{"id":2299,"date":"2019-03-27T15:46:10","date_gmt":"2019-03-27T10:16:10","guid":{"rendered":"https:\/\/ayucliniko.com\/articles\/?p=2299"},"modified":"2019-03-27T15:49:28","modified_gmt":"2019-03-27T10:19:28","slug":"ideal-diet-chart-for-obesity-and-weight-loss","status":"publish","type":"post","link":"https:\/\/ayucliniko.com\/articles\/ideal-diet-chart-for-obesity-and-weight-loss\/","title":{"rendered":"Ideal Diet Chart for Obesity and Weight Loss"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>There are  several ways in which the health of a person in relation to the weight can be measured  but the most commonly used method is body mass index (BMI). BMI is the  measurement of your weight, whether you have healthy weight for your height.<\/p>\n\n\n\n<p><strong>Obesity<\/strong> is  defined as the condition in which there is an accumulation of excessive fat in  the body and it may have a negative effect on the health. This increases the  <a rel=\"noreferrer noopener\" href=\"https:\/\/www.planetayurveda.com\/library\/obesity\" target=\"_blank\"><strong>risk of diseases and health problems<\/strong><\/a> such as diabetes, high blood pressure, and  any heart disease.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ayucliniko.com\/articles\/wp-content\/uploads\/2019\/03\/obesity-and-weigh-loss.jpg\" alt=\"How to Lose Weight Naturally\" class=\"wp-image-2303\" width=\"649\" height=\"396\" srcset=\"https:\/\/ayucliniko.com\/articles\/wp-content\/uploads\/2019\/03\/obesity-and-weigh-loss.jpg 968w, https:\/\/ayucliniko.com\/articles\/wp-content\/uploads\/2019\/03\/obesity-and-weigh-loss-300x183.jpg 300w, https:\/\/ayucliniko.com\/articles\/wp-content\/uploads\/2019\/03\/obesity-and-weigh-loss-768x470.jpg 768w\" sizes=\"(max-width: 649px) 100vw, 649px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What are  the causes of obesity?<\/h2>\n\n\n\n<ul><li>There  are several reasons that may cause obesity. It involves genetic, environmental,  behavioral and hormonal changes that influence body weight. All these factors  play a major role in determining the weight of a person.<\/li><li>Genetic  factors may cause a change in appetite and fat metabolism. A person who is  genetically prone to weight gain i.e., the person having lower metabolism has a  high risk of becoming obese.<\/li><li>Sedentary  lifestyle and inactivity<\/li><li>Unhealthy  diet and eating habits: Intake of high calories from high-fat foods and doing  little or no physical activity will lead to weight gain. It occurs when the  body consumes more calories than it burns.<\/li><li>Psychological factors may also lead  to obesity such as emotional stress, guilt, low self-esteem etc.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">What are  the Symptoms of Obesity?<\/h2>\n\n\n\n<ul><li>Snoring<\/li><li>Difficulty while doing physical activity<\/li><li>Tiredness<\/li><li>Backache<\/li><li>Joint pain<\/li><li>Low self-esteem and confidence<\/li><li>Increased sweating<\/li><li>Feeling isolated<\/li><li>Depression<\/li><\/ul>\n\n\n\n<p>Serious  health conditions that may increase the risk of developing many serious health  conditions such as high blood pressure, <a href=\"https:\/\/www.planetayurveda.com\/type-2-diabetes.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>type 2 diabetes<\/strong><\/a>, gastro-oesophageal  reflux disease, sleep apnea, atherosclerosis, asthma, osteoarthritis, kidney and liver-related diseases etc.<\/p>\n\n\n\n<div align=\"center\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/o2if7bTW1ng\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>  \n\n\n\n<h2 class=\"wp-block-heading\">Ideal Diet Chart for Obesity and Weight Loss<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">First meal  of the diet chart (In the morning)<\/h3>\n\n\n\n<ul><li>  Till up to  now if you have not tried this diet chart then you can follow this diet chart.<\/li><li>In  the morning, the intake of water on an empty stomach is beneficial because it  eliminates the toxins from the body and acts as a blood purifier.<\/li><li>For effective  results add lemon in lukewarm water, it will keep your stomach healthy.<\/li><li>Diabetic patients should avoid sugar and hypertensive patients should avoid the  intake of salt.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of consumption of lemon  water on an empty stomach:<\/h2>\n\n\n\n<ul><li>Drinking  lemonade is the<a href=\"https:\/\/www.planetayurveda.com\/library\/diet-plan-for-patients-of-obesity\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> best way to reduce weight<\/strong><\/a>. Lemon is rich in vitamin C and other  essential nutrients that fight against diseases and prevents the body from  infections. It also protects the body from respiratory disorders such as cough  and cold.<\/li><li>Consumption  of lemonade also prevents from symptoms associated with diabetes. It is  considered as the better alternative to high sugar content juices and drinks.<\/li><li>Lemonade  not only reduces weight but it also protects the liver against infections and  keeps the liver healthy. It maintains the proper functioning of the liver.  Lemon contains citric acid which helps in maintaining proper functioning of  enzymes in the body. It is very beneficial to the liver.<\/li><li>Lemonade also contains flavonoids  which keep the digestion process healthy. This is the main reason, the lemonade  is given, when there is an alteration of the digestion process. Regular  drinking of lemonade in the morning increases the appetite and also provides  relief from acidity.