A low fat diet limits your fat intake at about 1/3 of the total daily calories consumed. It consists of little fat, particularly saturated fats and cholesterol which lead to increased blood cholesterol levels and heart attack.
This type of diet plan to reduce obesity focuses on foods that contain whole grains, fruits and vegetables. It is directed towards weight loss and treatment of certain diseases by offering 20 to 30 percent of total daily calories from fat. Plenty of vegetables and proteins in a typical low fat diet supply the body with energy but very little fats.
However, fats should not be eliminated entirely as some dietary fat is needed for good health, supplying energy and fat soluble vitamins like A, D, E and K. Studies have revealed that the right kinds of fats can actually help in losing weight. Hence, the prime focus of healthy diet plan for obesity is on limiting the unhealthy fats and consumption of right amounts of fats.
Low-fat diets have been promoted for the prevention of heart disease. Lowering fat intake from 35-40% of total calories to 15-20% of total calories has been shown to decrease total and LDL cholesterol by 10 to 20%; however, most of this decrease is due to a reduction in saturated fat intake.
Weekly diet plan for obese people
Sunday
Breakfast (8:00-8:30AM): 3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM): 1 cup papaya
Lunch (2:00-2:30PM): 1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM): 1 cup vegetable soup
Dinner (8:00-8:30PM): 1 cup pumpkin + 1 chapatti + salad
Monday
Breakfast (8:00-8:30AM): 1 onion stuffed chapatti + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM): 1 cup coconut water Lunch (2:00-2:30PM): 1 cup moong dal/ chicken curry + 1 chapatti + salad
Evening (4:00-4:30PM): 1 cup pomegranate
Dinner (8:00-8:30PM): 1 cup beans + 1 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM): 2 besan cheela + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM): 1 apple
Lunch (2:00-2:30PM): 1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
Evening (4:00-4:30PM): 1 cup tomato soup
Dinner (8:00-8:30PM): 1 cup carrot peas vegetable +1 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM): 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM): 1 cup musk melon
Lunch (2:00-2:30PM): 1 cup rajma curry + 1 chapatti + salad
Evening (4:00-4:30PM): 1 cup vegetable soup
Dinner (8:00-8:30PM): 1 cup parwal vegetable + 1 chapatti + salad
Thursday
Breakfast (8:00-8:30AM): 1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange
Mid-Meal (11:00-11:30AM): 1 cup buttermilk
Lunch (2:00-2:30PM): 1 cup white chana/ fish curry + 1 chapatti + salad
Evening (4:00-4:30PM): 1 cup low fat milk (no sugar)
Dinner (8:00-8:30PM): 1 cup cauliflower vegetable + 1 chapatti + salad
Friday
Breakfast (8:00-8:30AM): 1 cup vegetable poha + 1 cup low fat curd
Mid-Meal (11:00-11:30AM): 1 cup watermelon
Lunch (2:00-2:30PM): 1 cup chana dal + 1 chapatti + salad
Evening (4:00-4:30PM): 1 cup sprouts salad
Dinner (8:00-8:30PM): 1 cup tinda vegetable + 1 chapatti + salad
Saturday
Breakfast (8:00-8:30AM): 1 cup low fat milk with oats + 3-4 strawberries
Mid-Meal (11:00-11:30AM): 1 cup coconut water Lunch (2:00-2:30PM): 1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM): 1 cup fruit salad
Dinner (8:00-8:30PM): 1 cup ghia vegetable + 1 chaptti + salad
Diet Do's And Dont's While following Diet Plan for Obesity
Dieting Dont's:
Try to avoid these food items if you are following obesity diet plan:
Rely on soft drinks, sweetened cereals, cookies and cakes, donuts and pastries, chips, and confectionery to get you through the day.
Don't skip meals. This will tempt you to snack and DO NOT snack between meals
Avoid eating quickly. Sit and chew each bite. Try using chopsticks!
Don't food shop when you're hungry.
Don't eat more than two or three pieces of fruit per day
Dieting Do's:
Add these food items if your diet chart if you are following obesity diet plan :
Eat more vegetables: add them at every meal.
Drink plenty of water: you can become hungry when thirsty.
Try eating off smaller plates so as to eat smaller portions
Exercise between 30 minutes to one hour each day with moderate exercise: brisk walking, team sport, cycling or swimming.
Be mindful of what you put in your mouth and your shopping trolley.
Food Items Safe To Have:
Choose minimally processed, whole foods:
Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
Vegetables (a colorful variety-not potatoes)
Whole fruits (not fruit juices)
Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
Plant oils (olive and other vegetable oils)
Drink water or other beverages that are naturally calorie-free