Obesity is manifested by the formation of excess body weight due to the accumulation of fat in the subcutaneous layer, as well as in some tissues and organs. Physical inactivity, malnutrition and heredity play a huge role in the development of obesity.
Instructions
Step 1
Overweight children need to get enough protein, because in addition to building function, protein creates a feeling of fullness. To do this, the child's daily menu needs to include lean meat (veal, chicken, rabbit), eggs, cod fish. Dairy products should be given daily, preferably in the form of kefir and yogurt. Low-fat cottage cheese and cheeses are also helpful. You need to limit cream, sour cream, fat milk.
Step 2
The amount of fat in a child's daily diet should be limited and, above all, refractory fats, which tend to be actively deposited in the body (mutton, beef, pork), should be excluded. It is better to eat dietary butter and vegetable oil.
Step 3
The amount of carbohydrates must be reduced by 30-50% of the daily value. First of all, sugar, confectionery, sweets, white bread and cereals are sharply limited. Canned juices and compotes should not be given - they contain a lot of sugar. Fresh berries, vegetables and fruits, as well as natural juices are very useful for such children. In addition to the huge amount of vitamins, these foods are high in pectin, which has a positive effect on the intestines.
Step 4
In order to reduce appetite and reduce hunger, you need to exclude various spices, seasonings, spices and smoked meats. Food is best baked, boiled, steamed.
Step 5
Very often, such children have fluid retention, so it is better to undersalt food when cooking. It is also necessary to reduce the amount of fluid consumed.
Step 6
It is necessary to observe the diet. During the day, it is better to eat food 5-6 times, but in small portions - this helps to reduce the feeling of hunger. The last feeding should be 2 hours before bedtime. The daily energy value with 5-fold feeding can be distributed approximately like this: the first breakfast - 20% of the calorie intake per day, second breakfast - 15%, afternoon tea - 15%, lunch - 35%, and dinner - 15%.
