Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Obesity
Obesity is a real endemic disease; in recent years it has affected up to 1/3 of the general population, mainly in the geographical areas characterized by: economic well-being, increased technology and the spread of junk-food.
Obesity causes a reduction in the quality of life and increases the risk of injuries as well as that of early mortality; the obese appear to be predisposed, or better directly related, to the incidence of: diabetes, hypertension, dyslipidemia (high cholesterol and high triglycerides), hyperuricemia, joint degeneration, atherosclerosis, cerebral stroke, myocardial infarction etc.
Obesity can be secondary, therefore promoted by some pathological conditions of an organic nature (Cushing's syndrome, hyper-insulinemia, sometimes the polycystic ovary, etc.) or psychiatric (Binge Eating Disorder, major depression or depressive symptoms, etc.). Furthermore, obesity is often aggravated by the use of certain drugs.
The eating behavior disorder (DCA) most frequently associated with nutritional abuse is the Binge Eating Disorder (BED - compulsive feeding syndrome), but the correlation between the two pathologies is still not well known; it has been hypothesized that these are two reciprocal risk factors and that both can be encouraged by dissatisfaction with one's own body image, by other psychiatric symptoms (such as depressive ones), etc.
Diet for obesity
The diet for obesity is a diet that promotes weight reduction and the restoration of metabolic homeostasis but which, in all senses, NEVER DEFINITELY AFFECTS the state of health of the obese.
The diet for obesity must be first and foremost EDUCATIONAL, which means that, at the end of the therapy, the subject MUST KNOW how to eat to preserve physical fitness; this prerogative totally excludes extreme diets, low-carb diets and ketogenic ones. Rather, the diet for obesity is based on some ethical and methodological principles that can be briefly summarized as:
- Hypocaloricity, but with total energy NOT less than 70% of metabolic needs
- Nutritional balance, with all the variables of the case and the possibility of maintaining carbohydrates and lipids at the lower limit of the permitted range
- Meeting the recommended rations of essential fatty acids and essential amino acids
- Satisfaction of the recommended rations of vitamins, mineral salts and dietary fiber
- Maintenance of hydration
...and again:
- Food education
- Restoring metabolic parameters
- Reduced risk of early mortality
- Weight maintenance achieved.
Useful supplements in the diet for obesity
Being predominantly balanced, the obesity diet does not require specific supplements; in the most extreme cases (obese infirm or bedridden, therefore with decidedly restrictive diets), it is possible to suggest compensating for food shortages with over-the-counter products containing vitamins and mineral salts, but only in the event that the dietary intake does not reach the minimum indispensable recommended.
Some professionals suggest the use of thermogenic supplements even if, personally, I believe that introducing stimulating molecules (nervine) at levels that can obtain appreciable results on weight loss can be detrimental from other points of view (side effects of thermogenic drugs).
Diet against obesity: example
- Former basketball player; currently she works as a hospital employee, follows various pharmacological therapies and suffers from reduced glucose tolerance - hyperglycemia) and inflammation of the left knee joint (which precludes much of the desirable physical activity). He is very hungry in the morning and less and less until the end of the day.
