Freedom from Excess Body Weight and Obesity – Diet Tips

• Do not skip breakfast, include protein in breakfast. Protein helps us to stay full for long and we do not feel hungry often and can avoid binge eating.
• It is best to avoid sugary syrups and drinks. High sugar content food items
• Prefer to eat fruits by chewing, than consuming juice
• Avoid alcohol, alcoholic beverages, carbonated drinks etc
• Quit smoking
• Consume enough soluble fiber
• Prefer food items like oats, brown unpolished rice, multigrain wheat, wheat breads, lentils, vegetables, yogurt, tofu, soya beans, cooking in low oil, eggs in moderation and lean meat
• Eat mostly whole, not highly processed food
• Chew food well and eat
• Drink coffee and tea in moderation
• Strictly avoid junk food, processed food, ready to eat food
• Try to consume home cooked food, fresh, warm and cooked within few hours
• Do consult doctors, dieticians and experts on a calorie management diet
• Avoid midnight snacking
• Try to eat approximately same quantity and type of food around fixed times of the day in a routine