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Treatment For Obesity: Diet Focus
No universal rule fits everyone, but for safe and sustainable weight loss of 0.5 to 1 kg per week, most people should cut their daily energy intake by about 600 calories.
To lose weight safely and sustainably, most men should aim to consume no more than 1,900 calories daily, while most women should target 1,400 calories or less.The most effective approach is to replace unhealthy, high-calorie foods—such as fast food, processed items, sugary drinks, and alcohol—with healthier alternatives.A balanced diet should include:
- Plenty of fruits and vegetables
- Meals centered on starchy foods like potatoes, bread, rice, or pasta (preferably wholegrain or high-fiber options)
- Some milk, dairy foods, or dairy alternatives
- Protein sources such as meat, fish, eggs, beans, or other non-dairy proteins
- Minimal amounts of foods and drinks high in fat or sugar
Diet Programs and Fad DietsAvoid fad diets that promote unsafe practices, such as fasting for extended periods or eliminating entire food groups. These are unsustainable, may cause illness, and don’t foster long-term healthy eating habits.Not all commercial diet programs are unsafe. Some are grounded in sound medical and scientific principles and can be effective for certain individuals. A responsible program should:
- Teach portion control, behavioral changes, and healthy eating
- Allow a variety of foods without excessive restrictions
- Focus on gradual, sustainable weight loss rather than rapid, short-term results
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