PALEO DIET THE ALTERNATIVE OBESITYijaema.com/gallery/26-ijaema-february-3364.pdfThe Paleo Diet is...

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PALEO DIET THE ALTERNATIVE OBESITY G.KOMAHAN* and S.ABIRAMASUNDARI** *Research Advisor, Department of Mathematics, AVVM Sri Pushpam College, Poondi-613 503. [email protected] **Research Scholar, AVVM Sri Pushpam College, Poondi-613 503. Abstract:- Obesity is a problem in human life. A human being does not do any duty when they are in Obese. Now in modern trend the intake of good food and regular exercise in day to day life is very tedious. The human being did not understand the good food how to take? And what are the regular exercises? From the beginning itself the human being are very care about to maintain the diet and regular exercise. After the Obesity happens, the interest to reduce the obesity is a great difficulty. Introduction:- The Paleo Diet is the only diet to which the human species is genetically adapted. When you eat a Paleo Diet, you are eating the optimal foods for your body, literally programmed into your DNA [1-4]. This is the diet of our hunter-gatherer ancestors. It comprises the basic foods eaten by every human since our first appearance over a million years ago, until the invention of agriculture a mere 10,000 years ago [2, 3, 5-9]. Of course, many of the foods that ancestral man consumed no longer exist. Therefore, the modern Paleo Diet mimics the foods that we would have consumed in our historic past. Food in Vedic period begins with cereals like rice and barley which formed a major part of food in Vedic period. The Vedic literature throws considerable light on the food and drink habits of the people of the ancient India. Among the food grains, the Rig Veda repeatedly mentions barley, particularly fried barley. These were used in preparing sweet cakes which were either dipped in ghee before eating or consumed with "Somarasa" prepared with curd and butter which formed a major part of Vedic meal. Along with this the food of the Vedic period include large varieties of pulses, dairy products, meat, salts and spices, sweets and a variety of beverages which reflect the culture of Vedic period that came through the food habits of the Indian people. The International journal of analytical and experimental modal analysis Volume XII, Issue II, February/2020 ISSN NO: 0886-9367 Page No:282

Transcript of PALEO DIET THE ALTERNATIVE OBESITYijaema.com/gallery/26-ijaema-february-3364.pdfThe Paleo Diet is...

Page 1: PALEO DIET THE ALTERNATIVE OBESITYijaema.com/gallery/26-ijaema-february-3364.pdfThe Paleo Diet is the only diet to which the human species is genetically adapted. When you eat a Paleo

PALEO DIET THE ALTERNATIVE –OBESITY

G.KOMAHAN* and S.ABIRAMASUNDARI**

*Research Advisor, Department of Mathematics, AVVM Sri Pushpam College,

Poondi-613 503.

[email protected]

**Research Scholar, AVVM Sri Pushpam College, Poondi-613 503.

Abstract:- Obesity is a problem in human life. A human being does not do any duty

when they are in Obese. Now in modern trend the intake of good food and regular exercise in

day to day life is very tedious. The human being did not understand the good food how to take?

And what are the regular exercises? From the beginning itself the human being are very care

about to maintain the diet and regular exercise. After the Obesity happens, the interest to reduce

the obesity is a great difficulty.

Introduction:-

The Paleo Diet is the only diet to which the human species is genetically adapted. When

you eat a Paleo Diet, you are eating the optimal foods for your body, literally programmed into

your DNA [1-4].

This is the diet of our hunter-gatherer ancestors. It comprises the basic foods eaten by

every human since our first appearance over a million years ago, until the invention of

agriculture a mere 10,000 years ago [2, 3, 5-9]. Of course, many of the foods that ancestral man

consumed no longer exist. Therefore, the modern Paleo Diet mimics the foods that we would

have consumed in our historic past.

Food in Vedic period begins with cereals like rice and barley which formed a

major part of food in Vedic period. The Vedic literature throws considerable light on the

food and drink habits of the people of the ancient India. Among the food grains, the Rig

Veda repeatedly mentions barley, particularly fried barley. These were used in preparing

sweet cakes which were either dipped in ghee before eating or consumed with

"Somarasa" prepared with curd and butter which formed a major part of Vedic meal.

