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A plan to attack obesity should be two-pronged- a diet plan should be aimed at weight control and an exercise plan should be aimed at breaking down the excess fat deposits in the body. Diets should be tailored to meet each individual’s calorific requirements while at the same time allowing no fat deposits to form.
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The Diet plan chart differs for different people. There are diet charts for pregnant women, diet charts for weight loss, diet charts for diabetes, and more. The daily requirement of each individual depends on the age, height and weight, amount of physical activity, and illness if any. You should choose a healthy diet plan making sure that it is a balanced and complete diet.
A dietician normally draws up a weight loss diet chart aimed at gradual weight loss taking into account the individual’s activity levels and calorific requirements.
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Obesity is not only a cosmetic condition. It has health implications as well. Obese people are at higher risk of cardiac disease, hypertension, and diabetes.
There are diet plan charts aimed at a target weight loss of 2 kilos a week, tailored for calorific requirements of 600 -1200 calories per day.
1. Daily Calorific Requirement 600 calories:
- Breakfast -1 cup of tea without milk, a bowl of cucumber, tomatoes, carrots, 1 helping of papaya, 1 boiled egg
- Lunch-1 dry roti or a small bowl of brown rice, a bowl of lentil dhal, a bowl of salad
- Mid-afternoon snack– 2 Marie biscuits and a cup of tea without milk or a cup of low-fat curds/yogurt
- Dinner– same as lunch
2. Daily calorific requirement of 800 calories:
- Breakfast – 1 cup of coffee or milk with skim milk and a sugar substitute, 1 boiled egg, a bowl of chopped tomato, cucumber, carrots, and 1 serving of papaya or seasonal fruit.
- Mid-morning snack: 1 glass of buttermilk or green tea and a seasonal fruit
- Lunch- 2 dry rotis, a bowl of dhal, a bowl of salad, a cup of low-fat curd. A cup of brown rice can substitute the rotis
- Mid-afternoon snack- 2 low salt crackers or Marie biscuits with a glass of black or green tea
- Dinner- 2 dry rotis or a cup of brown rice, steamed fish or a bowl of steamed vegetables, a cup of dhal, a serving of salad
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3. Daily calorific requirement of 1200 calories:
- Breakfast: 2 idlis with vegetable curry or chutney, 2 slices of brown bread, 1 glass of tea with skim milk and sugar substitute, 1 serving of seasonal fruit
- Lunch: 2 dry rotis or a cup of brown rice, a bowl of salad, a big bowl of steamed vegetables, a bowl of dhal or lightly spiced sambar, a bowl of low-fat curds
- Dinner: same as lunch
- Mid-meal snacks: Vegetable clear soups, a bowl of low-fat curds, or yogurt.
