Every year, cases of both overweight and obesity increase to levels that concern many doctors and nutritionists who specialize in overweight in the population.
Overweight is the consequence of an excessive accumulation of fat in the body’s fat cells (or adipocytes), which are located under the skin, in the so-called subcutaneous panniculus adiposis. However, unlike overweight, obesity consists of an excessive amount of body fat.
In this regard, a useful way to measure both overweight and obesity is the Body Mass Index, which is based on height and weight and is used in adults, children, and adolescents.
But the reality is that it is possible to prevent overweight, as long as you follow a healthy lifestyle, based on a balanced and healthy diet, and practice physical exercise regularly. And, precisely, there are beneficial foods to prevent obesity.
Recommended foods to prevent obesity
What are the best foods, especially suitable in the prevention of both overweight and obesity? Take note, we will discover them for you below.
Many nutritionists advise eating 2 to 5 servings of fruit a day. These are low-calorie, low-fat foods that also provide essential nutrients to our bodies, which are often ideal for the prevention of excess weight.
We can highlight citrus fruits, apples, and pears. Although, in general, most of the fresh fruits are suitable within a varied and balanced diet.
As with fruit, it is advisable to consume 2 to 5 portions of fresh vegetables daily. They provide vitamins, minerals, and essential nutrients with slimming, purifying, and diuretic benefits. For example, they are very rich in water and also in fiber, which helps to provide satiety and reduce appetite.
Foods rich in whole grains help prevent overweight because their fiber content helps carry away fat and various waste products that our body does not need. It is advisable to consume 25 grams of fiber per day.
They help provide satiety, which results in a decreased appetite, and therefore the person will tend to eat less. Precisely because they provide a very interesting amount of fiber.
In addition, fiber not only helps reduce hunger and therefore the feeling of appetite (eating less). It is also useful in the prevention of constipation, and to eliminate everything that our body does not need.
And what foods should be avoided?
It is not enough just to opt for natural, fresh foods and to follow a varied and balanced diet as a way of preventing both overweight and obesity. It is also important to avoid or reduce certain foods and food products, which are particularly notable for their high fat and/or sugar content.
We should put in this group foods such as those listed below:
- Sweets and pastries: not only sweets and pastries but also biscuits, cakes, pies… They stand out for their high fat and sugar content. Moreover, if industrial purchases are most common, they also contain trans fats or saturated fats.
- Soda and sweetened drinks: did you know that a single can of soda can exceed the amount of sugar recommended by the World Health Organization? Just recently, the WHO advised limiting the amount of sugar to be consumed daily to the equivalent of 12 spoonfuls.
- Fruit juices: as we have already mentioned on several occasions, even though they are considered natural and healthy drinks, the truth is that they contain a lot of sugars and few vitamins and fiber (even if they are homemade). In contrast, it is always best to choose to consume fresh fruit.
- Processed, fried, and battered foods: it is very important to choose healthier ways of cooking, and generally low in fat. On the other hand, we should substitute processed and battered foods for other more natural ones.
The dangerous rise of overweight and obesity
The World Health Organization (WHO) itself has been warning for years about the dangerous and alarming increase in cases of overweight and obesity in most developed countries, especially among children and adolescents, making the concern even greater.
In practically all cases, this increase is due to the lifestyles and habits that are currently followed, based on the consumption of food and food products that are rich in fats and sugars, and linked to the practice or absence of physical exercise (i.e. a rather sedentary lifestyle is followed).
Already last year, as we read in a recent report in the USA Today, the WHO warned that 42 million children under five were overweight, noting that childhood obesity was almost twice as high in poor countries.
Shortly before, in May 2015, he warned of a major obesity crisis in Europe by 2030, placing the United States among the countries where the increase in overweight problems is expected to be most significant.
Other habits that can help you a lot in preventing obesity
In addition to following as natural a diet as possible, based on fresh, natural foods, low in fat and sugar, it is equally important to follow a healthy lifestyle.
For example, we should complement it with regular physical exercise, which will not only help us in the prevention of overweight and obesity but will be fundamental in enjoying good health.
By practicing sport regularly, we help our bodies to burn fat and calories while taking care of our health. Did you know that it is especially useful for improving our mood, and will help us feel better about ourselves?
It doesn’t take much effort, even if it costs a little at first: just exercise for at least 30 minutes every day. And for starters, you can opt for extremely simple activities, such as walking or running.
In short: the best diet for losing weight
The following foods should not be missing from your diet:
- Fruits, vegetables, and berries
- Fruits and vegetables can be very helpful in losing weight. For example, kiwi fruit has high satiating power, as well as is a diuretic and laxative. In this case, we can also name watermelon or pineapple, as they contain a lot of water.
- As far as vegetables are concerned, spinach for example provides a lot of iron and is also very low in calories. Asparagus is also a diuretic and helps eliminate toxins.
Whole grains: There are many benefits that we find in whole grains, knowing that they help regulate the functioning of the intestine because they are rich in fiber, thus helping the formation of the alimentary bolus and thus facilitating its elimination. A good option is to get used to always having a bowl of cereals for breakfast every morning, or even opt for muesli, which combines cereals with nuts and fruit itself.
Tea or infusions: Teas like green or red tea are very good allies when it comes to losing those extra kilos, since both teas, hot infusions, and herbal teas favor the elimination of liquids, dragging the toxins from our organism.
Brown rice: It has much more fiber than white rice, and less fat, so it can be a good ally when it comes to losing weight.
Yogurt: As we saw at one point, yogurt is a healthy product for health. However, we should always opt for the skimmed or light version.
Meat and fish: Meat and fish can be useful, especially lean meat and fish in general. As far as meat is concerned, chicken is, together with turkey and white beef, one of the least fattening meats. A really good option is to cook it in the oven, grilled or boiled. Neither should we forget the sole, one of the best options when it comes to providing protein to our body, and also help you lose weight because they contain few calories. opt for those made on the grill or in the oven.
This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.