Along with this the food of the Vedic period include large varieties of pulses, dairy

products, meat, salts and spices, sweets and a variety of beverages which reflect the

culture of Vedic period that came through the food habits of the Indian people.

The International journal of analytical and experimental modal analysis

Volume XII, Issue II, February/2020

ISSN NO: 0886-9367

Page No:282

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In a modern agricultural methods, animal husbandry, or processed foods, elements that

have only existed for a short amount of time relative to the span of human evolution. Dr. Loren

Cordain may be considered the originator of The Paleo Diet. Over the past three decades, Dr.

Cordain, along with many of his colleagues from the fields of medicine, nutrition, and

anthropology about the foundation of the diet. The Paleo Diet to a modern Western diet, the

differences are stark. A large portion of the foods typical to a Western diet have only been

introduced in the past 100 to 200 years. This includes vegetable oils, refined sugar, and

processed foods.

In fact, 70 percent of the foods in the modern Western diet were only introduced within

the past few generations. Because of how recent those changes have taken place, our bodies

haven’t had ample time to evolve to properly digest these foods [3, 4, 6, 7, 9-13, 17, 18].

However, on The Paleo Diet, you will eat copious amounts of nutrient-dense foods such as

vegetables and fruits, lean meats and seafood, all the while eliminating inflammatory foods such

as grains, dairy, refined sugars, refined oils, and processed foods.

The Paleo Diet remains. That’s because it is based on decades of scientific research, and

its fundamental principles are recognized by medical and health professionals who firmly believe

in the supporting data.A vast and growing body of evidence strongly suggests. The Paleo Diet

has wide-reaching therapeutic effects on metabolic diseases, autoimmune disorders, mental

health, and much more [19-47]. In fact, since the diet is anti-inflammatory in nature, there are

very few chronic illnesses or diseases that do not respond favorably to it.

THE PALEO DIET PREMISE

The DNA will decide how much foods that each humans have evolved to eat. Consume

the most nutrient-dense foods including green leafy vegetables, blueberries, and salmon. By

contrast, the bulk of foods found in a typical Western diet—cereal grains, dairy products, and

fatty feed-lot meat—lack that depth of nutrition. Eliminating those items from your diet means

you’ll need to replace those calories with something else.

On The Paleo Diet, how much protein versus carbohydrate you consume. This falls in line

with our ancestral habits. The truth of the matter is that focusing on macronutrients runs counter

to one of the main tenets of The Paleo a focus on eating healthy foods, and not how much

carbohydrate you eat relative to protein or fat. That said, eating healthy natural foods leads to a

diet that is higher in protein and lower in carbohydrates than the typical western diet.

What to eat

Fruits

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Vegetables

Nuts and seeds

Lean meats, especially grass-fed animals or wild game

Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore

tuna

Oils from fruits and nuts, such as olive oil or walnut oil

What to avoid

Grains, such as wheat, oats and barley

Legumes, such as beans, lentils, peanuts and peas

Dairy products

Refined sugar

Salt

Potatoes

Highly processed foods in general

A typical day's menu

Here's a look at what you might eat during a typical day following a paleo diet:

Breakfast. Broiled salmon and cantaloupe.

Lunch. Broiled lean pork loin and salad (romaine, carrot, cucumber, tomatoes, walnuts and

lemon juice dressing).

Dinner. Lean beef sirloin tip roast, steamed broccoli, salad (mixed greens, tomatoes,

avocado, onions, almonds and lemon juice dressing), and strawberries for dessert.

Snacks. An orange, carrot sticks or celery sticks.

The diet also emphasizes drinking water and being physically active every day.

Results

A number of randomized clinical trials have compared the paleo diet to other eating plans,

such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet

may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole

grains, legumes and low-fat dairy products. These benefits may include:

More weight loss

Improved glucose tolerance

Better blood pressure control

Lower triglycerides

Better appetite management

However, longer trials with large groups of people randomly assigned to different diets are

needed to understand the long-term, overall health benefits and possible risks of a paleo diet.

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Eating the foods your body needs will greatly reduce your hunger signals which stimulate the

insulin and, therefore, improving your control, a tremendous benefit for those with diabetes.

