stew with meat and vegetables 250 g. Brew without sugar 200 ml. |
Afternoon snack | Apples 200 g. |
Dinner 1 | Soft-boiled egg. |
Dinner 2 | Yogurt or low-fat kefir 250 ml. |
Thursday | |
Breakfast 1 | Boiled beef 100 g. Low-fat kefir 250 ml. |
Breakfast 2 | Soft-boiled egg 1 pc. Apples 100 g. Coffee without sugar 200 ml. |
Dinner | Lenten borscht 250 g. Boiled beef stroganoff 170 g. Boiled potatoes 80 g. Brew without sugar 200 ml. |
Afternoon snack | Apples 200 g. |
Dinner 1 | Boiled chicken and green peas 100 g. |
Dinner 2 | Curdled milk 200 ml. |
Friday | |
Breakfast 1 | Any boiled meat 100 g. Low-fat kefir 250 ml. |
Breakfast 2 | Steamed carrot soufflé 130 g. Apples 150 g. Coffee without sugar 200 ml. |
Dinner | Lenten cabbage soup 250 g. Boiled hake 150 g. Boiled potatoes 75 g. Brew without sugar 200 ml. |
Afternoon snack | Apples 200 g. |
Dinner 1 | Boiled meat of your choice 100 g. Tea with milk without sugar 200 ml. |
Dinner 2 | Low-fat kefir 200 ml. |
Saturday (fasting day) | |
Sunday | |
Breakfast 1 | Vinaigrette 150 g. Low-fat cottage cheese 100 g. Tea without sugar 200 ml. |
Breakfast 2 | Apples 200 g. |
Dinner | Lenten borscht with sour cream 200 g. Boiled meat of your choice 150 g. Stewed cabbage 100 g. Brew without sugar 200 ml. |
Afternoon snack | Cottage cheese with milk 150 g. |
Dinner 1 | Any boiled fish 150 g. Vegetable stew 200 g. Tea with lemon without sugar 200 ml. |
Dinner 2 | Low-fat kefir 200 ml. Rye bread 20 g. |
Obesity and children
Obesity in children is complicated by the fact that the body during this period needs an increased amount of vitamins, minerals, macro- and microelements. Treatment of obesity in childhood is also carried out through diet.
Principles of constructing dietary nutrition for an obese child:
- exclude or limit easily digestible carbohydrates;
- lamb, beef, pork fat and margarine are excluded;
- limit or eliminate the consumption of buns, sweets, cookies and other sweets;
- focus on vegetables, fruits and berries;
- Freshly prepared juices are good for children: tomato, beet, carrot, cabbage;
- meat, fish, milk, cottage cheese and other fermented milk products should be present in the diet in the amount recommended by age;
- prepare vegetarian first courses;
- it is allowed to prepare soup in diluted broth from meat or fish no more than twice a week;
- prepare cutlets and meatballs from lean meat or steamed fish;
- minimize or eliminate the consumption of potatoes;
- teach your child to eat slowly, chewing food thoroughly, then the feeling of fullness will last longer.
Obesity of the 2nd degree and above is a problem. It's not easy to get rid of it. But if you strictly follow nutritional standards, listen to your doctor’s advice, play sports and be active, you won’t have to wait long for results.
The causes of obesity and methods of treating the disease are described in the video below with Elena Malysheva, Doctor of Medical Sciences.
Features of nutrition for obesity
Symptoms of obesity include excess body weight, elevated blood sugar levels, shortness of breath, excessive appetite, and fatigue. The basis of diet therapy is reducing the energy value of food. At the same time, the calorie content of the diet should not be greater than the energy consumption. The daily caloric intake is reduced gradually, maintaining its nutritional value. Proper nutrition is combined with physical activity.
- eat often, but in small portions (long intervals between meals lead to overeating);
- avoid fasting;
- consume fast carbohydrates in the morning;
- the main amount of food should be consumed in the first half of the day;
- include foods rich in fiber in your diet;
- limit the consumption of carbohydrates and fats, increase the amount of proteins;
- exclude from the diet foods that cause an increase in appetite;
- It is better to cook soups without frying;
- boil, stew, bake or steam food;
- fasting days are allowed once a week;
- food should be rich in vitamins, minerals and other microelements;
- add more fresh vegetables to your diet;
- limit the daily amount of salt in food to 5 g and liquid to 1-1.5 liters.
When excessive amounts of fat begin to be deposited in liver cells, fatty liver disease occurs. Dietary nutrition for fatty hepatosis normalizes liver function and restores the metabolism of fats and cholesterol. Those who are faced with fatty hepatosis need to give up alcohol, fatty and fried foods. The amount of fat is reduced to 70 g per day. Avoid foods high in cholesterol and purine substances and reduce the amount of salt. Do not limit the consumption of foods that contain vitamins, pectin, fiber, and carbohydrates.
