Obesity

Do you think obesity is a disease prevailing only in western world?

According to National Family Health Survey (NFHS-5), obesity rates among Indians have increased in year 2019-20 as compared to year 2015-16 and one in four Indians is now obese. This increase in could be due to our modern lifestyle and food choices and it is a matter of concern for sure as obesity increases risk of other diseases such as diabetes, heart disease, high blood pressure and even some type of cancers.

To tackle this, one needs to reduce weight and to reduce weight, one needs to emphasize on nutrition. In simpler words if I say, if one ends up eating butter laden parathas after work out, it’s not possible to lose even an inch after 2 hours of work out in the gym. However, people often miss this simple fact.

This leads to the next question; what to eat which can help to reduce weight. Let’s talk about 5 food items which helps to melt body fat;

1) Eggs: Eggs are rich in protein. Plus, they are loaded with vitamin B12, minerals, iron, calcium and other nutrients. Eggs help in fasten metabolic activity and can make you feel full so we do not get hungry for a long period of time after eating eggs. According to one study conducted in 2018, eating 12 eggs per week for a continuous period of 3 months helps in weight loss. One can add fresh fruits, sprouted beans, green vegetables etc. for a breakfast along with 2 organic eggs.

It is important to note here, eggs do not increase risk of cholesterol and heart disease if eaten in moderation and most importantly, if eaten in a right way. Fried eggs and omelette made with lots of ghee, butter and cheese should be avoided.

2) Green-tea: Green-tea is rich in nutrients and antioxidants that protect against certain cancers. Apart from this green tea helps in improving brain health, fire up digestion, aid weight loss, reduce risk of diabetes and heart disease. Drinking 3 to 5 cups of green tea a day is beneficial.

Green-tea helps when consumed at a right time and in moderation. Green-tea consumed on empty stomach increases stomach acid and may lead to bloating and gas by disturbing digestive system. Further, there are few contradictory views over green tea consumed before bed. As per few reports, green tea consumed before bed help promote sleep and quality. Contrary to this, one study conducted about the foods and drinks that are most likely to irritate bladder and according to that study, green tea might irritate your bladder so best is not to consume before bedtime.

It’s more about bio-individuality when we talk about green tea. Best to consume in moderation, preferably in daytime and not on empty stomach and observe how your body responds.

3) Oatmeal: Oatmeal is rich in fiber and antioxidants. It helps in reducing blood sugar, cholesterol level and improve digestive system by feeding healthy gut bacteria. Eating oatmeal provides feeling of satiety and thereby helps in maintaining weight or aiding weight loss.

Swap your afternoon snack with a bowl of oatmeal added with warm milk, fresh fruits, nuts and seeds.

4) Green vegetables: Green vegetables are rich in vitamins, minerals, fiber and contains the lowest calorie. To aid weight loss, one needs to focus on consuming 2 to 3 portions of green vegetables daily eg. Spinach, broccoli, cauliflower, cabbage, french-beans, carrots, pumpkin, zucchini, cucumber etc. In addition, add a bowl of salad to reduce waist circumference faster.

5) Berries and citrus fruit: All kinds of berries and citrus fruits like grape, strawberry, raspberry, mulberry, gooseberry (amla), peach, apricot, cherry, jamun, lemon, orange, grapefruit etc are rich in antioxidants, vitamin C, fiber and other nutrients. They are also high in pectin which improves digestive system, aids weight loss, lower cholesterol and triglyceride levels, and improves blood sugar. Target to eat 2 to 3 fresh fruits a day.

Changes in lifestyle will surely help you lose weight in long term, with only one condition ; “consistent efforts”