On a Paleo Diet, consume a lower overall calorie count, while getting the nutrients your

body needs. You will also eliminate spikes and dips in your energy levels. The benefit is

threefold: you will remain more consistently energetic; you’ll eliminate daily cravings; and,

finally, by eating foods that are lower in calories and higher in nutrients, you will more readily

control weight.

Reduce your risk of heart disease, type 2 diabetes, and most chronic degenerative

diseases that affect people in the western world

Lose weight if you are overweight

Improve your athletic performance

Slow or reverse progression of an autoimmune disease

Improve or eliminate acne

Sleep better and have more energy throughout the day

Enjoy an increased libido

Improve your mental outlook and clarity

Enjoy a longer, healthier, more active life

Eat foods with a lower glycemic load. Glycemic load is a measure of how much a meal

will impact blood sugar and insulin levels. A Paleo Diet meal almost always has a low glycemic

load.

Eat more natural and plant-based foods. Eat more foods in their raw form, and fewer

processed foods. That means large amounts of vegetables, fruits, seeds, healthy lean meats, fish,

eggs, and a sparing amount of nuts. Diet is not based on the consumption of meat. While a Paleo

Diet is not vegetarian. The primary diet is a plant-based.

The Paleo Diet brings those ratios back into the balance our bodies were designed.

Actually around 1 : 2 percent of ratio is the optimum health. Added salt nor sea salt are part of a

healthy Paleo Diet. In fact, high sodium consumption relative to potassium contributes to a high

acid load in the body, which has many negative health conditions. For example, research has

shown that the high sodium content in many people’s diets contributes to osteoporosis. Another

key ratio is the magnesium-calcium ratio and it likewise has a tremendous impact on your health.

The Paleo Diet, by nature, keeps you in balance with regards to these crucial nutrients.

Eat the right ratios of fatty acids have promoted a low-fat diet as healthy.This led to

elevated cholesterol and, ultimately, heart disease. The ratio of omega-6 to omega-3 fatty acids

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raises the obesity. A Paleo Diet, based on fish, fresh lean meats, and healthy fruits and

vegetables, naturally provides an optimal ratio.

A typical Western diet is by nature acidic. The high sodium-to-potassium ratio is a

contributor to this imbalance. An acidic diet can lead to inflammation and contributes to

osteoporosis. This is one of the reasons why there is next to no research showing that calcium

supplementation can help osteoporosis. Increasing potassium consumption is there in the

vegetables.

Grains such as wheat and quinoa contain many anti-nutrients such as saponins and

lectins. These tiny molecules are extremely effective at evading your intestinal defense

mechanisms, opening the tight junctions in your gut, and making you very sick if you consume

them raw. Cooking grains eliminates many but not all of these anti-nutrients, which causes an

even bigger concern. Over time, the small quantities of anti nutrients cause chronic inflammation

and lead to inflammatory diseases like autoimmune illness and cancer. A Paleo Diet eliminates

foods high in these anti-nutrients.

Some of the Physical Exercise the calories expensed during 1 hour is given below

Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb 205 lb

Cycling, mountain bike, bmx 502 598 695 791

Cycling, <10 mph, leisure bicycling 236 281 327 372

Cycling, >20 mph, racing 944 1126 1308 1489

Cycling, 10-11.9 mph, light 354 422 490 558

Cycling, 12-13.9 mph, moderate 472 563 654 745

Cycling, 14-15.9 mph, vigorous 590 704 817 931

Cycling, 16-19 mph, very fast, racing 708 844 981 1117

Unicycling 295 352 409 465

Stationary cycling, very light 177 211 245 279

Stationary cycling, light 325 387 449 512

Stationary cycling, moderate 413 493 572 651

Stationary cycling, vigorous 620 739 858 977

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Stationary cycling, very vigorous 738 880 1022 1163