Vitamins are very important for obesity. They are necessary to improve metabolism. If vitamins do not enter the body in sufficient quantities, then, on the recommendation of a doctor, you can start taking special vitamin supplements. Obese people need B vitamins, vitamin C, , , . Some multivitamins contain omega-3 fatty acids, which help with weight loss and normalize blood sugar levels.
Prohibited and permitted foods for obesity
In order to establish metabolism and provide the body with the necessary nutrients, you need to know what foods those who suffer from obesity should eat.
Authorized Products | Prohibited Products |
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Obesity can cause the development of hypertension, a disease that is accompanied by high blood pressure. Nutrition for hypertension and obesity may include a chicory drink, which is good for lowering blood pressure, dried fruits, buckwheat and millet porridge, boiled vegetables, currants, and parsley. A hypertensive diet should not include alcoholic drinks that increase blood pressure, spicy, salty foods, foods with animal fats, cucumbers, beans, peas, legumes, spices, and offal.
Sample menu for obesity
The dietary menu for every day, despite the restrictions, can be varied and tasty. Dishes can be combined, taking into account the permitted foods and calorie level. Drinks, including decoctions and compotes, are prepared without sugar.
Menu for obesity for several days
Menu for the first day | |
Breakfast | Boiled beef, beet salad with hazelnuts, green beans and pears, compote |
Lunch | Three slices of low-fat cheese, chicory drink |
Dinner | Cabbage soup based on beet tops or sorrel, boiled meat, stewed carrots with prunes, green tea |
Dinner | A piece of boiled meat, vegetable cabbage rolls, St. John's wort tea |
Before bedtime | Low-fat natural yogurt |
Menu for the second day | |
Breakfast | Omelette, vegetable salad, coffee |
Lunch | Cottage cheese with yogurt or milk |
Dinner | Cold vegetable soup with tomato juice, stewed beef with vegetables, mint tea |
Dinner | Baked fish, boiled potatoes, rosehip infusion |
Before bedtime | A glass of kefir |
Menu for the third day | |
Breakfast | Two pieces of herring with boiled potatoes, tea |
Lunch | Two to three slices of low-fat cheese |
Dinner | Vegetable borscht, boiled cabbage with stewed beef, rosehip infusion |
Dinner | Pumpkin puree, omelette, green tea |
Before bedtime | A glass of curdled milk |
Treatment of obesity with herbs
The treatment table for obesity may include herbal decoctions that promote weight loss. From plants, choose those that will cause a decrease in appetite, remove excess fluid from the body, or have a choleretic effect. Sometimes herbs are added to lower blood sugar or enhance metabolism. Before using herbal treatment for obesity, you should consult your doctor.
Anti-obesity herbs that can be used to prepare decoctions:
- buckthorn, immortelle, dandelion;
- horsetail, nettle, elderberry;
- mint leaves, St. John's wort, coltsfoot leaves, tansy, etc.
For example, you can prepare a herbal decoction for obesity that stimulates metabolism. To do this you need to take:
- St. John's wort herb - 5 g;
- motherwort - 2 g;
- parsley roots - 10 g;
- elecampane roots - 5 g.
A tablespoon of the collection of these herbs is poured into a glass of cold water and boiled for 15 minutes over low heat. After this, the mixture is infused for at least an hour. Take half a glass of the finished broth half an hour before meals, adding a little ice to it in advance.
Decoctions that improve digestion help you lose weight. To prepare one of them you need to take:
- 2 tbsp. l. buckthorn;
- 1 tbsp. l. mint leaves;
- 1 tbsp. l. fennel fruit;
- 1 tbsp. l. dandelion roots;
- 1 tbsp. l. parsley fruit.
Two tablespoons of the collection of these herbs are poured with boiling water (0.5 l). Boil for half an hour, then filter. The prepared infusion is drunk in the morning before meals.
Another decoction will help fight obesity. To prepare it you will need:
- 20 g mint leaves;
- 20 g elderflower flowers;
- 15 g linden flowers;
- 15 g fennel fruits;
- 15 g chamomile flowers.
Combine the ingredients, take 20 g of herbal mixture and pour boiling water (0.5 l). Heat in a water bath for 15 minutes, then cool and filter. The mixture is squeezed out and brought with boiled water to its original volume. Take 2-3 glasses a day.
