ICMR says avoid rapid weight loss, obesity drugs; Suggests how much weight is safe to lose per week

Urging people to lose weight gradually, the ICMR in its recently released set of guidelines recommended a balanced diet to those seeking weight loss and asked them not to lose weight rapidly or take anti-obesity drugs. Said to.

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In its Guideline 9 titled – Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity, ICMR discusses strategies to reduce the likelihood of overall obesity and abdominal obesity to prevent lifestyle diseases. of. A BMI of 23 to 27.5 kg is defined as overweight according to the Asian cut-off. More than 30% of urban and 16% of rural adults are overweight. (Also read: ICMR says repeatedly heating vegetable oils may increase cancer risk; shares correct way of reusing, storing oil)

“Weight loss should be gradual. A weight loss diet should not be less than 1000 kcal/day and should provide all nutrients. Losing half a kilogram per week is considered safe. Use of rapid weight loss methods and anti-obesity drugs should be avoided,” read the ICMR guidelines. (See Photos: Leading a sedentary lifestyle? 10 ways to be physically active, as per ICMR guidelines)

ICMR suggests including fresh vegetables, whole grains, pulses and beans to maintain a healthy weight and waist size. Sugar, processed products and fruit juices are among the foods to avoid. Regular physical activity and yoga can be a good way to lose weight and maintain good health.

Here are tips to choose healthy options for weight loss as per ICMR

• Plan a balanced meal with enough vegetables: Such food with high fiber and nutrients will prevent the desire to overeat and reduce the need for extra calories.
• Get more helpings of vegetables: Low in calories and high in vitamins, minerals and fiber, they will help you lose weight efficiently.
• Practice Portion Control: Watch portion sizes and avoid overeating.
• Smart Snack: Choose nutrient-rich options like a handful of nuts, plain yogurt, chopped vegetables seasoned with spices.
• Choose lean meat: Lean cuts of skinless poultry, meat and fish are healthier by being lower in calories and saturated fat than fatty cuts of meat.
• Use healthy cooking methods: Grilling, baking, steaming or sauteing requires less oil than frying. This reduces the energy density of your food.
• Limit sugary beverages: Reduce your intake of sugary beverages like soda and fruit juice. Water, herbal tea or unsweetened beverages are preferable.
• Read food labels: Check food labels for information on calories, saturated fat, added sugar and sodium. Choose foods that contain healthy ingredients.