Calisthenics, vigorous, pushups, situps… 472 563 654 745

Calisthenics, light 207 246 286 326

Circuit training, minimal rest 472 563 654 745

Weight lifting, body building, vigorous 354 422 490 558

Weight lifting, light workout 177 211 245 279

Health club exercise 325 387 449 512

Stair machine 531 633 735 838

Rowing machine, light 207 246 286 326

Rowing machine, moderate 413 493 572 651

Rowing machine, vigorous 502 598 695 791

Rowing machine, very vigorous 708 844 981 1117

Ski machine 413 493 572 651

Aerobics, low impact 295 352 409 465

Aerobics, high impact 413 493 572 651

Aerobics, step aerobics 502 598 695 791

Aerobics, general 384 457 531 605

Jazzercise 354 422 490 558

Stretching, hatha yoga 236 281 327 372

Mild stretching 148 176 204 233

Instructing aerobic class 354 422 490 558

Water aerobics 236 281 327 372

Ballet, twist, jazz, tap 266 317 368 419

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Ballroom dancing, slow 177 211 245 279

Ballroom dancing, fast 325 387 449 512

Running, 5 mph (12 minute mile) 472 563 654 745

Running, 5.2 mph (11.5 minute mile) 531 633 735 838

Running, 6 mph (10 min mile) 590 704 817 931

Running, 6.7 mph (9 min mile) 649 774 899 1024

Running, 7 mph (8.5 min mile) 679 809 940 1070

Running, 7.5mph (8 min mile) 738 880 1022 1163

Running, 8 mph (7.5 min mile) 797 950 1103 1256

Running, 8.6 mph (7 min mile) 826 985 1144 1303

Running, 9 mph (6.5 min mile) 885 1056 1226 1396

Running, 10 mph (6 min mile) 944 1126 1308 1489

Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675

Running, cross country 531 633 735 838

Running, general 472 563 654 745

Running, on a track, team practice 590 704 817 931

Running, stairs, up 885 1056 1226 1396

Track and field (shot, discus) 236 281 327 372

Track and field (high jump, pole vault) 354 422 490 558

Track and field (hurdles) 590 704 817 931

Archery 207 246 286 326

Badminton 266 317 368 419

Basketball game, competitive 472 563 654 745

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Playing basketball, non game 354 422 490 558

Basketball, officiating 413 493 572 651

Basketball, shooting baskets 266 317 368 419

Basketball, wheelchair 384 457 531 605

Running, training, pushing wheelchair 472 563 654 745

Billiards 148 176 204 233

Bowling 177 211 245 279

Boxing, in ring 708 844 981 1117

Boxing, punching bag 354 422 490 558

Boxing, sparring 531 633 735 838

Coaching: football, basketball, soccer… 236 281 327 372

Cricket (batting, bowling) 295 352 409 465

Croquet 148 176 204 233

Curling 236 281 327 372

Darts (wall or lawn) 148 176 204 233

Fencing 354 422 490 558

Football, competitive 531 633 735 838

Football, touch, flag, general 472 563 654 745

Football or baseball, playing catch 148 176 204 233

Frisbee playing, general 177 211 245 279

Frisbee, ultimate frisbee 472 563 654 745

Golf, general 266 317 368 419

Golf, walking and carrying clubs 266 317 368 419

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Golf, driving range 177 211 245 279

