In the following article, let''s learn about the most prominent methods of therapeutic nutrition for weight loss. Good weight loss programs are those that meet safety conditions, gradually reduce weight, and make lifestyle changes. We will now review the integrated weight loss program consisting of therapeutic nutrition, behavioral modification, and sports separately.
Let''s learn together about therapeutic nutrition for weight loss
Rules of therapeutic nutrition for weight loss
The basic rule in following the diet program for weight loss is to give food that is limited in its energy content to varying degrees according to the case, and the diet must be planned for each person separately in the following way:
1. Determination of total daily energy (calorie limitation)
Energy is determined on the basis of weight loss in the range of 4-6 kilograms per month, i.e. at a rate of 1-1.5 kilograms per week, until the person’s weight reaches the required rate. Reducing the daily calories so that the daily intake becomes = current body weight (kg) x 22 leads to A weekly decrease of 0.5 kg (equivalent to decreasing approximately 500 calories per day and decreasing 1000 calories per day leads to losing 1 kg per week).
It was found that an overweight person consumes 2,600 calories per day to maintain a stable weight. Therefore, it is preferable that the intake of an overweight or obese adult be 1400-1800 calories (and the previous equation can be applied according to weight as well). The adult female is placed on a daily intake of 1000-1500 calories. In general, the daily intake of calories should not be less than 1000 calories.
2. Divide your daily calories
The average (non-obese) person gets 15% of total calories from proteins, 30% of calories from fats, and 55% of calories from carbohydrates (sugars) (10% from simple sugars and 45% from complex carbohydrates, i.e. starchy). As for the daily overweight diet, It must contain:
20-25% of total calories come from protein (average 22%).
25-30% of total calories come from fats (on average 28%).
45-55% of total calories come from carbohydrates (on average 50%).
3. Convert calories into grams
This is evident in the following example
Suppose that an overweight person will be placed on a diet with a daily caloric intake of 1300 calories, and the amount of calories from a protein source
1300 x 22% = 286 calories.
A- So the amount of protein he needs daily is
286 ÷ 4 = 71.5 grams (because every 1 gram gives 4 calories).
The amount of calories from fat = 1300 x 28% = 364 calories
B- So, the amount of fat he needs daily is: 364 ÷ 9 = 40.4 g (because every 1 g gives 9 calories).
The amount of calories from carbohydrates = 1300 x 50% = 650 calories.
C- So the amount of carbohydrates he needs daily is
650 ÷ 4 = 162.5 grams (because every 1 gram gives 4 calories).
4. Provide sufficient vitamins and minerals in the diet
As for table salt, the recommended amount must be adhered to in relation to the salt diet later. As for water, it does not add any calories, so the usual doses must be taken, and a cup is recommended before eating a meal in order to discourage appetite.
Therapeutic nutrition for weight loss
The real program for trying to lose excess weight depends on following a logical and reasonable diet and not relying on diet systems by abstaining from eating certain foods for certain periods of time, because following a moderate and specific diet for life is the best way to maintain weight or to try to get rid of excess weight. .
Most of those who suffer from overweight and obesity know very well the best ways to eat foods, as they do not know the most appropriate foods for them, but they lack the ability and determination to follow the diet that they know well about its health. In this case, the program of trying to lose excess weight should focus on adjusting the way foods are eaten.
The main goal that must be achieved is to reverse (invert) the balance of thermal energy in the body, so that the energy content of food is less than the body''s need, so it is forced to use and burn its stored energy and accumulated in the form of fat throughout the body, and this leads to a gradual shrinkage of adipose tissue and a decrease gradual increase in body weight.
But taking into account the intake of foods containing essential elements.
Stages of therapeutic nutrition to lose weight
Therapeutic nutrition for weight loss is divided into two main stages, as follows
The continuation of the negative caloric energy balance (i.e. the food’s energy content is less than the body’s need) for the prescribed food until the body weight reaches the desired level according to age, height and degree of activity.
Maintaining this weight.
Tips before starting therapeutic nutrition to lose weight
There are some basic points that an overweight person should know before starting the diet
The patient must be convinced and understand the causes of obesity and the need to lose weight, and that the success of the program depends on him first and foremost and not on the doctor or nutritionist.
Teaching him some basic physiological rules related to the energy balance in the body and the appetite for food, and that obesity and weight gain do not come from a vacuum.
Educate him nutritionally about the importance of avoiding the wrong information about weight loss mentioned in some media and magazines, and that there are no slimming foods that reduce body weight and burn fat, as is rumored about some types of food.
