Lack of proper diet to control obesity or supportive diet for weight reduction is the major cause for obesity. Lesser time to cook healthy food and not getting time to take a proper and timely meal promotes snacking on fast and junk food which helps the body to gain weight.
Diet to control obesity or for weight reduction should be a healthy diet too, as in long run lack of any necessary and vital mineral in the diet can pose serious ailments and problems to overall health. Any one food group cannot provide complete nourishment so combination of necessary food groups and choosing low fat variety from each group is the best method of working out a healthy and weight reducing diet. Five main food groups for proper nourishments are fruits, vegetables, cereals and grains, dairy and poultry, fish and meat products.
Significant reduction in the intake of saturated fats, refined processed carbohydrates and junk food and diet comprising of five essential food groups makes an effective diet to control obesity. For fast weight reduction focus shall be on consuming food in their most natural form. Virtually all fruits and vegetables are low in fat, calories and salt, consumption of fruits and vegetables provide anti-oxidants, vitamin A, C and E and phytochemicals to the body, which helps in gaining optimum health.
Breads, pasta, grain and cereals are rich in fiber and help the body in avoiding absorption of fat thereby reducing the calorie intake. These shall be taken in the form of wholegrain cereals, wholemeal pasta, wholemeal flour and brown rice for maximum benefit to get a diet for fast weight reduction.
Dairy products are rich sources of high quality protein, calcium, vitamin D, vitamin A, vitamin B12 and other vital minerals. Though most of the dairy products are rich in fats but they have important minerals those help in dissolving fat and sugar. So, inclusion of low fat dairy products like butter milk, skimmed milk, low fat butter etc will improve the quality of diet to control obesity.
Consumption of water is equally important as the diet for weight reduction. Drinking 8-10 glasses of water in a day is a must for reducing obesity. Consumption of butter milk, skimmed milk, barley water any fruit juice or steamed green vegetable shall be used to satisfy mid-meals hunger pangs.
Juice fast for 7-10 days and then embarking over steamed vegetables and salad for another 7-10 days, after that consuming a healthy diet with fruits, seeds and cereals as its part can be an effective therapy and diet to control obesity. Foods that should be strictly avoided are butter, cheese, potato chips, crackers, soft drinks, sugar, chocolate, cream, meat and other foods which are high on fat and low in fiber.
Few eating habits can be an important aspect of total diet to control obesity. Chewing the morsel well until it has changed itself into a milky liquid, particularly hard substances, shall be well chewed before swallowing. No water during the meals and not before half an hour after the meal. Avoid eating until there is pressing hunger. These habits help the body in digesting the food well.