Diet for obesity
Body composition analysis
In ACUSLIM WELLNESS clinic, we treat healthy mind with healthy body; as prevention is better than cure.
By checking patient’s body composition type, we also check fat% with body and visceral fat, BMI, WEIGHT analysis, bone mass, muscle mass, water content, daily calorie intake.
Patients are counselled about lifestyle modification, diet protocols are given and also if required, blood investigations are done to treat the cause of Obesity.
Thin built, lean body built with long limbs and small muscles bellies.
These group needs to eat good amount of proteins and complex carbohydrates regularly, though small frames should do exercises regularly, don’t overdo aerobics.
Wide shoulders with narrow waist, has natural tendency to be fit and relatively muscular, generally get in shape easily with regular workout and diet protocols. Should start with lower weights for muscle training and body shaping.
They tend to gain weight, wider built with wide hips and shorter limbs. They need to follow low calorie diet protocol daily with intermittent fasting of 12 hours daily for an inch loss with calorie burning exercises. 80 % is the diet what you eat everyday with daily strenuous workout to keep a balance of energy input and energy output.
Why to analyse body composition?
Nine body types are categorised according to the fat & muscle distribution in the body. Where we can categorise every individual in detail to give them customised diet & exercise protocols.
According to the activity we do, that changes our body composition, & distribution of our fat content. So we need to find out fat %, muscle mass, bone weight, water content to know which type of body physique we have, accordingly when we are on weight loss programme, one should see the impact of a change in diet on the body to make sure the dieting is done in a healthy way. Also along with dieting, the fitness of daily workout by monitoring muscle mass & BMR is required. Monitoring of visceral fat is also equally important for the fitness.
VISCERAL FAT is a type of body fat that’s stored within the abdominal cavity, surrounding the vital organs in the abdomen. As we get older the distribution of fat changes & more likely can shift to the trunk area especially post menopause. So it’s required to know the healthy levels of visceral fat to prevent the risk of certain diseases like heart disease, high blood pressure, & the onset of type 2 diabetes.
This indicates weight of muscle in your body.
Muscle mass includes the skeletal muscles, smooth muscles such as cardiac & digestive muscles & the water contained in these muscles. Muscles act as an engine in consuming energy.
Muscles play an important role as they act as an engine in consuming energy. As our muscle mass increases, that will increase energy consumption which can reduce excess body fat levels & lose weight in healthy way.
TOTAL BODY WATER
We should drink at least 8-ounce glasses of fluid a day, preferably water or other low calorie drinks. If you are training, it’s important to increase your water intake to ensure peak performance at all times.
The average TBW% ranges for a healthy person are:
The predicted weight of bone mineral in your body.
While your bone mass is unlikely to undergo noticeable changes in the short term, it’s important to maintain healthy bone density by having a balanced diet rich in calcium & by doing plenty of weight-bearing exercise.
BASAL METABOLIC RATE
The daily minimum level of energy or calories your body requires when at rest (including sleeping) in order to function effectively.
Increasing muscle mass will speed up your basal metabolic rate (BMR). A person with a high BMR burns more calories at rest than a person with a low BMR.
About 70% of calories consumed every day are used for your basal metabolism. Increasing your muscle mass helps raise your BMR, which increases the number of calories you burn and helps to decrease body fat levels
DAILY CALORIE INTAKE
An estimate of how many calories you can consume within the next 24 hours to maintain your current weight. For weight loss protocol, daily reduction of calories is must for fat loss
BODY MASS INDEX
It’s a standardised ratio of weight to height.
Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters).
BMI is a good general indicator for population studies but has serious limitation when assessing on an individual level.
IN ACUSLIM clinic, we access the body type of the patient, and from detailed clinical history and investigations, medical diagnosis is done.
We also assess a complete body measurements data where we measure body fat, visceral fat, body water content, bone & muscle mass, BMI & then a proper balanced diet with physical exercises are explained with lifestyle modification.
The aim of ACUSLIM wellness clinic is to achieve Fit and healthy happy mind with healthy body.
Exercising regularly, eating well and managing stress have been proven to benefit the heart and vascular system. Taken together we call it lifestyle management, which is particularly vital to your health if you’re at risk for cardiovascular disease.
A number of lifestyle factors can impact on your overall health and wellbeing but just a few small changes can have big benefits.
Alcohol is high in calories and low in nutrition. It can also increase your blood pressure and cause liver damage. Women should try not to exceed 2 or 3 units per day.
Exercise lifts your mood and helps maintain muscle and bone health and can reduce the risk of chronic diseases. Aim for 30 minutes of moderate exercise per day for five or more days per week.
Healthy balanced diet
Healthy eating will nourish your body. Eating a balanced diet from a wide variety of foods based on starches, fruit and vegetables, with smaller amounts of dairy, oily fish and meat is best. Choose a ‘rainbow’ of coloured fruit and vegetables for a wide range of nutrients. Foods which are high in saturated fat, sugar or salt should be eaten infrequently as treats. Have regular meals to maintain your blood sugar level and keep your energy levels up.
Drink plenty of liquid and, in particular, water which is essential for both mind and body. Watch your caffeine and sugar intake.
Sleep of 6 to 8 hours per night is must. This enough sleep enables our body to renew its energy. Adequate sleep is key for psychological wellbeing and to boost our immune system.
Smoking drains the body of essential vitamins and minerals and can affect its ability to absorb them. It also causes cell damage which can lead to illnesses. Give up smoking if you possibly can.
Reduce daily stress
Daily practice of breathing exercises specially done in morning hours on an empty stomach reduces daily stress by detoxifying and supplying oxygen to rejuvenate every cell of our body.
After a hectic schedule, need to do meditation to relax your mind and body.
Weight management programme
If you are overweight, aim to lose between 5 and 10 % of your body weight trough healthy eating.
Daily Calorie intake is measured along with visceral and body fat percentage, accordingly they are reduced weekly to burn daily fat mass, without musle loss.
Daily we need 25 to 30 gms of fibre /day; Around 21 to 25 gms for women and 30 to 38 gms /day for men. 50% gms of proteins /day .
Dietary fiber is important to keep our digestive system healthy and to regulate our bowel movements daily. Fibres also keep us full for longer; also improves our blood sugars and cholesterol; to prevent us from heart diseases, diabetes and bowel cancer.
EXTRA TIPS TO FOLLOW:
Have Fruits and vegetables like cucumber with the skin
Cut on saturated fat ( butter/ ghee) and also excess of omega 6 PUFA ( sunflower and safflower oil)
Use olive oil/ Ground nut oil 2_3 tsp /day 9 MUFA based)
Take atleast 2- 3 Litre of water daily ( Take ½ L between meals)
EXERCISE Daily ( climb up the stairs, walk to nearby destinations, make a conscious effort to do stretching, aerobic and weight training exercise)
Do not do anything except eat when you sit down for a meal. Do not read, watch TV, talk on the phone, work etc. Make yourself aware of the food you are eating.
Prolong your meals by : eating slowly putting down your eating utensil between each bite.
When you are tempted to eat, try to use one of the following substitute activities: Take a walk, take a long bath, call a friend or get engaged in hobbies.