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Oprah Winfrey’s diet plan to lose over 40 pounds
Oprah Winfrey has been candid about her weight loss journey from the beginning. At her heaviest, the American talk show host weighed 237 pounds but over the last few years, she worked on her fitness. She successfully shed over 40 pounds in 2015, after becoming a patron at Weight Watchers, and has been successively losing weight over the years.
She recently revealed her diet plan, which can help us understand how she managed to shed the stubborn weight. Though her diet is healthy, it is far from dull.
Oprah consumes an average of 1,700 calories daily, which are balanced with multiple nutrients. Her diet consists of 20 per cent protein, and 30 per cent fats, which are rich in healthy fats and the rest is carbohydrates, namely the good ones like whole grains, fruits and vegetables.
Her diet is enriched by calcium-enriched soymilk, and yoghurt, and eats about 1,100 mg of calcium daily. It is also rich in fibre, of which she consumes an average of 34 grams.
Oprah has previously told People Magazine how she does not believe in giving up things she loves to lose weight. “I’m eating everything I love — tacos, pasta. I’ve never felt deprived,” she had said at the time.
G Sushma, clinical dietician, CARE Hospitals, explained that drastic weight loss like Oprah’s typically results from a significant calorie deficit, where the body burns more calories than it takes in.
Regular physical activity increases calorie expenditure and helps create a calorie deficit, she added, saying that cardiovascular exercises and strength training can be effective in burning calories and building lean muscle mass.
Sushma elaborated on some other factors that need to be considered while building a diet plan for losing weight.
Balanced diet: A balanced diet includes a variety of nutrients, including carbohydrates, fats, proteins, vitamins, and minerals. Restricting any specific nutrient group excessively is not recommended for overall health.
Portion control: Moderation is key. It’s important to control portion sizes and choose healthier sources of carbohydrates and fats. Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats.
Calorie counting: Tracking your overall calorie intake is important for weight loss. It’s about the balance between the calories you consume and the calories you burn through activity.
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Quality matters: Focus on the quality of the foods you’re eating. Choose whole, unprocessed foods over processed and sugary options.
It’s important to approach weight loss in a healthy and sustainable manner, consulting a healthcare professional or a registered dietitian to develop a personalised plan.
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