| Sex | Female | |||
| Age | 50 | |||
| Stature cm | 180 | |||
| Wrist circumference cm | 17.5 | |||
| Constitution | Robust | |||
| Stature / wrist | 10.3 | |||
| Morphological type | normolineo | |||
| Weight kg | 108 | |||
| Body mass index | 33.3 | |||
| Desirable physiological body mass index | 24.1 | |||
| Desirable physiological weight kg | 78.1 | |||
| Basal kcal metabolism | 1508.3 | |||
| Coefficient of physical activity level | 1.42 | |||
| Kcal energy expenditure | 2141.8 | |||
| Diet | IPO CALORICA - 30% | 1500 Kcal | ||
| Lipids | 25% | 375 kcal | 41, 7g | |
| Protein | ≤ 1.5g / kg | 468.6 kcal | 117, 2g | |
| Carbohydrates | 43.8% | 656, 4kcal | 175g | |
| Breakfast | 20% | 300kcal | ||
| Snack | 15% | 225kcal | ||
| Lunch | 35% | 525kcal | ||
| Snack | 5% | 75kcal | ||
| Dinner | 25% | 375kcal | ||
Obesity diet example - DAY 1
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Muesli, with hazelnuts and fruit | 45g, 153.0kcal | ||
| Snack, about 15% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with tomato sauce | |||
| Integral semolina pasta | 60g, 194.4kcal | ||
| Tomato puree | 100g, 24.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Baked ham | 50g, 107, 5kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Pan-fried veal loin | |||
| Veal loin, lean meat | 200g, 232.0kcal | ||
| Fennel | 200g, 62.0kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
Obesity diet example - DAY 2
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Jam, general | 20g, 55.6kcal | ||
| Snack, about 15% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Rice with zucchini | |||
| White rice, short grain | 60g, 214.8kcal | ||
| Zucchini | 100g, 16.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Flakes of low-fat milk | 100g, 86, 0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Baked sea bass | |||
| Sea bass, various species (only edible part) | 250g, 242, 5kcal | ||
| Fennel | 200g, 48.0kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
Example diet for obesity - DAY 3
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Muesli, with hazelnuts and fruit | 45g, 153.0kcal | ||
| Snack, about 15% kcal TOT | |||
| Kiwi | 200g, 122.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Velvety potatoes and rocket | |||
| Potatoes | 250g, 192.5kcal | ||
| Rocket salad | 100g, 25.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Bresaola | 50g, 87.5kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Fresh ricotta | |||
| Semi-skimmed milk ricotta | 200g, 276.0kcal | ||
| carrots | 150g, 61.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
Obesity diet example - DAY 4
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Jam, general | 20g, 55.6kcal | ||
| Snack, about 15% kcal TOT | |||
| oranges | 200g, 126, 0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with eggplant | |||
| Integral semolina pasta | 60g, 214.8kcal | ||
| Eggplant | 100g, 24.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Flakes of low-fat milk | 100g, 86, 0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Egg white omelet | |||
| Chicken egg whites | 400g, 192.0kcal | ||
| Chard | 200g, 38.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
Obesity diet example - DAY 5
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Muesli, with hazelnuts and fruit | 45g, 153.0kcal | ||
| Snack, about 15% kcal TOT | |||
| Clementine | 200g, 94, 0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Rice with mushrooms | |||
| White rice, short grain | 60g, 214.8kcal | ||
| Champignon mushrooms | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Low-fat ham | 50g, 109.0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Grilled chicken breast | |||
| Sea bass, various species (only edible part) | 200g, 220.0kcal | ||
| Artichokes | 150g, 70.5, 0kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
Example diet for obesity - DAY 6
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Jam, general | 20g, 55.6kcal | ||
| Snack, about 15% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Potato and artichoke cream | |||
| Potatoes | 250g, 192.5kcal | ||
| Artichokes | 100g, 70.5kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Baked ham | 50g, 107.5kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Grilled sea bream | |||
| Sea bream (only edible part) | 250g, 225.0kcal | ||
| Endive | 200g, 34.0kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
Example diet for obesity - DAY 7
| Breakfast, about 20% kcal TOT | |||
| Milk with reduced fat content, 2% | 300ml, 150.0kcal | ||
| Muesli, with hazelnuts and fruit | 45g, 153.0kcal | ||
| Snack, about 15% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Wholemeal rusks | 25g, 106.5kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta allecarote | |||
| Integral semolina pasta | 60g, 194.4kcal | ||
| carrots | 100g, 41.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Flakes of low-fat milk | 100g, 86, 0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| TOT extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% kcal TOT | |||
| Skim milk yogurt | 125g, 70.0kcal | ||
| Dinner, about 25% kcal TOT | |||
| Grilled fillet | |||
| Pork fillet | 200g, 218.0kcal | ||
| Fennel | 200g, 62.0kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