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Second Meal  of Diet Chart (Breakfast)<\/h2>\n\n\n\n<ul><li>Do breakfast  after 2 hours of drinking lemon juice on an empty stomach. Intake of nutrients  rich diet is recommended because the body needs nutrients for its proper  functioning.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Diet to be followed:<\/h3>\n\n\n\n<ul><li>2 boiled  eggs, boiled vegetables such as cabbage (rich in high fibers, low calories and  also contains vitamin C), cauliflower contains vitamin C, K and rich in fiber),  tomato, sugar beets etc.<\/li><li>Consumption  of low-fat milk or you can take lentils of chana or green grams and low-fat  milk with it. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ayucliniko.com\/articles\/wp-content\/uploads\/2019\/03\/diet-plan-for-weight-loss-1.jpg\" alt=\"Ideal Diet Chart for Obesity and Weight Loss\" class=\"wp-image-2310\" width=\"649\" height=\"349\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of  these foods:<\/h2>\n\n\n\n<ul><li>Eggs  are considered as the best source of vitamins, proteins, and minerals. Egg are not  only a good source of minerals but also helpful in reducing weight. Eggs not  only helps in reducing weight but also good&nbsp;  for bones, hair and pregnant women.<\/li><li>If  you want to boost up the immunity of the body then increase the intake of  boiled vegetables. <\/li><li>This will keep you fit and healthy. Boiled vegetables reduce  the fat content in the body and also control the body weight.<\/li><li>To reduce weight, avoid the  consumption of fat-rich diet as much as possible.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Third meal  of diet chart (3 hours after breakfast):<\/h2>\n\n\n\n<ul><li>Drink green  tea or coconut water.<\/li><li>Benefits of green  tea and coconut water:<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Green  Tea<\/h3>\n\n\n\n<ul><li>Green  Tea has an antioxidant property that reduces the damage of healthy cells. <\/li><li>Green  tea has the ability to fight against diseases. <\/li><li>Consumption of green tea for 2  to 3 days helps the body to get rid of diseases.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Coconut water<\/h3>\n\n\n\n<ul><li>Coconut water is the best beverage to  reduce weight. It contains low calories and easy to digest. <\/li><li>Consumption of  coconut water increases the rate of the body\u2019s metabolism which burns the sugar  and reduces the fat content of the body.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The fourth  meal of diet chart (In Afternoon)<\/h2>\n\n\n\n<ul><li>In the  afternoon, along with vegetables and chappati, increase the intake of salad,  for example, leafy greens, tomato, onion, radish, carrot etc. You can also take  pulses and prepare vegetables with only one spoon of oil. It will balance the  weight or you can also take brown rice along with raita of cucumber with it.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits:<\/h2>\n\n\n\n<ul><li>People  who feel hungry should eat salad. Salad keeps body weight under control and  reduces the fat content.<\/li><li>Consumption  of grams is beneficial because they are rich in proteins, fibers, vitamins, and  minerals. They have low fat and calorie content.<\/li><li>Brown rice is the great source of  fibers which is helpful in maintaining the healthy digestion process. Cucumber  contains high water content and low-calorie content which is the best source to  reduce weight.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The fifth  meal of diet chart (2 hours after lunch):<\/h2>\n\n\n\n<ul><li>It is  necessary to include green tea after lunch because it increases the digestion  process and the nutrients content present in it reduces the body\u2019s weight.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The sixth  meal of diet chart (Evening snacks):<\/h2>\n\n\n\n<ul><li>Take murmure  with plenty of vegetables and add lemon to it because it is rich in vitamin C  or you can take fruits or sprouted pulses.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits:<\/strong><\/h2>\n\n\n\n<ul><li>This  provides nutrition to the body and also reduces the body\u2019s weight.<\/li><li>Fruits  fulfill the deficiency of vitamins and also prevent the body from diseases.<\/li><li>Sprouted pulses provide strength to  your bones and make them strong and also helpful in reducing weight.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The Seventh  meal of Diet Chart (Dinner)<\/h2>\n\n\n\n<ul><li>Generally,  people eat less breakfast and heavy dinner while it should be reversed. If you  want to reduce weight then you should take a low-calorie diet at night.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits:<\/h2>\n\n\n\n<ul><li>You  should eat a salad at night. Salad of green leafy vegetables because with salad  your body will get fiber, as well as intake of fiber, will lessen your  appetite.<\/li><li>You may take chicken at night but  those who are vegetarian can &nbsp;take  pulses.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Introduction There are several ways in which the health of a person in relation to the weight can be measured<\/p>\n","protected":false},"author":1,"featured_media":2322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[1],"tags":[1284,1288,1289,1285,1286,1291,1282,1290,1287,1283,1292],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - 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