Diet for Weight Loss

What is Overweight & Obesity?

Obesity occurs when excess fat accumulates due to an imbalance between calories consumed and calories burned. It increases the risk of diabetes, heart disease, and metabolic disorders.

Diagnosis & Symptoms

✅BMI ≥ 25 (overweight), BMI ≥ 30 (obese)
✅Increased waist circumference (>102 cm in men, >88 cm in women)
✅Fatigue, breathlessness, joint pain, hormonal imbalances

Key Dietary Principles

• Calorie Deficit: Burn more calories than consumed.
• High Protein & Fiber: Keeps you full for longer.
• Avoid Sugar & Processed Foods: These lead to fat accumulation.
• Hydration: Helps with metabolism and reduces cravings.

Foods to Include

✅Proteins: Eggs, chicken, fish, paneer, tofu, dal
✅Whole Grains: Brown rice, quinoa, oats, millets
✅Fruits & Vegetables: Berries, leafy greens, cucumber, carrot
✅Healthy Fats: Nuts, seeds, olive oil, avocados

Foods to Avoid

❌ Refined Carbs: White rice, bakery products, sugar
❌ Deep-Fried Foods & Sugary Drinks

Lifestyle Tips

✔Engage in regular exercise (walking, yoga, HIIT, strength training)
✔Maintain good sleep hygiene
✔Manage stress through meditation and deep breathing

Personalized Nutrition Matters!

While this diet is beneficial for managing weight loss, every individual requires a customized diet plan based on their body composition analysis, food preferences, and any other existing health conditions. Consulting a nutritionist ensures that your diet is tailored to your specific needs for the best results.

For a personalized weight loss diet plan, feel free to book a consultation with me!