FAQ for Dietary Management of Obesity

What is a healthy weight loss rate?

A healthy weight loss rate is generally 1 to 2 pounds (0.45 to 0.9 kg) per week. This ensures you lose fat rather than muscle and helps maintain long-term weight loss.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body needs to maintain weight. This deficit forces your body to use stored fat for energy, leading to weight loss.

How many calories should I consume to lose weight?

The number of calories you should consume depends on various factors such as age, gender, weight, height, and activity level. A general rule of thumb is to reduce your daily caloric intake by 500 to 1,000 calories to lose 1 to 2 pounds weekly.

What are macronutrients and why are they important?

Macronutrients are nutrients your body needs in larger quantities: carbohydrates, proteins, and fats. They provide energy and are essential for various body functions, including growth, repair, and immune function.

How much protein should I consume daily?

Protein requirements vary based on age, gender, weight, and activity level. Generally, aim for 0.36 to 0.7 grams of protein per pound (0.8 to 1.6 grams per kg) of body weight.

What are some healthy sources of carbohydrates, proteins, and fats?

Healthy carbohydrate sources include whole grains, fruits, vegetables, and legumes. Lean protein sources include poultry, fish, beans, lentils, and tofu. Healthy fats can be found in nuts, seeds, avocados, and olive oil.

What is the role of fiber in weight management?

Fibre helps with weight management by promoting satiety, regulating blood sugar levels, and supporting healthy digestion. Aim for at least 25 to 30 grams of fibre daily from whole grains, fruits, vegetables, and legumes.

How important is portion control for weight loss?

Portion control is crucial for weight loss as it helps you consume fewer calories without feeling deprived. Use measuring cups, food scales, and visual cues to ensure you eat appropriate portions.

Should I avoid certain foods to lose weight?

No food is inherently off-limits. However, it’s essential to focus on nutrient-dense, whole foods and limit processed, high-calorie, low-nutrient foods. Moderation and balance are key.

Can I drink alcohol while trying to lose weight?

Alcohol is high in calories and can lead to weight gain if consumed excessively. If you drink, do so in moderation and opt for lower-calorie options like wine or spirits mixed with calorie-free mixers.

Consult a healthcare professional or registered dietitian before starting any weight loss program or making significant dietary changes.