|
Weight Control |
 |
Diet Therapy for Obesity
Nutritional and diet therapy are the first line of defense against weight gain used by many people.
In general, the treatment involves eating differently, not eating less. There are many dieting approaches that use different ways to manipulate our intake of protein, carbohydrates, and fat. Here are some sensible guidelines.
Eat the proper foods. Rotate your foods. Eat a variety of foods. Eat meals that consist of a balance of proteins, complex carbohydrates, and some fat. Proteins can increase your metabolic rate by as much as 30 percent, and help to balance the release of insulin by prompting secretion of the pancreatic hormone glucagon. Protein-induced glucagon mobilizes fats from the tissues in which it is stored, thus aiding in weight loss. By eating balanced meals you get more steady blood sugar levels and the ability to burn stored body fat for long-term weight loss.
Food Guidelines
- Incorporate high-fiber and unrefined complex carbohydrates, such as whole grains because the body is less successful digesting these and feels full sooner than with refined carbohydrates, such as sugar and white flour.
- Eat raw or lightly cooked vegetables
- Consume protein with low amounts of saturated fat, including dry peas and beans.
- Eat your main meal in the middle of the day, when you will burn off more of the calories you take in. A large meal eaten at night, when you are more sedentary, is less easily digested and absorbed.
- Replace daily consumption of soft drinks, fruit juices, and milk with six to eight glasses of water.
- Avoid diets that count calories. They
increase your risk for developing eating disorders such as anorexia nervosa and bulimia.
Other Recommendations
Limit sugar intake.
Drink plenty of purified water each day.
Altering eating habits
Exercising daily.
Using nutritional supplements such as zinc, B vitamins, chromium etc.
A typical first step in devising a treatment program for obesity is start a food diary where you record the following information:
What foods do you eat each day, including all snacks and portion sizes?
When and where do you eat?
Are you alone or with other people when you eat?
What is your mood or stress level while eating?
When are your bowel movements?
This information can help a nutritional therapist assess the best treatment for you.
Recommended Foods To Take
Complex carbohydrates with protein
Lentils
Tofu
Plain baked potatoes (no toppings, except for vegetables)
Sesame seeds
Beans
Brown rice
Whole grains
Low fat meat and fish
Skinless turkey
Chicken breast
White- fish
Low-calorie vegetables
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Green beans
Kale
Lettuce
Onions
Radishes
Spinach
Turnips
Low- calorie, low-carbohydrate fruits
Cantaloupe
Grapefruit
Strawberries
Watermelon
Herbal Teas
Sea vegetables are rich in minerals and amino acids. They regulate metabolism and help to control weight.
Cold-pressed flax oil provides hormonal balance for those who have eaten excess animal products. Two teaspoons of flax oil can be poured over food each day; or eat three tablespoons of soaked or crushed flaxseed. Eat soaked seeds alone to make digestion easier.
Spirulina
White fish
Goat's milk normalizes the weight of the body. Take it raw.
Foods to Take in Moderation
Vegetables/Fruits with High Calories
Bananas
Cherries
Corn
Figs
Grapes
Green peas
Hominy
Pears
Pineapple
Sweet potatoes
White rice
Yams
Products with Essential Fatty Acids
Limit the consumption of these to no more than twice a week.
Avocados
Olives
Olive oil
Raw nuts and seeds
Corn germ
Wheat germ
Foods containing small amounts of essential fatty acids
Apples
Brown rice
Buckwheat
Chestnuts
Grapes
Oatmeal
White potatoes
Yellow vegetables
Foods to Avoid
Shellfish
Fried or greasy foods
Alcohol
Never consume
Sources of Animal Fat
Cream
Gravies
Ice cream
Mayonnaise
Meat
Rich dressings
Whole milk
Fried foods
White flour products
Salt
Processed foods
Fast food restaurants and all junk foods
Sweets
Soda
Pastries
Pies
Cakes
Doughnuts
Candy
All products containing refined sugar
(including white sugar, brown sugar, and corn sweetener)
Recommended Snacks to Take Occasionally
Celery and carrot sticks.
Low-fat cottage cheese topped with fresh applesauce and walnuts.
Unsweetened gelatin made with fruit juice in place of sugar and water.
Natural sugar-free whole-grain muffins.
Freshly made unsalted popcorn.
Rice cakes topped with nut butter (but not peanut butter).
Watermelon, fresh fruit, or frozen fruit popsicles.
Unsweetened low-fat yogurt topped with granola or nuts and fresh fruit.
Notes:
Poultry and fish should be broiled or baked, never fried.
Eat fresh fruits and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits.
Eat foods raw, if possible. If foods are heated, they should be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.
Drink six to eight glasses of liquids daily. Herbal teas and steam-distilled water with trace minerals added are good. They are nonfattening fillers that also help to dilute toxins and flush them out of the body. Herbal teas mixed with unsweetened fruit juice are very satisfying low-calorie drinks and are also very filling. Use these between meals and when a desire for sweets hits you. Drink sparkling water mixed with fruit juice in place of sodas.
Pay particular attention to the fat in your diet. Some fat is necessary, but it must be the right kind.
Eliminate saturated fats from the diet completely.
Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells.
Follow a fasting program once monthly.
For a quick energy boost, try taking a spirulina tablet. Use wheatgrass to calm the appetite. This is a very nutritious fuel from whole food that assists metabolic functions. Kelp is also beneficial.
Do not consume alcohol in any form, including beer and wine. Alcohol not only adds calories, but it inhibits the burning of fat from fat deposits. It can also interfere with your judgment, so you may find yourself eating things you ordinarily would not.
Use powdered barley malt sweetener instead of sugar. This is highly concentrated but not dangerous. It contains only 3 calories per gram (approximately 2 teaspoons). This sweetener is also beneficial for people with diabetes or hypoglycemia.
Use extra fiber daily. Guar gum and psyllium husks are good sources. Take fiber with a large glass of liquid one-half hour before meals.
Note: Always take supplemental fiber separately from other supplements and medications.
See Also:
Diet Therapy for Stress management
Multivitamins and Mineral Therapy
What Food Nutrition Labels Really Mean
Next Topic:
[Weight Control Infocenter Home] [ Articles on Weight Control ] [Remedies Home] [ Holisticonline.com] [ Holistic Living Home] [Healthy Recipes Home] [ Nutrition Diet Infocenter]
Holisticonline.com is developed and maintained
by ICBS, Inc.
Send mail to: info@holisticonline.com with
comments about this web site.
Copyright ©
1998-2011 ICBS, Inc. Terms of Use
All Rights Reserved.