Plant Based Diet for Obesity

If you are concerned about preventing obesity, you are not alone. Many people experience creeping weight gain or have a family history that includes being overweight. For others, there are medical conditions that tend to aid with gaining weight. Being mindful of weight fluctuations is a first step in helping prevent obesity. Managing your weight and preventing obesity helps reduce the risk of developing other serious health concerns like diabetes, heart disease, diverticulitis, and some cancers.

Is obesity preventable?

Just like many chronic conditions, obesity can be prevented. A healthy lifestyle, adequate sleep, staying hydrated, and making healthy dietary choices all go a long way in helping to prevent obesity and manage your weight. Making healthy eating choices can also help protect you from conditions like heartburn or GERD. These strategies help prevent obesity and are useful if you are already overweight or obese.

Dietary Tips and Strategies for Preventing Obesity

Following a few basic principles of eating healthy can help you prevent obesity or manage your weight. Here is a list of simple changes that can make a huge difference.

  • 5 a Day – Try including at least five servings of fruits and vegetables in your diet every day. Most fruits and veggies are lower in calories and filling up on them can help you reduce your caloric intake. They contain numerous nutrients that can help lower the risk of diabetes and insulin resistance. Since they have more fiber, they make you feel fuller even though you are taking in fewer calories which helps prevent weight gain.
  • Avoid Processed Foods – White bread and many prepackaged foods and snacks are highly processed. Too many of them are loaded with empty calories and missing essential nutrients. These empty calories that your body is not benefiting from add up fast. Try eating less processed foods and more whole or raw foods.
  • Reduce Your Sugar Intake – Sugar is added to sugary drinks, cookies, cakes, fruit drinks, candy, and lots of desserts. Calories in sugar add up quickly and add to weight gain. It is generally recommended that you consume six or fewer teaspoons each day.
  • Limit the Use of Artificial Sweeteners – Artificial sweeteners are widely thought to contribute to diabetes and obesity. Try using natural alternatives like honey or maple syrup.
  • Reduce Saturated Fats – Foods high in saturated fats may contribute to obesity. Try adding more unsaturated fats to your diet with foods like avocados, tree nuts, and olive oil. Just remember to limit these healthy fats to between 20 and 35% of your daily total calorie count. If you have high cholesterol or vascular disease, you’ll have to limit these foods more strictly.
  • Hydrate Wisely – Water is essential for life and hydration is key to keeping your body healthy. Eliminate sugared drinks completely and drink more water. Avoid energy drinks and sports drinks which usually contain a lot of sugar.
  • Cook at Home – Preparing meals at home gives you a huge advantage over a restaurant or fast-food establishment’s food options. You can focus on consuming healthier fats and foods and reducing both sugar and salt intake when you cook at home. It’s easier to make healthier choices from your own kitchen than it is when ordering or eating out.
  • Experiment with a Plant-Based Diet – Eating a plant-based diet is an overall healthier choice than many other options. Many people have achieved better health status and lost weight by focusing on plant-based foods. Try eating more fruits and veggies with each meal and choose protein options like fiber-rich beans or unsalted nuts. Nuts like cashews, almonds, pistachios, and walnuts are well known to help contribute to a healthy heart.

How Pinnacle GI Partners can Help

If you are trying to lose weight or prevent obesity, contact us at Pinnacle GI Partners. We can help you discover your better options and make recommendations to help you prevent obesity-related conditions.