Eating organic: Benefits and impacts on health
What is obesity?
Obesity is an endemic disease of epic proportions, recently affecting up to a third of the world's population. This food pandemic is taking hold mainly in areas with high economic development, where the availability of highly caloric and nutritionally poor food, known as junk food, filled with refined sugars and saturated fats, is constantly increasing. Obesity is not just an aesthetic issue, it is a pathological state that seriously compromises the quality of life. An obese individual suffers from reduced mobility, difficulty breathing, limited physical resistance, and often finds himself the victim of social prejudices. In addition to these daily difficulties, they also face a drastically increased risk of life-threatening conditions. Health risks directly related to obesity include type 2 diabetes, hypertension, high cholesterol and cardiovascular diseases. Each of these conditions can in themselves pose a threat to life. For example, diabetes can damage kidneys and blood vessels, high blood pressure can cause strokes, while high cholesterol can block blood vessels, thus preventing effective blood circulation. The dangers of these pathologies are further amplified if present in combination, as often happens in obese people. Obesity can have different and complex causes. It can result from physical pathological conditions, such as thyroid disease or alterations in hormonal balance, or be the result of inappropriate eating habits and lack of physical activity. However, obesity can also follow psychological conditions. Individuals suffering from stress or depression may seek comfort in food, resulting in a cycle of binge eating and weight gain. Likewise, individuals with low self-esteem or negative self-perceptions may end up sabotaging their attempts to lose weight. Ultimately, obesity is a serious global health problem with implications on multiple levels - individual, community, economic and social. It is essential to promote a multi-dimensional approach to its prevention and treatment, which includes dietary interventions, physical activity, psychological support and, if necessary, pharmacological or surgical therapies. In addition to this, it is essential to create a social and cultural environment that does not encourage excessive food consumption and that supports people on their journey towards a healthy lifestyle.
Diet for obesity
The obesity diet should not be interpreted as a period of severe restriction and sacrifice, but rather as a healthy, balanced and sustainable lifestyle in the long term. The first element to consider is the daily caloric content: the latter must be lower than the individual's energy needs which, for an adult, is usually around 2000-2500 calories. However, this doesn't mean being hungry or giving up your favorite foods, but making more conscious food choices. A balanced diet to combat obesity should include the distribution of calories between carbohydrates (preferably whole grains), proteins and good fats, avoiding saturated fats and refined sugars. It is also essential to meet the needs of essential nutrients, which include vitamins, minerals and fibre. These can be acquired through a diet rich in fruit, vegetables, legumes, oil seeds and whole grains. Maintaining water balance is a fundamental element for the health of the body. Drinking enough is essential to promote metabolic processes, including lipolysis, i.e. the mobilization of fats for energy purposes. The amount of water needed varies from individual to individual based on different factors, but in general it is recommended to drink at least 1.5-2 liters of water per day. The role of nutrition education in a diet for obesity is primary. It is important to be aware of what you eat and know how to recognize nutritious foods versus empty or harmful ones. This also involves knowing how to read nutritional labels and knowing how to plan meals in a balanced way. Of equal importance is the recovery of metabolic balance, which is often altered in those suffering from obesity. An active lifestyle, combined with a healthy and balanced diet, is the key to improving the efficiency of your metabolism. Finally, stabilizing your weight and losing excess weight gradually reduces the risk of early mortality due to obesity-related diseases, such as diabetes, hypertension and cardiovascular disease. The goal should not just be weight loss, but better health and lasting physical and mental well-being.
Useful supplements in the obesity diet
In recent years, the scientific and medical understanding of obesity has undergone rapid evolution, leading to growing awareness of the importance of a holistic approach to addressing this complex issue. At the basis of this approach, obviously, correct nutrition remains fundamental. However, there are circumstances where diet alone may not be enough to provide all the nutrients the body needs. To overcome these possible deficiencies, particularly in the most extreme cases of obesity, a vitamin-mineral supplement may be recommended. These supplements can help ensure that your minimum daily needs for essential vitamins and minerals are met. Which vitamins and minerals are included in a vitamin-mineral supplement can vary, but commonly include vitamins A, C, D, E, K, and B, as well as minerals such as calcium, magnesium, and iron. Of course, such supplements should always be taken under the supervision of a doctor or dietician, in order to avoid possible unwanted effects and ensure that intake remains within the healthy range. Another type of supplement that is gaining popularity in the context of obesity diet is the thermogenic supplement. Thermogenics are substances defined as such because they increase body temperature, accelerating the metabolism and thus promoting weight loss. Typically, thermogenic supplements include ingredients like caffeine and capsaicin, which are known for their metabolism-stimulating properties. However, as with all supplements and medications, it is important to note that thermogenic supplements are not free from possible side effects. These may include nervousness, insomnia, palpitations, and increases in blood pressure. Therefore, anyone considering the use of thermogenic supplements should discuss it carefully with a health professional. In particular, people with pre-existing conditions such as hypertension and heart disease should avoid such supplements. In conclusion, although not strictly necessary for the obesity diet, supplements may have a role to play in certain cases. Whether it is vitamin-mineral supplements to make sure all nutritional needs are met, or thermogenic supplements to enhance weight loss, the use of such products should always be based on a personalized approach and under the close supervision of a health professional. Obesity is a complex problem that requires a complex solution, and supplements may be a possible piece of this solution.
Diet against obesity: example
Diet is a fundamental tool for combating obesity, a condition that increases the risk of various diseases, including hypertension, diabetes and cardiovascular diseases. A balanced and sustainable eating style over time, combined with regular physical activity, can help to gradually reduce weight and stabilize cholesterol, blood sugar and blood pressure values. Let's see an example of a weekly diet plan. Each meal is designed to provide a balanced intake of macronutrients and a distribution of calories throughout the day. Breakfast, the most important meal, should consist of an abundant source of protein, such as natural low-fat yogurt topped with seasonal fruit and a spoonful of chia seeds for a touch of Omega-3. This meal can be completed with a cup of green tea, known for its antioxidant properties. Your first snack of the day could be a handful of nuts, which are rich in good fats and fiber. For lunch, a good option would be a rich salad of tuna (protein and Omega-3), lettuce, tomato, cucumber and carrots, dressed with extra virgin olive oil and lemon juice. A small wholemeal sandwich completes the meal, providing the carbohydrates needed for energy. The afternoon snack can be an apple, a fruit with a low glycemic index that helps regulate blood sugar and provide fibre. Finally, for dinner, you could prepare a quinoa dish with vegetables (such as courgettes, peppers and aubergines), to be enriched with a drizzle of raw extra virgin olive oil. A slice of watermelon or other seasonal fruit can serve as dessert. Especially in a diet aimed at reducing weight, water intake is also important: water must be the constant element during the day, to be accompanied by herbal teas and infusions, if desired. Be careful, though: this is just an example of a healthy and balanced diet. Everyone has different nutritional needs and what works for one may not work for another. Before undertaking any dietary plan, therefore, it is essential to consult a nutrition professional, who can develop a personalized diet based on your individual needs, also evaluating the possible presence of concomitant pathologies. The goal should not just be weight loss, but achieving and maintaining optimal health.
