DIET FOR OVERWEIGHT
BMI is a very reliable fact, except in some extreme cases of age, height and in very muscular people. Because muscles weigh more than fat, a person with a highly developed muscle mass can have a high BMI without being overweight.
The main objective in the treatment of overweight is to establish healthy eating and living habits to reach a reasonable weight from a loss of fat mass. In addition, we must maintain this diet in the long term, avoiding nutritional deficiencies. It is also essential to prevent weight gain, that is to prevent overweight from evolving into obesity.
Balanced diet and frequent exercise
To reduce overweight we will follow a balanced diet and a regular exercise plan. We must keep in mind that very restrictive diets are never healthy because they cause a significant loss of lean mass (muscle) and favor eating disorders. Therefore, an ideal food plan to act against overweight should always be normocaloric or with minimal calorie restriction.
The food recommendations are the same as for the general population, mainly limiting the intake of saturated fats. To do this, we will consider the following food selection:
Dairy products. Milk and yogurts will be skimmed; The cheeses, lean. 2-3 servings per day are recommended to ensure adequate calcium intake.
Meat and fish. Lean cuts will be selected and visible fat will be removed before cooking. In the case of birds, remove all skin. We will avoid foods high in saturated fat, such as sausages and bacon. It is recommended to consume fish at least three times a week.
Eggs It is a very complete food that has a high biological value protein. It will preferably include cooked or passed through water and frying will be avoided.
Cereals, legumes and tubers. They provide mainly complex carbohydrates, very useful in appetite control because they increase the feeling of satiety. Of this group, the pastries (croissants, ensaimadas, muffins, donuts, etc.) will be restricted.
Fruits and vegetables. Choose raw fruits of firm consistency, avoiding cooked pieces or shakes that provide less satiety. A high consumption of vegetables is recommended. Ideally, consume at least five daily servings between fruits and vegetables.
Fat and oils It uses cooking methods that require little fat (iron, oven, papillote), reducing the use of fried foods, fatty sauces and batters. The use of extra virgin olive oil is recommended.
Sugar and derivatives. Restrict foods with a high concentration of sugars: sugar, jam and soft drinks. Instead, use sweeteners and diet sodas that do not provide calories.
It is important to remember that regular physical activity is essential in the treatment of overweight, especially during the maintenance stage to avoid the recovery of lost weight.
