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Dietary for Overweight

Weight Reduction

  • Reduce of your calorie intake by 500 to 1000 calories a day, you will lose 0.5 kg per week.
  • In a month you will lose weight between 2kg to 4kg.
  • You are recommended to lose weight of 10% of your current body weight within 6 months.
  • If you reduce more than 10% of your body weight within 6 months, you will have:
    • High risk of gallstone
    • Possible electrolyte abnormality
    • Nutritional inadequacy
    • Increased serum uric acid
    • Muscle break down and protein loss
  • After 6 months your weight loss will plateau and you will not able to lose any more weight
  • The reason is as you lose weight, your metabolic rate also drops because you are losing muscles.
  • Therefore it is important to combine
    • Dieting
    • Exercises

Dietary Management for Overweight

Goals of dietary management

  • Cut down on your calories intake
  • Achieve Weight Loss
  • Maintain Ideal Body Weight
  • Prevent further weight gain
  • To reduce risk of Hypertension, Diabetes Mellitus and Cardiovascular disease
  • To improve quality of life, feel healthy and energetic.

To lose weight you need to decrease your food intake accordingly.

  • Ensure that you adhere to the Malaysian Dietary Guidelines
  • Try to consume a minimum serving of cereals, grains, tubers, fish, chicken, meat and legumes.
  • You can cut down on your calories intake by:
    • Cooking with less fat or oil.
    • Cutting down on refined sugar such as table sugar, brown sugar, honey and hidden sugar in foods and drinks.
    • Increasing your fiber intake e.g. vegetables, fruits and oats as this would make you feel full for a longer duration.
    • Don’t forget to drink more water if you take high fiber food.

Body Mass Index (BMI)

Health expert use a scientific measure called Body Mass Index ( BMI ) to find out whether your weight is healthy.

Healthy range for BMI is 18.5 – less than 25 .

BMI =
Weight (kg)
Height ( m ) x Height ( m )

 

If your BMI is
You Are
Less than 18.5 Underweight
18.5 to less than 25 Desirable weight
25 to less than 30 Overweight
30 or more Obese

Sample Menu For Weight Reduction

  • Recommended Dietary Intake for elderly is 2000 kcal for man and1800 kcal for woman.
  • If you want to lose weight, your recommendation for dietary intake is 1500 kcal to 1200 kcal.
  • Consult your dietitian to determine your requirement.

Menu For 1200 kcal

Breakfast (7.00 – 7.30 am)
  • 2 slices whole meal bread + 1/4 teaspoon soft margarine + 2 slices of tomato + salad
  • 1 cup low fat milk
Lunch (12.30 – 1.00 pm)
  • 1 cup rice / 2 cups porridge
  • 1 medium bowl vegetable soup
  • 1 piece steamed fish
  • 1 medium orange
  • 1 glass plain water
Afternoon Tea (3.30 – 4.00 pm )
  • 3 pieces cream crackers
  • 1 glass of plain water
Dinner ( 6.30 – 7.00 pm )
  • 1 cup rice / 2 cups porridge
  • 1/2 cup stir fried kale
  • 1 bowl tomyam ( 1 chicken drumstick ) + 1/2 cup (cauliflower + carrot + celery + tomato )
  • 1 slice watermelon
  • 1 glass plain water

Menu For 1500 kcal

Breakfast (7.00 – 7.30 am)
  • 1 medium bowl mee hoon soup (1 cup of mee hoon) + 1/2 cup mustard + shredded chicken
  • 1 cup low fat milk
Morning Tea (10.00 – 10.30 am)
  • 1 slice of wholemeal bread
  • 1 glass of plain water
Lunch (12.30 – 1.00 pm )
  • 1 cup rice / 2 cups porridge
  • 1/2 cup stir fried spinach
  • 1/2 cup salad
  • 1 piece fish indian curry ( without coconut milk )
  • 1 medium papaya
  • 1 glass plain water
Afternoon Tea (3.30 – 4.00 pm )
  • 1 piece steam popia
  • 1 cup low fat milk
Dinner ( 6.30 – 7.00 pm )
  • 1 slice of chapatti
  • 1/2 cup (dhal + long bean + potato)
  • 1/2 cup stir lady’s finger
  • 1 piece chicken tandoori
  • 1 slice honeydew
  • 1 glass plain water

 

Last reviewed : 20 April 2012
Writer : Norizan Mashttah bt. Mardan
Mahnon Suria bt. Mokhy
Siti Farrah Zaidah bt. Mohd Yazid
Junidah bt. Raib