Obesity Diet Plan

Obesity effects millions of Americans and is becoming more common every day. With the growing availability of dangerous weight-loss pills, combined with the excess of processed and packaged foods on the market, it is harder than ever for people suffering from obesity to maintain a healthy weight-loss plan. But by following a few simple dietary changes, weight can be lost quickly and healthfully.

Select the Proper Carbohydrates

• Carbohydrates give the body energy, which can help keep you active and strong. It is important to select the right carbohydrates, however, because simple carbohydrates can cause the body to burn up the energy rapidly, making you feel hungry sooner. Eating too many simple carbohydrates, such as candy, crackers, white breads and pastries, will cause you to require more calories in order to maintain a healthy energy level. Eating too many calories can lead to weight gain and obesity. Instead of choosing simple carbohydrates, select complex carbohydrates such as fruits, vegetables and whole grains such as oats or brown rice.

Select the Proper Proteins

• Proteins help the body build muscle tissue and can aid in sustaining energy levels for longer periods. Selecting the right proteins is important because certain proteins, such as marbled beef, cheeses or high-fat pork, are higher in saturated fats, which can lead to weight gain. Choose proteins that are low in fat, such as chicken breast, lean pork, beef tenderloin or white fish. Because proteins provide energy, eat a protein with carbohydrate. This will allow you to receive the energy from the carbohydrates while using the proteins for longer-lasting energy.

Select the Proper Fats

• It might seem logical to avoid fats altogether when losing weight, but certain fats can be helpful and healthful when eaten in small amounts. Olive oil, flaxseed oil and hempseed oil are beneficial to heart health and digestion. Fats that should be avoided are animal fats, such as butter or lard, palm or cottonseed oils, saturated oils and hydrogenated oils, which are also called trans fats.

  Read the labels of any processed foods that you eat to make sure that there aren't unhealthy fats in the ingredient list. Purchase foods that are low-fat, such as yogurts or low-fat dressings and low-fat ice cream instead of choosing the regular, high-fat versions. Avoid foods with heavy cream bases. Try to go without fatty spreads, such as mayonnaise or butter.