ICMR Recommends Gradual Weight Loss with Balanced Diet for Healthy Living

ICMR Urges People to Lose Weight Gradually, Avoid Rapid Weight Loss and Obesity Drugs

In its recently released set of guidelines, the Indian Council of Medical Research (ICMR) has recommended a balanced diet to individuals aspiring for weight loss. The guidelines emphasize the importance of losing weight gradually and advise against the use of anti-obesity drugs.

According to ICMR, weight reduction diets should not be less than 1000 kcal/day and should provide all necessary nutrients. A reduction of half a kilogram of body weight per week is considered safe. Rapid weight loss approaches and the use of anti-obesity drugs should be avoided to prevent potential health risks.

The guidelines further suggest incorporating fresh vegetables, whole grains, pulses, and beans into one’s diet to maintain a healthy weight and waist circumference. Foods such as sugar, processed products, and fruit juices are recommended to be avoided. Regular physical activity and yoga are also encouraged as effective ways to lose weight and maintain overall health.

To help individuals make healthier food choices for weight loss, ICMR has provided the following tips:
– Plan balanced meals with plenty of vegetables to curb cravings and reduce calorie intake.
– Include more servings of vegetables in your diet for added nutrients and fiber.
– Practice portion control to prevent overeating.
– Choose nutrient-dense snacks such as nuts, yogurt, and cut vegetables with spices.
– Opt for lean meat options like skinless poultry, lean cuts of meat, and fish.
– Use healthy cooking methods such as grilling, baking, steaming, or sautéing to reduce oil consumption.
– Limit sugary beverages and opt for water or unsweetened drinks instead.
– Read food labels for information on calories, fats, sugars, and sodium content.

By following these guidelines and incorporating healthy eating habits and regular physical activity into their lifestyle, individuals can achieve their weight loss goals in a safe and sustainable manner. It is important to prioritize overall health and well-being when embarking on a weight loss journey.