Fighting obesity at the table

Fighting obesity at the table

To combat obesity, which afflicts about 600,000 people in the world, there are the most disparate dietary protocols.

From the very drastic and restrictive diets that are provided to patients in some hospitals up to traditional diets up to bariatric surgery there are many ways to get out of this condition.

However, being obese often means having other pathologies or risk conditions .
For example, dyslipidemia (high cholesterol, high triglycerides), insulin resistance or altered blood sugar, high blood pressure, excess visceral fat that compromises organ function.

It would be enough to lose even only 10 percent of the weight , even slowly, and avoid regaining it, to have an improvement even on these conditions.

For example, it has been found that by reducing the fat that lines the pancreas, type 2 diabetes significantly regresses . So often it is not the crash diet that works: but a weight loss that the person manages to maintain over time, perhaps for a long time, one step at a time.

And for this reason, today we see the first steps that can allow those who are obese to have a better weight without necessarily putting themselves on a crash diet, but focusing on a more adequate lifestyle.

Let’s see some useful rules to fight obesity (or the risk of obesity).


  1. Follow better food hygiene:
    take small bites, eat while chewing for a long time (counting for each bite up to at least 40 seconds), avoid eating absent-mindedly, use the hand with which you do not write to take the cutlery, do not try to skip meals to eat less, identify and correct with the help of the doctor any deficiencies in vitamins and mineral salts (in particular calcium, iron, vitamin D, B vitamins, zinc, copper, chromium, iodine, selenium) which may also have an effect on metabolism. Make five meals a day. Use smaller plates and don’t eat while watching television.
  2. Reduce fat: use only a little raw olive oil, but cook without fat, using non-stick or ceramic pans. Prefer steam cooking, boiled, boiled, over fried and grilled.
  3. Eliminate industrial foods as much as possible: these often contain hydrogenated or partially hydrogenated fats that develop inflammatory substances and raise LDL cholesterol.
  4. Instead, prefer natural foods starting from vegetables in quantity , the equivalent of a maximum of 400 grams of fruit per day, durum or whole wheat bread, potatoes, legumes, fish and lean and defatted meats, crustaceans and molluscs, bresaola, egg whites instead of eggs (maximum 3 eggs per week), whole grains or durum wheat pasta cooked al dente, brown rice or basmati. In extreme moderation: dried fruit, dehydrated sweet fruit, industrial sweets, sweet drinks.
    You can use zero-calorie sweeteners like stevia, which is natural, or erythrol / xylitol, sucralose, but it’s best to limit sugar to one level teaspoon a day.
  5. Avoid alcohol as much as possible.
  6. Prefer skimmed dairy products to whole ones: it is better to consume skimmed milk, skimmed or natural skimmed Greek yogurt, quark, lean ricotta, light mozzarella. While with extreme moderation (one small cube a day) we can eat aged or semi-aged cheeses.
  7. Walk at least 30 minutes a day : those who do not want to do it outside the home can buy an exercise bike, a treadmill, a minicyclette or a stepper. In case of insulin resistance, it should be done at a very moderate intensity. After the first weight loss, you can be in a position to go to the gym even just once or twice a week, as long as they are followed by the right professional and qualified figures.
  8. Vary your diet always avoiding the same choices. 
  9. Weigh yourself once a week.
  10. Increase the satiety index of meals, for example by combining cooked or raw vegetables, carbohydrates and proteins with each dish. Therefore, it is better to make single dishes than to eat in a separate way (for example a plate of pasta for lunch and proteins for dinner).
  11. Avoid mixing carbohydrates with each other: it is better to choose a food based on carbohydrates.

For example:
Breakfast. Fruit or rusks or puffed cereals with no added sugar or low glycemic index (such as All Bran) + other foods that do not contain carbohydrates (yogurt, milk, lean ricotta, egg whites)
Snack. Fruit + other foods that do not contain carbohydrates (low-fat non-fruit yogurt, skim milk, etc.)
Pasta or rice or dumplings or potatoes or legumes + vegetables + other foods that do not contain carbohydrates
Snack. Fruit + other foods that do not contain carbohydrates (low-fat non-fruit yogurt, skim milk, etc.)
Dinner. Bread or potatoes + vegetables + other foods that do not contain carbohydrates

If you follow these rules , you don’t need to think about crash diets or counting calories.

You can see what happens in a month’s time, see if these things have already allowed us results and simply continue like this.


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