Golf, miniature golf 177 211 245 279

Golf, walking and pulling clubs 254 303 351 400

Golf, using power cart 207 246 286 326

Gymnastics 236 281 327 372

Hacky sack 236 281 327 372

Handball 708 844 981 1117

Handball, team 472 563 654 745

Hockey, field hockey 472 563 654 745

Hockey, ice hockey 472 563 654 745

Riding a horse, general 236 281 327 372

Horesback riding, saddling horse 207 246 286 326

Horseback riding, grooming horse 207 246 286 326

Horseback riding, trotting 384 457 531 605

Horseback riding, walking 148 176 204 233

Horse racing, galloping 472 563 654 745

Horse grooming, moderate 354 422 490 558

Horseshoe pitching 177 211 245 279

Jai alai 708 844 981 1117

Martial arts, judo, karate, jujitsu 590 704 817 931

Martial arts, kick boxing 590 704 817 931

Martial arts, tae kwan do 590 704 817 931

Krav maga training 590 704 817 931

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Juggling 236 281 327 372

Kickball 413 493 572 651

Lacrosse 472 563 654 745

Orienteering 531 633 735 838

Playing paddleball 354 422 490 558

Paddleball, competitive 590 704 817 931

Polo 472 563 654 745

Racquetball, competitive 590 704 817 931

Playing racquetball 413 493 572 651

Rock climbing, ascending rock 649 774 899 1024

Rock climbing, rappelling 472 563 654 745

Jumping rope, fast 708 844 981 1117

Jumping rope, moderate 590 704 817 931

Jumping rope, slow 472 563 654 745

Rugby 590 704 817 931

Shuffleboard, lawn bowling 177 211 245 279

Skateboarding 295 352 409 465

Roller skating 413 493 572 651

Roller blading, in-line skating 708 844 981 1117

Sky diving 177 211 245 279

Soccer, competitive 590 704 817 931

Playing soccer 413 493 572 651

Softball or baseball 295 352 409 465

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Softball, officiating 236 281 327 372

Softball, pitching 354 422 490 558

Squash 708 844 981 1117

Table tennis, ping pong 236 281 327 372

Tai chi 236 281 327 372

Playing tennis 413 493 572 651

Tennis, doubles 354 422 490 558

Tennis, singles 472 563 654 745

Trampoline 207 246 286 326

Volleyball, competitive 472 563 654 745

Playing volleyball 177 211 245 279

Volleyball, beach 472 563 654 745

Wrestling 354 422 490 558

Wallyball 413 493 572 651

Backpacking, Hiking with pack 413 493 572 651

Carrying infant, level ground 207 246 286 326

Carrying infant, upstairs 295 352 409 465

Carrying 16 to 24 lbs, upstairs 354 422 490 558

Carrying 25 to 49 lbs, upstairs 472 563 654 745

Standing, playing with children, light 165 197 229 261

Walk/run, playing with children, moderate 236 281 327 372

Walk/run, playing with children, vigorous 295 352 409 465

Carrying small children 177 211 245 279

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Loading, unloading car 177 211 245 279

Climbing hills, carrying up to 9 lbs 413 493 572 651

Climbing hills, carrying 10 - 20 lb 443 528 613 698

Climbing hills, carrying 21 -42 lb 472 563 654 745

Climbing hills, carrying over 42 lb 531 633 735 838

Walking downstairs 177 211 245 279

Hiking, cross country 354 422 490 558

Bird watching 148 176 204 233

Marching, rapidly, military 384 457 531 605

Children's games, hopscotch, dodgeball 295 352 409 465

Pushing stroller or walking with children 148 176 204 233

Pushing a wheelchair 236 281 327 372

Race walking 384 457 531 605

Rock climbing, mountain climbing 472 563 654 745

Walking using crutches 295 352 409 465

Walking the dog 177 211 245 279

Walking, under 2.0 mph, very slow 118 141 163 186

Walking 2.0 mph, slow 148 176 204 233

Walking 2.5 mph 177 211 245 279

Walking 3.0 mph, moderate 195 232 270 307

Walking 3.5 mph, brisk pace 224 267 311 354

Walking 3.5 mph, uphill 354 422 490 558

Walking 4.0 mph, very brisk 295 352 409 465

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Walking 4.5 mph 372 443 515 586

Walking 5.0 mph 472 563 654 745

Boating, power, speed boat 148 176 204 233

Canoeing, camping trip 236 281 327 372

Canoeing, rowing, light 177 211 245 279

Canoeing, rowing, moderate 413 493 572 651

Canoeing, rowing, vigorous 708 844 981 1117

Crew, sculling, rowing, competition 708 844 981 1117

Kayaking 295 352 409 465

Paddle boat 236 281 327 372

Windsurfing, sailing 177 211 245 279

Sailing, competition 295 352 409 465

Sailing, yachting, ocean sailing 177 211 245 279

Skiing, water skiing 354 422 490 558

Ski mobiling 413 493 572 651

Skin diving, fast 944 1126 1308 1489

Skin diving, moderate 738 880 1022 1163

Skin diving, scuba diving 413 493 572 651

Snorkeling 295 352 409 465

Surfing, body surfing or board surfing 177 211 245 279

Whitewater rafting, kayaking, canoeing 295 352 409 465

Swimming laps, freestyle, fast 590 704 817 931

Swimming laps, freestyle, slow 413 493 572 651

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Swimming backstroke 413 493 572 651

