Obesity
- August 2, 2019
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
Diet Chart for Obesity
Obesity is a serious issues as it give rise to various other health issues. When the BMI (Body Mass Index of an individual is more than 30) than it is a major health concern. Obesity give rise to various health issues like heart problems, high blood pressure, diabetes, strokes, kidney problems, & many more. Every individual should maintain their weight according to height. A well-balanced diet should be included by each individual in daily routine. In your diet you should include healthy proteins, vitamins, calcium, minerals, low fat, & low carbohydrates. Always avoid non-vegetarian diet, unhealthy fats, & excess carbohydrates. Include green veggies, & fresh fruits in your diet plan.
| Foods to be Consumed | Foods to be avoided | |
|---|---|---|
| Fruits | Apple, Papaya, Peach, Orange, Guava, Kiwi, Lemon, Pear, Grapes, Plum. | Banana, Mango, Litchi. |
| Vegetables | Bottle gourd, Ridge gourd, Bitter gourd, Carrots, Beetroots, Cauliflower, Cabbage, Broccoli, Green onions, Spinach, Fenugreek, Mushrooms, Garlic, Ginger, Beans, Cucumber, Tomatoes, Radish. | Potatoes, Sweet potatoes, Varieties of Yam, Ladyfinger. |
| Grains | Wheat, Barley, Brown rice, Brown bread, Wheat pasta, Oatmeal, Chickpeas flour, Quinoa. | White rice, White bread, Corn flour, Pasta, White bread. |
| Legumes | Yellow lentil, Pink lentil, Green gram, Chickpeas, Kidney beans, Brown chickpeas, Black eyed peas, Split pigeon peas. | Black gram, Split black gram. |
| Dairy Product | Cow’s ghee, Cow’s milk, Buttermilk, Unsalted cow’s butter. | Butter, Cheese, Buffalo’s milk, Buffalo’s ghee, Salted butter, Cottage Cheese. |
| Oils | Olive oil, Sunflower oil, Flaxseed oil, Coconut oil, Mustard oil. | Peanut oil, Sesame oil. |
| Nuts | Soaked almonds, walnuts, and figs, Flax seeds, Pumpkin seeds, Sunflower seeds. | Peanuts, Cashews, Pistachios . |
| Spices | Green cardamom, Cumin, Coriander, Fennel, Fenugreek, Black pepper, Clove, Turmeric, Asafoetida, Mustard, Green chilies. | Excessive salt, Red chilies. |
| Animal product | Eggs whites. | Egg yolks, Red meat, Seafood, Meat, Chicken. |
| Beverage | Herbal tea, Green coconut water, Fresh fruit juices. | Carbonated drinks, Coffee, Tea, Alcohol, Red wine, Beverages. |
| Sweeteners | Non-refined sugar, Honey, Jaggery. | White sugar. |
Valuable Tips:
1) Drink a glass of lemon water daily early in the morning on an empty stomach.
2) Apple Cider Vinegar: Take a teaspoonful of apple cider vinegar in a glass of water. Drink this early in the morning on an empty stomach.
3) Drink at least 8 to 10 glasses of water daily in the morning.
4) Eat green vegetables & fresh fruits.
5) Avoid oily, spicy, & fried food items.
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.