Obesity is an overlooked issue in India. In developing countries, the economy affects the dietary habits of the people. In a nation like India, often, obesity and overweight are linked to chronic diseases and not dietary habits. And of course, malnutrition is considered to be a greater issue than obesity. Currently, India is home to 60 million obese individuals (15 times higher than Australia) and the burden it has on economy is significant.
There are simple techniques that can be incorporated into every day life to combat obesity.
Sian Porter, a dietician from British Dietary Association, introduces us to a health plan to consume proper nutrients.
Carbohydrates: the size of a clenched fist
Meat: the size of an open palm, discounting the fingers
White fish: the size the hand, including fingers
Oily fish: the size of the hand, may include the fingers if weight is not a concern
Spinach: twice the scoop of two hands
Berries: two cupped palms
Vegetables: the size of a fist or moreUncooked pasta: the size of a clenched fist
Uncooked rice: the size of a clenched fist
Cereal: the size of a cupped hand
Butter: the size of the thumb tip, measure from knuckle to nail
Chocolate: the size of the index finger
Cheese: the length and depth of both thumbs
Cake: the length and width of two fingers
Nuts: one cupped palm
Avoid Fad Diet
Try not to be lured by fad dieting practices like staying without food for prolonged hours or eating large meals after gaps or cutting out entire food groups such as meat, fish, wheat or dairy products.
When your body is vacant, it converts enzymes and other chemical compounds in your body into fat. So, all that compulsive ‘no-eating’ hours would be useless in the end.
Instead, choose a responsible diet programme that educates you about issues such as portion size over a period of time. Making changes to long-term eating behaviour can achieve gradual sustainable weight loss rather short-term rapid weight loss, which is unlikely to last.
Say NO to a very low calorie diet
A very low calorie diet or VLCD can be effective but not safe. A human body needs all the nutrients in essential amounts and involves some amount of calories to produce energy which is vital for surviving everyday life. A VLCD must only be taken under a professional supervision.