Diet example to combat obesity

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Obesity

Obesity is a real endemic disease; in recent years it has affected up to 1/3 of the general population, mainly in geographical areas characterized by: economic well-being, an increase in technology and the spread of junk-food.

Until recently, obesity seemed to predominantly affect Western populations, since the East in general was economically less developed; however, as was to be expected, with the economic advance of these nations there has been a sort of food and lifestyle "westernization" which is (slowly but surely) promoting the epidemic of obesity in these ethnic groups as well.
Obesity determines a reduction in the quality of life and increases the risk of accidents as well as that of early mortality; the obese are predisposed, or rather directly correlated, to the incidence of: diabetes, hypertension, dyslipidemia (high cholesterol and triglycerides) , hyperuricemia, joint degeneration, atherosclerosis, stroke, myocardial infarction etc.
Obesity can be secondary, therefore promoted by some pathological conditions of an organic nature (Cushing's syndrome, hyper-insulinemia, sometimes the polycystic ovary, etc.) or psychiatric (Binge Eating Disorder, major depression or depressive symptoms, etc.). Furthermore, obesity is often aggravated by the use of certain drugs.
The eating disorder (ED) most frequently associated with nutritional abuse is Binge Eating Disorder (BED - compulsive eating syndrome), but it is not yet well known what the correlation between the 2 pathologies is; it has been hypothesized that it is of two reciprocal risk factors and that both can be stimulated by dissatisfaction with one's own body image, by other symptoms of a psychiatric nature (such as depressive ones), etc.

Diet for obesity

The diet for obesity is a diet that favors weight reduction and the restoration of metabolic homeostasis but which, in all senses, NEVER negatively affects the health of the obese.
The diet for obesity must first be EDUCATIONAL, which means that, at the end of the therapy, the subject MUST KNOW how to eat to maintain physical fitness; this prerogative totally excludes extreme diets, low-carb and ketogenic ones. Rather, the diet for obesity is based on some ethical and methodological principles that can be briefly summarized as follows:

• Low calorie, but with total energy NOT less than 70% of metabolic needs
• Nutritional balance, with all the variables of the case and the possibility of keeping carbohydrates and lipids at the lower limit of the permitted range
• Satisfaction of the recommended rations of essential fatty acids and essential amino acids
• Satisfaction with the recommended rations of vitamins, minerals and dietary fiber
• Maintaining hydration

...and again:

• Food education
• Restoration of metabolic parameters
• Reduction of the risk of early mortality
• Weight maintenance achieved.

Useful supplements in the diet for obesity

Being mainly balanced, the diet for obesity does not require specific supplements; in the most extreme cases (obese, sick or bedridden, therefore with very restrictive diets), it is possible to suggest to compensate for the food curtailment with over-the-counter products containing vitamins and minerals, but only in the event that the dietary intake does not reach the minimum recommended.
Some professionals suggest the use of thermogenic supplements even if, personally, I believe that introducing stimulating molecules (nervine) at such levels as to be able to obtain appreciable results on weight loss can be deleterious from other points of view (side effects of thermogenics).

Diet against obesity: example

• Former basketball player; she currently works as a hospital employee, follows various drug therapies and suffers from impaired glucose tolerance - hyperglycemia) and inflammation of the left knee joint (which precludes much of the desirable physical activity). He has a lot of appetite in the morning and less and less until the end of the day.

Sex Female Age 50 Height cm 180 Wrist circumference cm 17,5 Constitution Robust Height / wrist 10,3 Morphological type Normolineo Weight kg 108 Body mass index 33,3 Physiological body mass index desirable 24,1 Desirable physiological weight kg 78,1 Basal metabolism kcal 1508,3 Physical activity level coefficient 1,42 Energy expenditure kcal 2141,8 Diet HYPOCALORIC - 30% 1500 Kcal Lipids 25% 375 kcal 41.7g Proteins ≤ 1.5g / kg 468.6 kcal 117.2g Carbohydrates 43,8% 656.4kcal 175g Breakfast 20% 300kcal Snack 15% 225kcal Lunch 35% 525kcal Snack 5% 75kcal Dinner 25% 375kcal

