Diet for obesity - recommendations, menu, indications, fasting days

Diet is the main treatment for obesity. However, diet therapy must be carried out in conjunction with therapeutic physical training.

Read about the causes, forms and degrees of obesity .

General recommendations

Therapeutic nutrition is based on reducing the calorie content of food, introducing fasting days and reducing the consumption of sugar and table salt.

For middle-aged people, the calorie intake should be reduced to 2000, and in old age to 1700 kcal per day.

Reducing calories should be achieved by reducing the consumption of animal fats and carbohydrates. First of all, limit your consumption of bread, pasta, and sugar.

It is necessary to increase the amount of vegetables and fruits in the diet. Every day the menu includes various salads and vinaigrettes with unrefined vegetable oil (25-30 g). Buckwheat and oatmeal porridge, low-fat dairy products, and fish are healthy. At least once a week it is necessary to completely exclude meat dishes.

The level of calorie reduction depends on the degree of obesity and the general condition of the patient.

Calorie content decreases with

• 1 degree obesity by 1/5,
• 2 degrees of obesity by 2/5,
• 3 degrees of obesity at 3/5 of normal food requirements.

Fasting days

During the week it is necessary to arrange mono-diet days 1-2 times.

• Fruit - 1-1.5 kg of apples, unsweetened pears.
• Fruits and vegetables - 1.5 kg.
• Dairy - 4-5 glasses of milk or unsweetened fermented milk products.
• Fruit and meat - 1 kg of apples and 150 g of meat.

Thanks to such fasting days, the calorie deficit increases, rest is created for the insular apparatus of the pancreas, and the release of fluid from the body improves.

In addition, they normalize sleep and improve well-being. Their effect on the body is often no less effective than medications.

Fasting days should be carried out with some caution, as there may be an increased feeling of hunger, which may be accompanied by weakness and dizziness. To relieve these unpleasant sensations, you need a “home first aid” - strong sweet tea with bread.

To carry out a fasting day at first, it is better to use a day off. Then, when the body gets used to such days, they can be carried out during the working period.

Food should be taken 5-6 times a day.

Based on the composition of daily diet products, the following fasting days are distinguished:

1. Curd or cheesecake - 500 g of low-fat cottage cheese is used in its natural form or for making cheesecakes. 2-3 glasses of coffee with milk without sugar or rosehip decoction are allowed.
2. Apple - 1.5 kg of fresh or baked apples with 2 glasses of tea or coffee with milk without sugar.
3. Cucumber - 1.5 kg of fresh cucumbers, 2 glasses of tea or coffee without sugar.
4. Salads from raw vegetables - 1.2-1.5 kg of various vegetables (cabbage, tomatoes, radishes, carrots, lettuce, cucumbers) with the addition of a small amount of vegetable oil or sour cream.
5. Watermelon - 1.5 kg of ripe watermelon pulp.
6. Kefir - 1.2-1.5 liters of kefir or yogurt.
7. Meat - 300 grams of meat boiled without salt with a vegetable, preferably cabbage, side dish. Allowed are 3 glasses of coffee or tea without sugar, 1 glass of rosehip decoction.
8. Fish - 350-400 grams of boiled, salt-free, lean fish (perch, cod, pike) with 2 glasses of tea or coffee without sugar, 1 glass of rosehip infusion.

When choosing a fasting day menu, you should consult your doctor. It is known that raw vegetables and fruits in large quantities are poorly tolerated in some diseases of the gastrointestinal tract.

Three-day diet menu

This diet was developed by clinical nutrition specialists to combat nutritional obesity.

1 day

First breakfast:

• boiled meat - 150g (138 kcal);
• vegetable salad in vegetable oil - 150g (142 kcal);
• coffee with milk without sugar - 1 glass (31 kcal).

Lunch:

• fresh apples - 100g (48 kcal).

Dinner:

• vegetarian borscht - ½ serving (140 kcal);
• meatballs in sauce - 100 g (103 kcal);
• apple compote without sugar - 1 cup (38 kcal).

Afternoon snack (at 17:00):

• milk - 1 glass (112 kcal).

Dinner:

• meatloaf, stuffed with omelette, baked - 100g (254 kcal);
• cabbage schnitzel - 200 g (149 kcal).

For the night:

• kefir - 1 glass (124 kcal);
• Bran bread for the whole day - 150 g (352 kcal).

Total for the whole day is about 1630 kcal.

Day 2

First breakfast:

• calcined cottage cheese - 100 g (329 kcal);
• stewed carrots - 100 g (182 kcal);
• coffee with milk without sugar - 1 glass (31 kcal).

Lunch:

• fresh cabbage salad without sugar - 100 g (97 kcal).

Dinner:

• Vegetarian cabbage soup - ½ serving (127 kcal);
• boiled meat - 50 g (95 kcal);
• green peas ½ serving without oil (20 kcal);
• fresh apples - 100 g (48 kcal).

Afternoon snack:

• calcined cottage cheese - 100 g (109 kcal);
• Rosehip decoction - 1 glass.

Dinner:

• boiled fish - 100 g (109 kcal);
• vegetable stew - ½ serving (126 kcal).

For the night:

• kefir - 1 glass (124 kcal);
• Bran bread for the whole day - 150 g (352 kcal).

Total for the whole day is about 1970 kcal.

Day 3

First breakfast:

• boiled meat - 50 g (95 kcal);
• green peas with baked egg (235 kcal);
• coffee with milk without sugar - 1 glass (31 kcal).

Lunch:

• beet salad with apples in vegetable oil - 100 g (159 kcal).

Dinner:

• Vegetarian cabbage soup - ½ serving (127 kcal);
• boiled meat - 50 g (95 kcal);
• stewed cabbage - 100 g (103 kcal);
• compote without sugar - 1 glass (38 kcal).

Afternoon snack:

• calcined cottage cheese - 100 g (329 kcal);
• Rosehip decoction - 1 glass.

Dinner:

• boiled fish - 100 g (109 kcal);
• cabbage schnitzel - 100 g (149 kcal).

For the night:

• kefir - 1 glass;
• Bran bread for the whole day - 150 g (352 kcal).

Total for the whole day is about 1950 kcal.

Foods to Avoid

If you are overweight, you should avoid or limit the following foods:

• sugar, candy, jam, marmalade, preserves, jams, pastries, pies, baked goods, ice cream, sweet fruit waters, limited to honey, raisins, dates, figs, almonds, walnuts, bread;
• too fatty cheeses, sour cream, cream;
• goose, duck, fatty varieties of beef, pork, lamb, fish, sausage, smoked meats;
• fried foods are limited, as they help increase appetite; this same group of products includes pepper, salt, horseradish, rich broths, hot spices;
• soups with lots of noodles and legumes;
• Beer and alcohol are absolutely excluded.

Practical advice for obesity

In order to put your body in order, you need to streamline your life and follow a few simple rules:

• eat varied, but in moderation, do not overeat;
• eat regularly, at the same time;
• do not snack between main meals;
• eat slowly, slowly, chewing food well;
• eat food at least 4 times a day;
• It is better to under-salt food;
• arrange fasting days;
• doing physical exercise;
• to walk outside;
• take water procedures.