Nutrition for children with obesity
Treatment of childhood obesity is a complex and lengthy process. The child is taught to gradually eat less. Nutrition for obese children is based on reducing the calorie content of food, but in such a way that the child receives all the substances necessary for a growing body. Food should be balanced. Calorie intake is limited due to easily digestible carbohydrates and partly fats. The loss of calories is compensated by protein foods, and proteins should make up no more than 25% of the daily amount of calories.
Children prone to obesity should limit their intake of sugar and bread. The following products are also excluded:
- confectionery, baked goods, sweets;
- pasta products, cereals, potatoes;
- grapes, bananas, sweet carbonated water;
- fatty meat, offal.
Therapeutic nutrition for an obese child should be varied so that the baby can more easily tolerate the diet. You should eat often (5-6 times a day), but in small portions. Fasting and overeating are unacceptable. Three hours before bedtime, you should stop eating. The diet will be more effective if combined with physical activity.
Periodic fasting days help to fight excess weight. These can be meat-milk-curd or milk-curd-apple with a low calorie content (up to 1000 kcal per day). You can’t reduce your caloric intake any further, much less go hungry, as this can cause negative consequences.
It is important to monitor your child’s nutrition during adolescence, since a teenager’s excessive desire to lose weight can cause starvation that is hidden from you. Obesity or dystrophy can be the consequences of poor nutrition and impaired metabolism.
Obesity is a serious illness that can trigger the development of a number of serious diseases. To treat the disease, you need to eat right and be physically active. The principles of nutrition for obesity are based on reducing the caloric content of the diet and providing the body with the necessary amount of nutrients. It is recommended to follow a balanced and fractional diet. Herbal decoctions, which can be consumed after consultation with a doctor, also help in the fight against obesity. The video below reveals nutritional features for obesity.
Obesity is an acute problem of our time. A disease that develops against the background of metabolic disorders causes significant psycho-emotional and physical discomfort to a person. It provokes the development of pathologies of the cardiovascular system, diabetes, atherosclerosis, hypertension and many other diseases.
The main key to solving the problem is losing weight. Therapy for the disease can be based on medications, non-drug methods, or surgery. Treatment is most effective when moderate physical activity is combined with diet.
What kind of food for obesity, a menu for everyone - questions that do not lose relevance among obese people.
The essence of the disease
Before you get acquainted with the detailed menu for a week for obesity, you need to understand the seriousness of the problem. Obesity is a significant increase in body weight due to fat deposits in organs, tissues, and subcutaneous tissue.
Main reasons:
- genetic predisposition;
- poor nutrition;
- sedentary lifestyle;
- unstable hormonal levels;
- disorders of the nervous system and metabolism.
Many people do not see a problem with their excess weight. In order to independently determine normal weight, you can use Broca’s formula (subtract 100 from height, cm). The excess of the result can be easily converted into a percentage by which the degree (stage) of obesity is determined.
Obesity is also diagnosed in people with a body mass index (BMI) exceeding 25. If a person’s BMI is more than 40, then severe obesity is observed (morbid, grade 4). In order to calculate this indicator, the formula is used - weight in kilograms divided by height in square meters.
Interesting! The World Health Organization (WHO) has officially recognized obesity as a non-communicable epidemic of humanity. Every year more and more obese people are recorded. In some countries their numbers exceed 50% of the population of all ages.
Extra pounds force all organs to work harder. The heart suffers the most; it has to provide blood to the entire body mass for vital functions. This is where health problems arise. In the absence of an adequate response to such a condition, the forecasts are far from optimistic - rapid aging, disability, early death.
The only effective way to minimize the load on organs and improve their functioning is to lose weight. However, you need to lose weight correctly. A sudden loss of body weight increases the load on the organs due to the fact that they are under stress. As a result, the rapidly lost kilograms will return.
The normal rate of weight loss is an indicator that varies within 10% of the initial indicator every six months. Such gradual weight loss will be as harmless as possible for the body by gradually reducing the load on the organs. Diet therapy will help you lose weight correctly.
Diet rules
When developing a diet for obesity, it is very important to adhere to some rules (principles) that will help you quickly achieve the desired effect.
Basic principles:
- fractional meals (small portions) at least five times a day;
- proper dinner - no later than 2 hours before bedtime, in terms of calories it should be lighter than all other meals (especially lunch);
- after eating you cannot rest (lie down);
- exclusion of simple carbohydrates from the diet;
- sufficient drinking regime;
- reducing consumption of animal fats;
- limiting salt to 5-8 g, with hypertension - complete exclusion;
- refusal of fried, unhealthy foods, canned food, sausages, fast food, seasonings, sauces, alcohol;
- fasting days once a week (fruit, fermented milk, watermelon, vegetarian).
In addition, the calorie content of the daily menu should not exceed energy consumption. Increased energy expenditure occurs due to moderate physical activity. Hiking in the fresh air, light jogging, cycling, rollerblading, skating, and swimming are useful.
