Menu for obese people to lose weight healthy

Obesity is becoming more and more common as life becomes so busy that many people do not have time to take care of meals and rarely exercise. To better protect your health and get back in shape, you should start controlling your weight by making a menu for obese people.

Obesity can lead to a number of dangerous conditions such as osteoarthritis, cardiovascular disease, high blood pressure, insomnia, etc. However, you can avoid the above harms if you know how to plan a suitable weight loss menu. for the treatment of obesity. So what are the principles of menu planning for obese people to help control weight and protect health?

Principles of menu planning for obese people

A 2017 study published in the International Journal of Behavioral Nutrition and Physical Activity found that people who planned their meals in advance were less likely to be overweight or obese. . These people also eat more variety and have healthier diets. Besides, they can also save money on eating out when they have a ready-made menu.

To have a reasonable weight loss menu, you need to note the following principles:

1. Reduce greasy dishes: Fried foods with a lot of fat not only make the weight loss menu ineffective but also lead to many dangerous health problems. These are the foods that overweight and obese people should avoid to improve their weight and health.

2. Choose healthy foods: A meal should have enough substances such as protein (accounting for 15% of the diet), fat (30%, of which there is no more than 10% saturated fat) and complex carbs (accounting for 55% of the diet). Some food sources you can add to get enough of the above nutrient groups are:

• Egg
• Fish and seafood such as salmon, shrimp…
• Healthy oils like olive oil, avocado oil, etc.
• Meats such as beef, chicken, pork, lamb…
• Green vegetables such as cauliflower, spinach, cabbage, celery, cucumber…

When looking to buy these foods, look for a reputable source to ensure food safety.

3. Split meals: When planning a weight loss menu, you need to avoid eating too many meals, but divide the food you need to eat during the day into many small meals. This will make it easier for you to control the amount of food you eat. When eating, you should also eat slowly, chew thoroughly and focus on the meal. This way of eating will help the brain promptly signal to you that you are full to stop in time and the stomach will also work more efficiently.

4. Limit sugary water: In the menu for obese people, you need to prioritize sugar-free and calorie-free water like filtered water. In addition, you should also avoid drinks with a lot of sugar such as soft drinks, sports drinks or bottled water. Even fruit juice has a certain amount of sugar, so you need to be careful when including this type of water in your weight loss menu.

5. Prepare food ready: Although there are enough healthy foods, you may still feel lazy to cook on busy, tiring days. To cut down on cooking time on busy days, you can choose a free day to prep the ingredients or cook the finished dish and store it in the fridge. This food prep technique is called meal prep, a clever way to cook food for 2-3 days in one session. Once you have meal prep meals in the fridge, you’ll no longer eat out and have better control over how many calories you take in each meal.

For more food preparation inspiration, you can go online to find more ideas to cook delicious, yet beautiful dishes. If you enjoy reading, you can also buy cookbooks.

How to make a menu to lose weight every day

Each person has a different way of applying the secrets of building a weight loss menu depending on their preferences, allergies or easy-to-buy foods. However, you can refer to the following diet menus for more inspiration.

Mediterranean weight loss menu

The Mediterranean diet focuses on fruits, vegetables, olive oil, fish and other healthy foods. This diet does not focus on reducing calories or fat, but focuses on eating foods rich in fiber, lean protein, and unsaturated fats. There is a lot of research that has shown this diet can reduce the risk of death, improve weight, prevent cardiovascular disease, stroke and type 2 diabetes.

A weight loss menu you can refer to is:

• Breakfast: Cereal with Greek yogurt, cheese
• Lunch: Whole wheat bread with grilled chicken with sesame
• Afternoon: Salmon salad with beets and raspberries
• Snack: Beetroot, roasted almonds and your favorite vegetables with yogurt sauce

Eat clean weight loss menu

Eat clean, also known as clean eating, is a healthy diet that helps you lose weight safely and protect your health. With this diet, you will have nutritious snacks, so you will feel full longer and eat less during the main meal.

• Breakfast: A bowl of Greek yogurt with sliced strawberries, walnuts and chia seeds
• Morning snack: Toasted grain bread with cheese and mango sauce
• Lunch: Brown rice with salmon and Japanese soybeans
• Afternoon snack: Banana with flaxseed
• Dinner: Turkey and salad

Protein-rich weight loss menu

Protein-rich foods help you gain muscle and lose fat, so it is very suitable for those who are exercising. This nutrient-rich diet will also help you feel full for longer and have less cravings, thereby avoiding overeating at each meal.

• Breakfast: Broccoli and Parmesan
• Morning snack: Northern plums
• Lunch: Pumpkin soup cooked with chickpea butter
• Afternoon Snack: Kiwi
• Dinner: Brown rice with steamed salmon and asparagus

Low fat and salt weight loss menu

Fat and salt not only affect the process of weight loss, but can also reduce heart health. The following menu will help you avoid substances that are harmful to your body and health.

• Breakfast: Cooked oats with walnuts, bananas and skim milk
• Lunch: Broccoli, low-fat cream cheese, plain low-fat yogurt with flaxseed, half a peach, unsalted crackers
• Dinner: Salmon, green beans, almonds, salad with low-fat dressing, skim milk and an orange
• Snack: Skim milk and cookies

With the suggested weight loss menus above, you can customize the ingredients to suit your eating conditions, preferences, health and cooking skills. The amount of food in each meal is also completely dependent on the intensity of physical activity each day. Adjust the amount of food you eat so that the calories you take in are less than the calories you burn.

The harmful effects of obesity are great, but you can still protect yourself by controlling your diet closely. A reasonable menu for obese people will help you control your calorie intake, avoid unhealthy foods and easily reach a more reasonable weight. The desired shape and weight depends greatly on how you arrange and adhere to the weight loss menu every day.

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