Best Diet Plan For An Obese Person

Obesity is a disease, and you should not take it easy. Obesity can ruin your health and can bring a lot of other dysfunctions to your body.

If you are on the verge of obesity and want to keep your weight in check or lose some extra fat by following a diet, you should simply follow the tips discussed in this post. Other than tips, you will also find the diet plan for obese people in this short post.

First, you should know that when you are opting for weight loss, you don’t have to skip complete meals; rather, you have to take a proper diet but should know what you should eat and what you should refrain from. 

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7-day diet plan for weight loss of an obese person!

We cannot surely give you a concise diet plan for weight loss. It depends on many factors, including your age, current weight, height, and physical activities. However, we can suggest certain foods that you can put in your diet plan without any problem. 

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What can you eat in a weight loss diet plan?

The basic tip would be to consume minimally processed whole meals. This would include the intake of whole grains. You can consume whole wheat, steel-cut oats, and brown rice.

Health experts also recommend that you must add vegetables to your diet plan. You should eat every colored vegetable except for potatoes as potatoes can add more fat to your body.

You must also eat and consume whole fruits. Usually, people think that drinking fruit juices can fill up the need for whole fruits, but this is not true in actuality.

You have to consume whole fruits and not juices if you want to lose weight. Juices have different additives that can add fat and weight to your body, so we would condemn you to using juices instead of fruits.

You also have to make sure that you take nuts, seeds, and beans in your weekly diet plan. These are very important sources of protein that your body needs. Plant oils are also important to consume for an obese person.

What kind of foods should you refrain from?

Here is the list of foods that you have to stay away from!

  • Sugar-sweetened beverages. These include sodas and fizzy drinks.
  • Fruit juices.
  • Refined grains, including white bread and pasta.
  • Potatoes in all forms.
  • Red meat.
  • Fast food.
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Is there a specific meal plan for overweight females?

There are multiple meals and diet plans for overweight females, and some of the popular and effective ones are listed below:

  1. Plant-Based Diet
  2. Low Carb Diet
  3. Weight watcher meals
  4. DASH Diet
  6. Mediterranean diet
  7. Jenny Craig’s Diet plan

Overweight females can easily select either diet plan and follow after consulting their doctors and nutritionists. 

What should an obese person eat for lunch?

One of the major causes of obesity is the unnatural routine that a person has when consuming meals. You must follow the simple rule that breakfast should be the biggest meal of your day, the second-largest meal should be lunch, and then dinner. Also, make sure that you take small portions of meals in lunch and dinner instead of overeating.

There are many luscious lunch options that you should know about! Some of the popular and expert-recommended choices are mentioned below:

  • You can make lentil soup for lunch. 
  • You can use garden veggies and make a sandwich for yourself.
  • You can have veggie wraps.
  • You can have quinoa and black beans.
  • You can consume salmon.
  • You can also have whole eggs for lunch if you haven’t had them for breakfast.

These kinds of meals can help you lose weight and lead an active life.

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Dinner menu for an obese person!

When reading about the diet plan of an obese person, you need to know about the dinner menu options. The dinner menu should be very specific as most of us tend to go to bed after getting dinner. So you should always take light and digestive meals.

  • You can take brown rice or brown bread with light gravy for dinner. 
  • You can get protein-rich soup for dinner. 
  • You can eat boiled veggies or can have them in salad form.
  • You can also have fruits before you go to bed. 


The Diet plan for an obese person is different, as we have told you before. But by following the general guidelines and tips, you can help yourself a lot in reducing weight.

You can easily get a specific diet plan for obese people from an expert nutritionist, but we would like to add some tips at the end of this post to help you in your weight loss journey.

  • Exercise regularly and keep your body active.
  • Choose small portions and eat slowly.
  • Don’t consume too much water after meals.
  • Get enough sleep.
  • Avoid watching TV while eating.
  • And most importantly, relax!

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