What diet should fat people

If you are obese or overweight, you should change the diet and hard physical activity even more.

Here are tips for your diet:

Candle:

- For maintaining the necessary protein to the body, opt for protein-rich foods such as low-fat meat, shrimp, crab, fish, lean sausage, soy milk, format, eggs, skimmed milk powder, yogurt made from skimmed milk, beans.

- Use the glucide fiber as whole wheat bread, whole grains, potato tubers.

- Provide adequate vitamins and minerals: The below 1,200 kcal diet often lacking essential vitamins and minerals like calcium, iron, vitamin E ... You should drink more mineral and multivitamin daily.

- Eat vegetables and fruits 500 g per day, in the form of processing boiled, cooked soup, made mannequin, vegetables and salad.

- Eat salt very limited, less than 6 g per day, if you have hypertension, only 2-4 grams per day.

Do not use:

- Foods high in fat: fat meat, meat broth, butter, pork leg meat ...

- Foods high in cholesterol: brain, heart, liver, kidney, heart pig ...

- The added fat dishes: Bread butter, butter mixed vegetables, stir-fries, fried

- Energy rich foods such as sugar, jam, candy, cakes, chocolate, soft drinks ...

- The stimulant drinks: wine, beer, coffee ...

Here are some of the methods used special diets for obese people:

Very low dietary energy: As a liquid diet, energy of 800 kcal per day, while maintaining high-protein high biological value and supplemented with vitamins, minerals, electrolytes and essential fatty acids appliance. The implementation is very low dietary energy should only lasts 12-16 weeks and completely replace meals with regular food. This mode is only for obese people with a BMI> 30, and especially those with accompanying disorders such as type 2 diabetes, hypertension, hyperlipidemia, sleep apnea can attack.

Meal replacement method by drinking: Unlike diets very low energy is only one or two meals were replaced with oral rather than the entire diet.

In addition to the application of a special diet, you should also maintain your exercise routine at least 30 minutes a day with the type of walking, swimming, aerobics, cycling ... With a kg of fat of the body to provide enough energy for walking or brisk walking 100 km. If you walk 2.5 km (ie take 20-30 minutes walking) a day and regularly performed in 5d per week so they will drop about 6.5 kg of fat in a year with conditions no energy leftovers.