Swimming breaststroke 590 704 817 931

Swimming butterfly 649 774 899 1024

Swimming leisurely, not laps 354 422 490 558

Swimming sidestroke 472 563 654 745

Swimming synchronized 472 563 654 745

Swimming, treading water,fast, vigorous 590 704 817 931

Swimming, treading water, moderate 236 281 327 372

Water aerobics, water calisthenics 236 281 327 372

Water polo 590 704 817 931

Water volleyball 177 211 245 279

Water jogging 472 563 654 745

Diving, springboard or platform 177 211 245 279

Ice skating, < 9 mph 325 387 449 512

Ice skating, average speed 413 493 572 651

Ice skating, rapidly 531 633 735 838

Speed skating, ice, competitive 885 1056 1226 1396

Cross country snow skiing, slow 413 493 572 651

Cross country skiing, moderate 472 563 654 745

Cross country skiing, vigorous 531 633 735 838

Cross country skiing, racing 826 985 1144 1303

Cross country skiing, uphill 974 1161 1348 1536

Snow skiing, downhill skiing, light 295 352 409 465

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Downhill snow skiing, moderate 354 422 490 558

Downhill snow skiing, racing 472 563 654 745

Sledding, tobagganing, luge 413 493 572 651

Snow shoeing 472 563 654 745

Snowmobiling 207 246 286 326

General housework 207 246 286 326

Cleaning gutters 295 352 409 465

Painting 266 317 368 419

Sit, playing with animals 148 176 204 233

Walk / run, playing with animals 236 281 327 372

Bathing dog 207 246 286 326

Mowing lawn, walk, power mower 325 387 449 512

Mowing lawn, riding mower 148 176 204 233

Walking, snow blower 207 246 286 326

Riding, snow blower 177 211 245 279

Shoveling snow by hand 354 422 490 558

Raking lawn 254 303 351 400

Gardening, general 236 281 327 372

Bagging grass, leaves 236 281 327 372

Watering lawn or garden 89 106 123 140

Weeding, cultivating garden 266 317 368 419

Carpentry, general 207 246 286 326

Carrying heavy loads 472 563 654 745

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Carrying moderate loads upstairs 472 563 654 745

General cleaning 207 246 286 326

Cleaning, dusting 148 176 204 233

Taking out trash 177 211 245 279

Walking, pushing a wheelchair 236 281 327 372

Teach physical education, exercise class 236 281 327 372

Teach exercise classes (participate) 384 457 531 605

Squaredmetersinheight

ramskiinWeightBMI

___

log__

CC-Calories _Consumed , CE-Calories _Expensed

BD-Butts Diameter, CD-Chest Diameter

For a Men, the Obesity is Calculated as

.5100__1__

__1

/

/7

1

lbsCentemeterinHeightlbsCentemeterinCD

CentemeterinBD

dayCE

dayCCBMIObesity

j ij

ij

i

For i=1,2,…,52, i,j-stands for week and days respectively.

If condition is satisfied, then there is no Obesity. Otherwise, the men has attained an

Obesity. Watch everyday Obesity level, if this level is increased, care must be taken to intake of

food.

For a Women, the Obesity is Calculated as

.5100__10.1__

__

/

/7

1

lbsCentemeterinHeightlbsCentemeterinCD

CentemeteinBD

dayCE

dayCCBMIObesity

j ij

ij

i

For i=1,2,…52 , I ,j - stands for week and days respectively

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If condition is satisfied, then there is no Obesity. Other- wise, the men has attained an Obesity.

Watch everyday Obesity level, if this level is increased, care must be taken to intake of food.

Conclusion: The Bright in Colour , the food items is more rich is calories. The daily assessment

of intake calories should be very care. The intake of Paleo diet will reduce the Obesity level. The

ancient food items will certainly reduce the body weight. We should avoid fast-food items. The

taste in food items would stimulate to take additional foods what we required for that date. So

avoid tasty food.

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