Not to ignorantly acquire hypertension and diabetes like me. Although in remissions of both now. Let me share my college notes excerpts in how I learnt to prevent obesity and over-weight which are precursor to lifestyle diseases.
Maintaining a balance proportion of sources of calories to the three main food energy sources at fats [17 per cent], complex carbohydrates [75 per cent]; and protein [15 per cent] avoids metabolic imbalances seen when one major food item is eliminated. Such a balance system can be used for long periods with no ill effects and its effect in weight control is long lasting.
Oils, oil-bearing nuts and fruits like avocado eaten in small amounts are healthy. Despite being high in energy, they contain useful ingredients such as oil soluble vitamins.
By eating foods that supply few calorie in proportion to weights such as low-glycemic fruits and vegetables, one reduces the incidence and occurrence of obesity and there is improved health. Dietary habits like eating slowly and chewing carefully can reduce the amount and quantity of food eaten,for overeating contribute to over-weight.
Eating foods that reduce fluid retention-low in sodium-and those that alkalize the body can greatly reduce body weight.
However, for white color-job urban dwellers. Exercise regime is almost a must. Why?
From what I deduce from college [Kenya Medical Training College] notes. Energy sources : Like carbohydrates, fats and oils act as storage forms of chemical energy. In fact, fats are better storage forms of energy than carbohydrates in that they are compact, insoluble in water and chemically inert, hence needs to be reactivated through work out generated heat energy. And in the process oxidized, fats and oils release energy and a lot of water-metabolic water-which can supplement the body’s homeostasis requirements for glucose regulation in it [water] solvent property.
Point to note, is that, the 17 per cent intake of fats is re-assembled into fats again, while excess glucose from complex carbs which are soluble in water, maybe converted to fats, hence becomes insoluble. Thus, exercises are very essential to control obesity and over-weight.