Example diet for obesity - DAY 1

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Muesli, with nuts and fruit 45g, 153.0kcal Snack, about 15% kcal TOT Apple, with peel 200g, 104.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Pasta with tomato sauce Whole wheat semolina pasta 60g, 194.4kcal Tomato puree 100g, 24.0kcal Parmesan 10g, 39.2kcal Baked ham 50g, 107.5kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Veal loin in a pan Loin of veal, lean meat 200g, 232.0kcal Fennel 200g, 62.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for obesity - DAY 2

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Wholemeal rusks 25g, 106.5kcal Jam, general 20g, 55.6kcal Snack, about 15% kcal TOT Pears 200g, 116.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Rice with zucchini White rice, short grain 60g, 214.8kcal Zucchini 100g, 16.0kcal Parmesan 10g, 39.2kcal Low-fat cottage cheese 100g, 86.0kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Baked sea bass Sea bass, various species (edible part only) 250g, 242.5kcal Fennel 200g, 48.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for obesity - DAY 3

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Muesli, with nuts and fruit 45g, 153.0kcal Snack, about 15% kcal TOT Kiwi 200g, 122.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Cream of potatoes and rocket Potatoes 250g, 192.5kcal Rocket 100g, 25.0kcal Parmesan 10g, 39.2kcal Bresaola 50g, 87.5kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Fresh ricotta Semi-skimmed milk ricotta 200g, 276.0kcal Carrots 150g, 61.5kcal Extra virgin olive oil TOT 5g, 45.0kcal

Example diet for obesity - DAY 4

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Wholemeal rusks 25g, 106.5kcal Jam, general 20g, 55.6kcal Snack, about 15% kcal TOT Oranges 200g, 126.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Eggplant pasta Whole wheat semolina pasta 60g, 214.8kcal Eggplant 100g, 24.0kcal Parmesan 10g, 39.2kcal Low-fat cottage cheese 100g, 86.0kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Egg white omelet Chicken egg whites 400g, 192.0kcal Chard 200g, 38.0kcal Extra virgin olive oil TOT 15g, 135.0kcal

Example diet for obesity - DAY 5

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Muesli, with nuts and fruit 45g, 153.0kcal Snack, about 15% kcal TOT Clementine 200g, 94.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Rice with mushrooms White rice, short grain 60g, 214.8kcal Champignon mushrooms 100g, 22.0kcal Parmesan 10g, 39.2kcal Lean raw ham 50g, 109.0kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Grilled chicken breast Sea bass, various species (edible part only) 200g, 220.0kcal Artichokes 150g, 70.5.0kcal Extra virgin olive oil TOT 10g, 90.0kcal

Example diet for obesity - DAY 6

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Wholemeal rusks 25g, 106.5kcal Jam, general 20g, 55.6kcal Snack, about 15% kcal TOT Apple, with peel 200g, 104.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Cream of potatoes and artichokes Potatoes 250g, 192.5kcal Artichokes 100g, 70.5kcal Parmesan 10g, 39.2kcal Baked ham 50g, 107.5kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Grilled sea bream Sea bream (edible part only) 250g, 225.0kcal Endive 200g, 34.0kcal Extra virgin olive oil TOT 5g, 45.0kcal

Example diet for obesity - DAY 7

Breakfast, about 20% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Muesli, with nuts and fruit 45g, 153.0kcal Snack, about 15% kcal TOT Pears 200g, 116.0kcal Wholemeal rusks 25g, 106.5kcal Lunch, about 35% kcal TOT Allecarote pasta Whole wheat semolina pasta 60g, 194.4kcal Carrots 100g, 41.0kcal Parmesan 10g, 39.2kcal Low-fat cottage cheese 100g, 86.0kcal Whole grain bread 50g, 121.5kcal Extra virgin olive oil TOT 5g, 45.0kcal Snack, about 5% kcal TOT Skimmed milk yogurt 125g, 70.0kcal Dinner, about 25% kcal TOT Grilled fillet Pork fillet 200g, 218.0kcal Fennel 200g, 62.0kcal Extra virgin olive oil TOT 10g, 90.0kcal