Diet For Obesity & Weight Loss: Many studies have been emphasizing that if we all improve our diet, then it can help prevent many types of serious diseases. Be it heart disease or diabetes, digestive system disorders, or cancer problems, increasing obesity has been considered to be the biggest reason for all these. That is, if we keep making efforts to reduce obesity and keep weight under control, then many types of health problems can be avoided.

Today is World Food Safety Day. Prime Minister Narendra Modi has often been focusing people's attention on obesity and the increasing problems caused by it. This year's World Food Safety Day theme has also been kept - "Prevent obesity by eating safe and healthy food".

Let us know how the problem of obesity can be reduced by improving the diet. What should our diet be like to keep weight under control?

The Prime Minister had advised to cut down on cooking oil.

On 23 February 2025, Prime Minister Narendra Modi also emphasized the growing problem of obesity in his monthly radio program 'Mann Ki Baat'. To avoid this, the Prime Minister appealed to all the people to reduce the consumption of cooking oil by 10 percent.

Prime Minister Modi had said, overweight or obesity causes many types of diseases. We can all together deal with this challenge with the help of small efforts. The first step for this is that you decide that you will use 10 percent less oil every month. The best way to do this is that while buying oil, you buy 10 percent less oil than before. This will be an important step towards reducing obesity.

Apart from cutting down on oil, let us know what kind of changes in diet you can make to reduce weight.

Increasing risk of obesity

Studies show that irregular eating habits and high consumption of fat-sugar and processed foods are the biggest causes of obesity. Apart from this, weight can also increase due to lack of physical activity, lack of adequate sleep, stress, heredity, and some types of medicines.

Skipping meals is not the right way to lose weight, you need to eat the right things, at the right time and in the right quantity.

How should the diet be?

To avoid obesity, it is advisable to eat more fiber-rich food like oats, porridge, beans (rajma, chana), whole grains, and green vegetables. Fiber-rich food keeps the stomach full for a long time, which prevents overeating. Similarly, the diet should also contain plenty of protein-rich food (egg, pulses, paneer, chicken). This strengthens the muscles and the body does not become weak while losing weight.

Also, keep these things in mind.

Seasonal fruits and vegetables are low in calories and have more nutrition, which keeps the body getting essential elements.

Eat things with a low glycemic index. These are digested slowly, which keeps blood sugar and hunger under control. There is also a risk of obesity due to increased sugar.

Minimize the consumption of fried items (samosa, kachori, pakoras), bakery (cakes, pastries, bread) and soft drinks and packaged juices.

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