Diet and Food Guidance for obesity

There is no single best diet for obesity. The best plan is one you can follow for years, that gives enough nutrition and suits your health. A doctor or dietitian can personalise it.

Principles

• Eat a little less than you use, without crash dieting
• Fill half the plate with vegetables, a quarter with protein and a quarter with whole grains
• Choose foods that keep you full: dal, pulses, curd, eggs, fish, chicken, paneer, nuts and vegetables
• Prefer whole grains, millets, oats and brown rice to refined flour and white rice in large portions
• Use small amounts of oil and ghee

Foods to limit

• Sugary drinks, sweets, bakery items and fruit juices
• Fried snacks, namkeen and fast food
• Packaged and ultra-processed foods
• Very large portions of rice and roti
• Alcohol

Meal pattern

Three regular meals, with a healthy snack if needed. Do not skip breakfast. Eat dinner early and light.

Fruit and water

Whole fruit in moderate amounts, and water through the day.

Avoid

• Crash diets and extreme fasting
• Skipping meals to "save" calories
• Unproven products such as fat burners and detox teas

If you have other conditions

Diabetes, kidney disease, thyroid disease and heart disease need a personalised plan.

Special cases

• Pregnancy: do not diet to lose weight. Get doctor and dietitian guidance.
• Children and teens: growth needs nutrition, so a paediatrician should guide changes
• Infants: no honey under 12 months

Remember

A balanced, sustainable pattern works better than any fad diet.