What diet should obese people pay attention to?

Obesity refers to excessive body fat accumulation, weight gain, weight exceeding 20% of ideal body weight or body mass index (BMI) ≥25. There is no obvious reason called simple obesity, and there are obvious reasons called secondary obesity.

The ideal weight can be calculated according to the following formula:

Ideal weight (kg) = [height (cm)-105)×0.9 (male)

or

Ideal weight (kg) = [height (cm)-100]×0.85 (female)

Body mass index = weight (kg)/height (m) 2

The treatment of obesity should adopt comprehensive treatment, and nutritional treatment should be the first in comprehensive treatment. Only by adhering to correct, scientific and comprehensive nutritional therapy for a long time, changing bad lifestyles and habits, doing a balanced diet and increasing moderate exercise on this basis can we truly achieve the purpose of treatment.

(1) control energy supply

The control of energy should not only be scientific, but also vary from person to person. At present, there are dietotherapy, that is, low-energy diet; Semi-starvation therapy, that is, ultra-low energy diet; Fasting and fasting therapy. According to different individuals and diseases, staged energy restriction can be designed. Dietary energy must be lower than the energy consumed by human body, that is, low-energy diet. Adult obese people, with negative energy of 605 ~ 1046 kilojoules per day, set energy supply for three meals a day, and steadily lose 0.5 ~ 1.0 kg per month; Obese people over middle age should lose 2309.57 ~ 46 19. 14 kilojoules every day and 0.5 ~ 1.0 kg every week. The daily dietary energy supply should be at least 465,438+096.55 kilojoules, which is the minimum safety level.

(2) limiting the supply of carbohydrates

Because carbohydrates have low satiety, it is easy to cause appetite increase. Especially monosaccharide food, because of its fast digestion and absorption, it is easy to increase the sugar load of human body and increase insulin feedback, so it should be properly restricted. The daily carbohydrate energy supply for obesity should account for 40% ~ 50% of the total energy. For severe obesity, carbohydrates should account for 20% of total energy in the short term, and foods with low glycemic index should be adhered to.

(3) Ensure protein intake.

Protein supply should be controlled at 20% ~ 30% of total energy for moderately obese people in low-energy diet. Ensure the supply of high-quality protein such as lean meat, fish and poultry. Under the strict restriction of dietary energy supply, excessive supply in protein will be the nutritional risk of liver and kidney function. It is suggested that the supply of protein in low-energy diet should not be too high.

(4) Strictly limit the supply of fat.

The daily supply of fat should be controlled at 20% ~ 30% of total energy, especially saturated fatty acids in animal fat, and cholesterol should be less than 300 mg per day.

(5) Supplementing vitamins and minerals

Low-energy diet can lead to the lack of some vitamins and trace elements. Obesity is often associated with hypertension, hyperlipidemia or coronary heart disease. Necessary vitamins, such as vitamin B 1, vitamin B2 and vitamin C, as well as trace elements such as potassium, calcium, sodium and zinc, should be supplemented according to patients' specific conditions.

(6) Choose food properly

Cereals with low glycemic index, such as various wheat foods; Soybean and its products, low-fat milk; All kinds of vegetables and fruits. All kinds of livestock and poultry lean meat, fish and shrimp, but the choice is limited.

(7) Use less or avoid eating.

Strictly restrict snacks, and choose less sweets, cakes and alcohol, especially low molecular sugar foods such as sucrose and maltose, candied fruit and foods rich in saturated fatty acids, such as fat, lard, butter, chicken oil and animal offal.