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The Best Diets for Obese Individuals
Obesity is a complex and chronic disease growing at a worrisome rate worldwide. For many people struggling with it, adopting a new diet is very challenging. With so many diets, it can also be so hard to find the right one.
You can start by reading about effective diets for people with obesity. Whether you want to lose weight or maintain a healthy weight, we can help you get started.
THE IMPORTANCE OF A HEALTHY DIET IN DEALING WITH OBESITY
Diet isn’t just a treatment; it also refers to what you eat. This means your food intake can be the cause of the health problems you face. For those with obesity, a calorie-heavy diet could have caused weight gain.
Being obese usually means your body mass index is 30 or higher.
It is a major risk factor for type 2 diabetes and coronary heart disease. Obesity can also result in other health problems:
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Sleep apnea
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Asthma
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Back pain
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Gout
Eating healthy foods can help manage and even prevent obesity. Exercise, behavioral therapy, and weight loss surgery can also promote a healthy weight.
TYPES OF DIETS FOR THE OBESE
If you are obese, you can try the following diets. However, be sure to consult your doctor first.
LOW CARBOHYDRATE DIET
A low-carb diet stimulates a chain of chemical reactions in your body. Called lipolysis, this process breaks down your body fat.
Studies have shown that a low-carb diet leads to weight loss. It can also improve insulin sensitivity in people with:
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Obesity
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Diabetes
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Prediabetes
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Metabolic syndrome
With this diet, you can consume around 1-5 oz. (52-150 g) of carbs daily.
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LOW-CALORIE DIET
You can achieve weight loss if you achieve a negative calorie deficit. This means you burn more calories than you take in. The “calories in, calories out” concept says you can consume 1000 to 1500 calories a day.
You can burn calories by being physically active while doing this diet. Also, make sure you do not miss out on essential nutrients.
VERY LOW-CALORIE DIET
This diet has fewer calories than a low-calorie diet. It involves consuming less than 800 calories a day.
However, this isn’t normally recommended for obese people. In cases where it is, patients are always supervised by a healthcare professional. Be sure to ask your doctor first if this diet is for you.
INTERMITTENT FASTING
This diet is unique because there aren’t any restrictions on what you can eat. However, you have to follow an eating cycle between periods of fasting.
Aside from helping you lose weight, intermittent fasting can help:
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Reduce insulin resistance
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Improve blood pressure control
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THE MEDITERRANEAN DIET
This diet is based on the diet popular in areas surrounding the Mediterranean Sea. It consists of nuts, seeds, seafood, olive oil, fruits, and vegetables.
This diet is rich in fiber, antioxidants, micronutrients, and:
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Monounsaturated fatty acids
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Omega-3 polyunsaturated fatty acids
One study has shown that the diet is effective for the obese.
MACRONUTRIENT RESTRICTION
This diet limits the three primary macronutrients: carbs, fat, and protein. Different weight loss outcomes can be expected from this method. Still, a study shows that this diet can affect fat storage and body weight.
THE ATKINS DIET
Named after Dr. Robert Atkins, this weight reduction diet is low in carbs. There is no limit on the amount of fat or protein in what you eat. That means you can feel more satisfied with it than with other diets. This diet can also:
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Promote an improvement in managing blood glucose levels
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Reduce triglycerides
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Improve HDL
THE ORNISH DIET
Another diet named after a doctor, Dr. Dean Ornish created this in 1977. It is kind of the opposite of the Atkins Diet. It is rich in complex carbs and low in fat.
The Ornish diet is also high in fiber thanks to its emphasis on:
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Whole foods
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Plant-based whole grains
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Fruits, vegetables, and legumes
An average weight loss of 3.5% can be achieved after six months. Physical activity is crucial to this diet's success.
THE PALEOLITHIC DIET
The Paleo diet aims to imitate the diet of our ancestors during the Old Stone Age. It mostly consists of plant-based food like fruits, vegetables, nuts, legumes, and seeds. For sources of protein, this diet relies on meat and fish.
Aside from weight loss, this diet can:
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Reduce the risks of heart disease
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Improve insulin sensitivity
THE VEGETARIAN DIET
Known as a healthy diet, many versions of the vegetarian diet allow for some animal-derived foods. With it, you can expect to lose more weight than those who follow a nonvegetarian diet.
If you follow the vegetarian diet, make sure you don't miss out on:
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Calcium
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Iron
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Protein
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Zinc
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Vitamin B12
THE VEGAN DIET
The vegan diet restricts you to plant-based sources of energy. This means that eggs, dairy, honey, meat, and fish are off the table.
By following a vegan diet, you can benefit from:
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Weight loss
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Better heart health
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Lower risks of cancer and type 2 diabetes
THE ZONE DIET
The Zone diet was developed to control insulin levels. This factor can lead to weight loss and body weight management. The diet involves eating:
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40% carbs
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30% protein
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30% fat
With this diet, you can lose about 3.4% of your weight in six months.
LOSE WEIGHT WITH HEALTHY FOODS & A HEALTHY DIET
There are many ways to plan meals that can give you the right body weight. However, not all diets are good for everyone. Your doctor can help you select one that suits you. The important thing is to take that first step toward healthy eating.
Consulting a healthcare professional can help you best manage your obesity. If you want to add to your healthy and balanced diet, try Health Quest 365's Organic Greens 365 !
FREQUENTLY ASKED QUESTIONS
Effective diets for obese individuals may include balanced approaches such as the Mediterranean diet, DASH diet, or low-carbohydrate diets, tailored to individual preferences and health goals.
Low-carbohydrate diets can be safe and effective for obese individuals when followed under the guidance of a healthcare professional, but long-term adherence and nutritional adequacy should be considered.
The Mediterranean diet emphasizes whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, which can support weight loss, improve cardiovascular health, and enhance overall well-being for obese individuals.
Meal replacement programs can be effective for weight loss and management in obese individuals by providing portion-controlled meals or shakes that are convenient, nutrient-dense, and calorie-controlled.
Physical activity is essential for weight loss and maintenance in obese individuals, supporting calorie expenditure, muscle mass preservation, metabolic health, and overall well-being when combined with a healthy diet.
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