Terms and specifications of therapeutic nutrition for weight loss
There are many conditions that the individual must follow in such cases, which are the following:
The diet should be low in calories, yet contain the necessary essential nutrients, but with an emphasis on limiting fats and carbohydrates (sugars) and preferably relying on complex sugars.
It must be remembered that the food may not be excessive in quantity, but what the person eats is unhealthy, as it either contains high calories or high levels of fat. Many people believe that low-fat foods do not contain high calories, but this is not true.
It should contain foods of different tastes, suitable for the person''s personality, and contain a large amount of foods rich in fiber, such as vegetables, because they give a sense of satiety.
It must be suitable for the individual’s standard of living, easy to obtain, not high in price, and compatible with the person’s eating habits (sound habits only) so that the negative effects do not increase and the person has a state of restlessness.
The diet should be divided into three meals and be at fixed times daily. The idea of limiting yourself to one meal per day is a misconception.
It should lead to a slow weight loss of no more than 1-1.5 kilograms per week, and this is done by sticking to an adequate daily caloric intake.
Diet plan for weight loss
There are important guidelines for planning a meal with limited energy for an obese person. The instructions and recommendations that must be taken into account when planning an integrated meal for an obese person can be summarized as follows:
1. Avoid eating fatty foods
Which usually includes: pies, fried foods, fatty meats, butter, ice cream, meat, cream, and fatty fish, and the amount of butter and margarine added to food should be reduced.
2. Eat more fresh and cooked vegetables
The amount of fat added to food should be reduced during the cooking process. Salt and spices can also be added to vegetables to give flavor because they are completely calorie-free. In general, all types of vegetables can be eaten except for fried vegetables.
3. Moderation in eating fresh fruits or canned fruits after withdrawing the sugary solution from them
Bearing in mind that they contain more sugar than fresh fruits, as one serving of fresh fruits (an apple, orange, or half a cup of juice) contains 15 grams of carbohydrates, while one serving of filtered canned fruits (half a cup) contains 17 grams. Carbohydrates and in general all kinds of fruits can be eaten.
4. Reducing carbohydrate food intake
Which includes: rice, bread, baked products, cakes, pasta, dried and sugar-sweetened fruits, honey, potatoes and sweet potatoes, bananas, molasses, sweets, and in general it is recommended to eat cereal products made from whole grains and avoid those containing sugar or fat.
5. Determine the amount of proteins, fats and carbohydrates in the diet
This is commensurate with the amount of energy needed by the obese to lose weight, and the amount of protein in the low-energy meal usually ranges between 70-100 grams per day. In general, it is recommended to eat pure meat, skinless poultry, grilled fish, and avoid fried meat.
6. Do not neglect breakfast
It is also recommended to serve tea and coffee without adding sugar with breakfast in such cases in order to lose weight.
7. Using secreted milk
Which is fat-free and fortified with vitamin A, vitamin D or one of its derivatives (fermented milk, powdered or concentrated) equivalent to two cups or more per day. Low-fat milk (2% fat) or one of its derivatives can be consumed if there is a need to increase the amount of energy in the meal nutritional.
It should be noted that sweetened milk, chocolate milk and ice cream should be avoided, and low-fat cheese should be eaten.
8. Avoid soft drinks
Such as cola and others, as well as non-carbonated drinks (drinks available in large quantities for children in paper containers), sweetened juices, and all drinks with added sugar.
9. Reducing fats, oils and sweets
Because it is rich in calories and poor in nutrients, however, the meal must contain at least one teaspoon of vegetable oil added to the food daily. It is also preferable to use spices and herbs instead of sauces, butter and other fats. Drink tea and coffee without adding sugar or cream.
10. Meal planning for weight loss
This is based on the food native system in order to ensure that the person obtains all his nutritional needs.
11. The person should not lose more than 0.5-1 kg/week
This is because it may result in some side effects and damages, and for this reason it is usually advised not to lose more than 0.5-1 kilograms / week.
12. Not to reduce the content of the weight loss diet to less than 1000 calories per day
Whereas, even when planning a meal containing 1200-1500 calories per day, it is still difficult for a person to obtain all his nutritional needs. Therefore, it is recommended that an obese person be given fortified foods, vitamins and minerals when eating a meal containing fewer calories than mentioned above. .
13. Do proper exercise
It is usually recommended to do appropriate exercise when following this type of healthy diet to lose weight in a good and healthy way, and it is also necessary to stay away from the psychological and physical pressures that may affect the individual.
