Obesity is now one of the most common health problems worldwide, mainly due to lack of health education and food awareness, as well as other environmental factors such as food availability, well-being, and lack of interest in sports. Though it is more complicated than that, we could generally define obesity as the increase in the amount of fat in the body. According to the amount of fat, we could classify obesity into mild, moderate, and severe. It should be noted that those extra calories that we get come from excessive sugar and fat intake.
Obesity is not just a heavy weight, a huge body, slow movement and abnormal measurements. It is a fundamental problem that carries with it what is even more dangerous. Obesity has disastrous effects on health and the efficiency of the heart, arteries, liver, gallbladder, kidney, pancreas, skin, joints and breasts. It also affects digestion and breathing. Additionally, obesity is one major risk factor for multiple diseases such as cancer, high blood pressure, kidney failure and type 2 diabetes
Obese people also suffer psychologically and physically, because our society – unfortunately – tends to link beauty, intelligence and even success with thinness. Studies suggest that unhealthy nutrition and lack of exercise are major causes of obesity and that a healthy eating program and regular exercise contribute to reducing the risk of these diseases.
Why can’t I feel full?
The sense of fullness
- Before eating, your body sends signals to the brain that it needs food. The brain sends signals to your body to get prepared for eating. After eating, however, if your food is deficient in an essential element (minerals, vitamins, fatty acids and basic proteins), the brain keeps sending signals to your body that you are hungry because you did not get enough of that element. As long as your food is incomplete (like in fast food and ready meals) you will feel full, but not satiety. Then, as the stomach empties a bit, you begin to feel hungry again. (Remember that if you change your habits, your brain will need some time to change its response system to satiety).
2) Self-retaliation (vicious cycle)
Overeating can also occur as a result of blaming oneself due to the low self-esteem often observed in obese people. The greater the weight, the greater the self-reprimand, the more food that is consumed, and the greater the weight, leading to a vicious cycle. The best solution is to stay away from all the people who underestimate you and make you feel inferior. Anyone who frustrates you should be removed from your life forever. Get close to those who respect your opinions and love you as you are. And most importantly, avoid any destructive behavior that could reduce your self-esteem.
3) Addiction to a particular category of food
- The most common addictions are observed with sugar and meat. It has been scientifically proven that these foods cause physical and psychological addiction such as those seen with drugs, but with the power of will, their treatment is easy.
What are the dietary methods for treating obesity?
- There are currently 9 trends to tackle obesity. Some of these trends are sometimes combined into one treatment.
1- Under-eating (Low calorie diets)
2- Diuresis and flushing of water and toxins by the kidneys in urine.
3- Frequent flushing of water and wastes through the digestive tract.
4- Appetite Suppression.
5- Reducing the amount of fat absorbed into the body.
6- Distending the stomach with soluble fiber to speed satiety.
7- Enhancing the basal metabolic rate inside the body.
8- Increasing fat oxidation (Fat Burning).
9- Meal Replacements with specific caloric and macronutrient content.
● High-fiber Whole grains: whole wheat, brown rice, barley and their products (bread, pies and cakes) are among the best healthy foods to protect against obesity. Avoid white flour and white rice products.
● Vegetables: Eat all kinds of fresh, cooked or frozen vegetables. Dark vegetables such as spinach, broccoli, Jew’s mallow, radish, watercress, celery and lettuce are preferred.
● Fruits: Low-calorie fresh fruits such as apples, melons, apricots, strawberries, guava and grapefruit. Eat fruits more often than their juice because they contain fiber. Cut down on high calorie fruits such as dried fruits, bananas, mangoes and figs.
● Meats: Choose low-fat white meat such as chicken, turkey, skimmed turkey and grilled fish.
● Eat legumes such as beans, lentils, white beans, cowpea and soybeans for breakfast and dinner.
Avoid high-fat meat and processed meat such as luncheon, sausages and burgers. In general, your intake of animal protein and fish should not exceed 5 times per week.
● Avoid sweet treats as much as possible, including pastries, pies, cakes, ice-cream and plain sugar, as sugar activates the secretion of insulin, which stimulates the storage of fat in fat cells.
● Dairy products: choose low or fat-free dairy products and fresh yogurt.
● Fat & Oils: Eat cold-pressed vegetable oils such as olive oil, sesame oil and linseed oil. Avoid all saturated fats, hydrogenated oils, margarine, solid oils and fried foods.
● Drinks: Fresh fruit and vegetable juices are preferred to canned ones. Drink filtered water and herbal teas. Start your morning with lemon juice in a glass of warm water, sweetened with honey. Avoid soda.
● Spices: Eat chili – Garlic – Thyme – Marjoram – Apple vinegar.
Herbal and Dietary Supplements:
● Psyllium husk and flaxseeds: work to fill the stomach and give a sense of satiety.
● Green tea, cinnamon, ginger, mate and chili all stimulate glucose and fat metabolism
● Parsley, celery, dandelion, alfalfa help to remove the excess of water and toxins from the body.
● Omega 3 acids: Essential fatty acids in flaxseed oil, salmon, sardines and herring help to activate the enzymes responsible for fat burning, as they improve muscle contraction during exercise.
● Chitosan: works to bind with fat in the intestine and eliminated in stool before being absorbed.
● Coconut oil: Easily metabolized inside the body, studies have shown it reduces waist circumference especially in women.
● Spirulina: A very good source of proteins and minerals, maintains sugar levels and suppresses appetite.
The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.