Diet Plan For Obese Female

The Academy of Nutrition and Dietetics defined obesity as having a body mass index, or BMI, greater than 30. Body mass index helps estimate body fat and is based on body weight in relation to height.

Body mass index BMI can be calculated by multiplying weight in pounds by 703, then dividing by height in inches. The Academy of Nutrition and Dietetics provides an online adult body mass index-BMI- calculator.

According to a 2013 data study from the American Heart Association, there are over 154 American adults that are overweight, and of that number, 78 million adults are obese and 42 million of them are women.

Being obese increases risks for chronic diseases like heart disease, hypertension, type II diabetes, and certain cancers, and women who are obese can drastically improve their health with an appropriate diet and exercise program.

The Obesity Education Initiative recommends weight loss for obese women to help decrease risk for a disease. Adult women typically need fewer calories per day than men, according to the USDA’s Center for Nutrition Policy and Promotion, and to lose weight successfully, experts recommend that obese women, like men, reduce their consumption by 500 to 1,000 calories per day to achieve a 1- to 2-pound per week weight loss.

After six months of weight loss, which should be up to 10% of first body weight, weight maintenance is encouraged before losing additional weight.

How to Lose Weight Fast

There are many ways to lose a lot of weight fast, however, most of them will make you hungry and unsatisfied, and if you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

Some plans outlined here on how to lose weight will reduce your appetite significantly, make you lose weight quickly, without hunger, and improve your metabolic health at the same time.

Obesity puts you at a dire risk of health complications and early death, thus, a woman must take extra effort to reduce her weight, using lifestyle, dietary and possibly medical interventions, to reduce her risk of chronic disease.

Before embarking on any weight reduction plan or making changes, discuss your weight loss strategy with your doctor to make sure it’s a safe plan that’s right for you.

Diet Plan

For obese women, experts recommend the Low-Calorie Step I Diet consisting of 15% of total calories from protein, 55% or more from carbohydrates and 30% or less from fat.

Saturated fat and dietary cholesterol should be limited while consuming up to 20 to 30 grams of fiber per day is recommended.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs), and when you do that, your hunger levels go down and you end up eating much fewer calories, which causes your body to start feeding off of stored fat instead of burning carbs for energy.

Cutting carbs also lower insulin levels, causing your kidneys to shed excess sodium and water out of your body, which in turn reduces bloat and unnecessary water weight.

It is not surprising to lose up to 10 pounds in the first week of eating this way; both body fat and water weight.

Low-Carb Vegetables include:

  • Spinach
  • Tomatoes
  • Broccoli
  • Cauliflower
  • Kale
  • Brussels sprouts
  • Cabbage
  • Lettuce
  • Cucumber
  • Swiss chard

In summary, removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source, and low-carb source.

Planning your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources include Meat (Beef, chicken, pork, lamb, etc.), Fish and Seafood (Salmon, trout, shrimp, etc.), and Eggs (Whole eggs with the yolk are best).

Eating plenty of protein has been shown to boost metabolism by 80 to 100 calories per day.

High-protein diets can also:

  • reduce cravings and obsessive thoughts about food by 60%,
  • reduce the desire for late-night snacking by half, and
  • make you so full that you automatically eat 441 fewer calories per day

When it comes to losing weight, protein is the leader of nutrients, and a diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

3. Fat and Oil

Fat dietary Sources include

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Aim to eat 2–3 meals per day, and if you find yourself hungry in the afternoon, add a light 4th meal.

Read: Exercise Plan for Obese Female


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