Diet in Obesity

Introduction to Obesity

It is a condition in which person accumulates excess body fat. A person is obese if his/her weight is at least 20% more than it should be. It occurs when the intake of calories is more than used. Intake of proper diet in obesity is required to maintain body weight.

Also, it can defined as the ratio of weight and height known as BMI (body mass index). If it is more than 25 then, person is said to be obese.

You can calculate your BMI by clicking here

What is childhood obesity?

It is a life-threatening condition. Excessive body weight can results in various cardiac problems, high blood pressure, diabetes or may lead to high cholesterol level. It can also lead to depression.


Obesity in India

Overweight and obesity are rapidly increasing in the countries like India. India stands in the third position of obese people. It is due to the changing lifestyle, dietary habits and low physical activity.


Types of Obesity

  • Based upon the BMI there are 3 types of obesity –
  1. Grade I obesity – These people have body mass index more than 25 but less than 29.9 .Overweight does not affect their health. They may reduce own their own.
  2. Grade II obesity – The body mass index is between 30 – 39.9 .In this case you should consult doctor and dietitians. It can lead to various health problems.
  3. Grade III obesity – The body mass index is above 40. These people are in severe condition. They are more prone to diseases and have serious psychological disturbances.
  • Also, they can be classified on the basis of regional distribution of adipose tissue –
  1. Apple shaped – It is also known as abdominal obesity commonly seen in men.
  2. Pear shaped – It results in accumulation of excess fat in thighs and buttocks commonly seen in women.



It is a chronic disease caused due to various reasons. It may occur due to genetic factors, age and sex, eating habits, less physical activity, stress, medicines (like anti-diabetic), diseases or hormonal issues.

Most common faulty eating habits are –

  • Skipping meals
  • Eating faster taking less time for chewing. Therefore, people tend to consume more food.
  • Eating more junk food (high fat, high carbohydrate)
  • Eat outside home more frequently
  • Prefer non-vegetarian food
  • More consumption of sugars and refined foods



It includes type 2 diabetes, cardiac problems, high blood pressure, stroke, gall bladder disease, difficulty in moving, stiffness and inflammation in joints. It also invites disability, disease and premature death.



The best way to prevent obesity is maintaining proper lifestyle, physical activity and dietary habits.




Diet in Obesity
  • First of all, you should accept the fact that the best way of reducing weight is consuming less calories and spending more energy.
  • Maintaining weight is long life process and a permanent change should be brought in dietary habits.
  • The diet consumed by  you should be balanced but low in calories (low fat).
  • Consumption of water can be unlimited. However, you have to avoid carbonated and sweetened beverages.
  • Fruit juices, tea, coffee can be consumed without sugar.
  • Say no to junk foods (pizza, fries, chips etc.) and alcohol. They provide empty calories.
  • Restrict high fatty and non-vegetarian foods.
  • Avoid consumption of whole milk and use skim milk or its products.
  • Avoid fats like ghee, dalda etc. Instead you can use butter and vegetable oils in moderate amount.
  • Fibre rich diet should be consumed. Foods high in fibre are whole grains and pulses, sprouted grams, whole fruits, raw vegetables (in form of salad).
  • Avoid fried foods and gravy rich dishes.
  • The diet should be low in sugar. Sweets, cakes and chocolates should be strictly restricted.
  • You should consume food regularly in a measured amount. Skipping of meal should not be done.
  • Avoid fasting as you tend to eat more food later.
  • Emphasis more on home prepared meals. This is because it includes more variety of foods.
  • Drink plenty of fluids especially lemon water and coconut water.
  • Green Tea is also known to reduce the weight by increasing metabolism.
  • Daily early morning intake of lemon water gives effective results in weight loss.
Physical activity

Daily exercise (walking) of at least 30-40 minutes is necessary. It helps in burning excess calories and thereby reducing weight.


Various lifestyle modifications can help in reducing weight. It is better to follow properly planned schedule.


There are many medicines are available for weight loss. But they may show some side-effects.However, it will not work  until and unless a person controls his diet.


Bariatric surgery

It includes various types of procedures and work by changing the digestive system. This takes place when person is not able to reduce weight by physical activity and changing dietary habits.



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