What is the recommended diet plan for a sedentary lifestyle?

Hello,

Welcome to icliniq.com.

I have read your query and understand your concern.

Obesity occurs due to high carb intake with less physical activity as well it can be due to drastic hormonal changes which are related to your current age too as you are 31. We need to find out the cause of obesity first, as you already mentioned in our case, is a sedentary lifestyle and high-calorie food which is full of sugar and salt. Do not make drastic life changes or restricted diets that you cannot sustain. But if you are trying to achieve sustainable healthy living, then follow this point as nutrition is a vast topic to add in one answer, and a sudden exercise routine will not help. Start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs. Check for your blood reports, screening with hemoglobin can lead to low energy levels and low metabolism, which can lead to weight gain. Check for the obesity stage by calculating your BMI (body mass index). Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it but there is change work toward it. Also, give more details on age, height, and weight to help you further but I suggest you follow the below precautions:

1. Balanced carbohydrate intake throughout the day.

2. Be sure to eat all meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

5. High-fiber carbohydrate foods include whole grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

6. Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products

7. Consume about 25 to 30% of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils; olives, and nuts such as almonds.

9.Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid are as follows:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as white bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips or mathri or canned products.

3. Avoid red meats as they are high in saturated fats.

I hope this will help you.

Thank you.