Foods that help you prevent obesity

In the approach to prevent obesity, as well as in its treatment, It is clear that we must take into account the multitude of factors that in the development of this disease.

The prevalence of obesity worldwide is constantly increasing, as shown by recent studies, which estimate an average increase in body mass index (BMI) of 0.4 kg / m2.

In view of this situation, and independently of the institutional measures of public health, health professionals have the responsibility to implement measures to prevent obesity and treat people who already have this problem.

The fundamental causes of obesity are, according to the WHO (World Health Organization):

  • The sedentary lifestyles.
  • Diets with high fat content.

Both factors are, to a large extent, the changes that are taking place in society and the behavior patterns of the communities.

Different aspects about the treatments of obesity

In the therapeutic approach of obesity, the dietary aspects they play a fundamental role. Without them, the result of the different treatments is practically doomed to failure.

Other types of interventions, such as physical exercise, are at least questionable if they are not included in the context of a dietary treatment. In any case, the exercise It should be an important measure to carry out in weight loss programs.

On the other hand, in recent years, Various drugs have proven their effectiveness in reducing weight, such as orlistat, sibutramine and rimonabant. These have confirmed their positive results in clinical trials in patients with a hypocaloric diet.

In addition, we must bear in mind that Most of these drugs have an anorectic effect, so that, ultimately, its pharmacological action is based on facilitating the monitoring of a diet.

Also mention that, even the surgical treatment of obesity, may, in the long term, fail if the patient does not change their eating habits.

Despite this key role, it must be recognized that traditional dietary treatment, even if correctly performed, also does not obtain fully satisfactory results.

This is because most obese people who start dietary treatment leave it; of those who continue, most do not lose weight; and of those who lose it, most of them recover it again.

Undoubtedly, the great problem of dietary treatments is the first point mentioned: the lack of follow-up of the one that suffers any type of diet.

Perhaps you are also interested in reading: Strategies for not abandoning the diet

Foods that help you prevent obesity

To prevent obesity, we must follow a balanced diet and a regular plan of physical exercise. Both measures must be supervised by a specialist.

It's important to put attention on very restrictive diets are never healthy. The reason for this is that they cause a significant loss of lean mass (muscle) and favor eating disorders. For this reason, it is important to establish a normocaloric diet plan and always adapted to each patient.

The dietary recommendations are the same as for people with normal weight, mainly limiting the intake of saturated fats. In addition, in the following classification, we can find a series of foods that help prevent obesity:

Satiating foods

A very important factor when it comes to preventing obesity is knowing how to choose satisfying foods. As a rule, the satiating foods are all those rich in fiber.

This phenomenon is due to the fiber retaining water, which causes volume increase in the stomach, generating a feeling of fullness. When feeling that sensation, the desire to eat without control and continuously decreases.

Some foods with these properties are:

  • Vegetables and vegetables.
  • Some fruits
  • Algae.

Read also: 7 ways to increase fiber intake to treat constipation

Low calorie foods

Modify your diet and lead an active life to prevent obesity.

The hypocaloric foods are those that offer a low level of energy. The idea of ​​consuming them is that the body acquires fewer calories than it needs to burn the accumulated fat.

Low-calorie foods, as long as they are consumed within a varied diet, They can help prevent obesity.

Some examples are:

  • Asparagus.
  • Spinach.
  • Cucumber.
  • Artichokes


To prevent overweight, It is essential to carry out a diet plan reviewed by a specialist that allows you to be constant and not abandon. On the other hand, it is also important to perform physical exercise.

The most important aspect in the prevention and treatment of obesity is perseverance and the motivation to achieve it. Do not give up!