Obese people need to be patient and have willpower. The process of losing weight is a long, difficult path. That is why not only physical, but also psychological preparation is important.
Diet No. 8
Dietary nutrition is based on reducing the energy value of the daily menu (no more than 1650-1900 kcal) with a decrease in the proportion of animal fats and fast carbohydrates. Diet No. 8 is a classic menu option for this condition. Developed by nutritionist Mikhail Pevzner specifically for obese people.
At the first and second stages of obesity, mainly the menu is used, respectively, table No. 8. The third and fourth stages require the prescription of a diet with reduced energy intensity - a variation of Diet No. 8 (“A”, “0”).
Features of diet varieties No. 8.
It is advisable to start therapy with the basic diet (No. 8). It is rich in good taste of dishes. Prescribed for grade 1 obesity, when a person has no complaints. Often their day is accompanied by mental and physical stress, so such a diet will be enough. For grade 2 obesity, this diet is also successfully used, but always with the addition of moderate physical activity.
Variety “A” involves limiting fats at the expense of vegetable ones, and eliminating simple carbohydrates and limiting complex ones. The amount of liquid you drink is reduced to 0.8-1 liters per day.
After the patient stops losing weight, he is transferred to a strict diet - “0”. Due to the extreme reduction in protein, it is prescribed in a hospital setting for a short period (maximum 1 month), since it can harm health.
Important! When using reduced diets, you should not start immediately with low-calorie diets. The first should be table No. 8, then gradually move to 8 “A”, then, if necessary, to 8 “0”.
Low-calorie diets require control not only over body weight, but also overall well-being. If side effects occur - nausea, bowel dysfunction, fatigue, general weakness, heart rhythm disturbances, there is a need to quit the diet, which should also not be abrupt.
Menu
The diet is prescribed privately by a nutritionist for each patient. However, to have a general idea of the upcoming diet, you can familiarize yourself with a sample menu for obesity for a week.
Diet No. 8 for every day
Monday | Tuesday |
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Breakfast. | |
cottage cheese; apple; unsweetened coffee; |
buckwheat; stewed carrots; green tea. |
Lunch | |
biscuits; juice; |
apple. |
Dinner | |
soup; jellied tongue; tomatoes; compote; |
beetroot soup with sour cream; stewed cabbage with meat; apple compote. |
Afternoon snack | |
rosehip decoction; rye cracker; |
jelly; breads. |
Dinner | |
sea fish; vegetable stew; |
steam cutlet; vegetable puree; tea. |
Snack * | |
kefir; | yogurt. |
* snacks can be consumed between main meals, at night (in limited quantities!).
Wednesday | Thursday |
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Breakfast | |
oatmeal; boiled egg; unsweetened coffee; |
omelette; homemade turkey sausage; compote. |
Lunch | |
pears; | yogurt is not sweet; diet cookies. |
Dinner | |
vegetable soup; cabbage rolls; jelly; |
borsch; steamed fish; jacket potatoes; jelly. |
Afternoon snack | |
kefir; | fruit salad. |
Dinner | |
pumpkin puree; lean steamed meat; curdled milk; |
cottage cheese and pumpkin casserole; baked apple. |
Snack | |
apples; | low-fat cheese. |
Friday | Saturday |
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Breakfast | |
vegetable salad; cottage cheese; compote; |
a cheese sandwich; poached egg; unsweetened coffee. |
Lunch | |
fruits; | coleslaw; bread; apple. |
Dinner | |
okroshka; beef baked with vegetables; tomato juice; |
light soup; buckwheat porridge; baked fish; compote. |
Afternoon snack | |
beet caviar; bread; |
low-fat cottage cheese with berries. |
Dinner | |
potato fritters; vegetable stew; rosehip decoction; |
baked vegetables; milk jelly; tea with mint. |
Snack | |
sour fruits; | kefir. |
Sunday
One day must definitely be a fasting day. In summer, you can eat watermelon pulp (1.5-2 kg) all day long; in other seasons, you can eat apples (no more than 2 kg), low-fat cottage cheese (no more than 0.5 kg).
When prescribing the 8 “A” diet, the set of products remains the same, but the amount of their consumption is reduced. Nutrition according to the 8 “0” table provides for an even greater reduction in consumed proteins, fats and carbohydrates.
Portions are calculated with an emphasis on caloric content. For accurate results you need to use special tables.
Nutrition for obesity plays a very important role in creating normal living conditions. Only by bringing weight back to normal can a person live a full life and reduce or completely eliminate the risks of serious diseases. Dieting is the main key to success in the fight against extra pounds.