Obesity in South Africa | How to Manage Overweight the Therapeutic Way Using South African Foods

A brief Introduction of Obesity (What is Obesity?)

Obesity is a medical condition characterized by an excessive accumulation of body fat, which can negatively impact health. It is typically diagnosed using the Body Mass Index (BMI), a calculation based on height and weight. A person is typically considered obese if their BMI is 30 or higher.

Causes of Obesity:

• Genetics: Inherited factors can affect how the body stores fat.
• Diet: Obesity is one of the illnesses caused by poor diet habits. High-calorie diets, particularly those rich in sugars and fats, can lead to weight gain.
• Lack of Physical Activity: Sedentary lifestyles reduce calorie burning, leading to fat accumulation.
• Medical Conditions: Certain conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can cause weight gain.
• Medications: Some drugs (e.g., antidepressants, corticosteroids) may lead to weight gain.
• Psychological Factors: Emotional eating due to stress, boredom, or anxiety can contribute to obesity.

Health Risks Associated with Obesity:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Sleep apnea
• Joint problems (arthritis)
• Certain cancers

Treatment of Obesity:

• Dietary Changes: Implementing balanced, low-calorie diet rich in whole foods and nutrients. My preferred method and the focus of this article.
• Physical Activity: Increasing exercise to burn calories and improve cardiovascular health.
• Behavioral Therapy: Addressing emotional triggers that lead to overeating.
• Medications: Some people may require weight-loss medications under medical supervision.
• Surgery: In severe cases, bariatric surgery may be recommended to limit food intake and absorption.

South African Obesity statistics overview

Next, let us have a look at what the current statistics about obesity in South Africa is saying.

Obesity is a growing public health concern in South Africa, and various studies have highlighted its prevalence, with distinct patterns across different demographics. Below are key statistics that reflect the state of obesity in South Africa:

Prevalence of Obesity in South Africa (General Population)

Overall Obesity: According to the World Health Organization (WHO), as of 2016, about 28.3% of South African adults were obese.

Overweight and Obesity Combined: The South African Demographic and Health Survey (SADHS) of 2016 reported that 68% of women and 31% of men are either overweight or obese.

Severe Obesity: Approximately 41% of women and 11% of men were classified as obese based on Body Mass Index (BMI).

The figures are scary, right? Ok, let us explore a bit more into the direction of demography for better understanding of how severe the problem of obesity in South Africa is or can become.

Demographics of Obesity in South Africa

Classification by Gender:

Women: Obesity disproportionately affects women. The SADHS 2016 data showed that 41% of women were obese, compared to 11% of men. This gender gap is a significant trend in South Africa, with women more likely to suffer from obesity and related conditions.

Men: Although men have a lower obesity rate, 31% are overweight or obese. The increase in lifestyle diseases among men is also on the rise.

Classification by Age:

Older Adults (35-64 years): Obesity rates increase with age. Among women, obesity rates are highest in the 45–54-year age group (over 50%), while for men, the highest prevalence is in the 55–64 age group (30%).

Younger Adults (18-34 years): Obesity is also common in younger adults, with 34% of women aged 25-34 being obese, compared to 6% of men in the same age group.

Classification by Ethnic Racial Background:

Black South African Women: The obesity prevalence is highest among black women, with 42% being classified as obese. Socio-cultural factors, including the association of larger body size with beauty and health, contribute to this worrying trend.

White South Africans: Obesity rates among white women stand at approximately 30%, and among white men at around 14%.

Indian and People of Colour Populations: The Indian population has an obesity rate of around 30% for women and 18% for men. Among Coloured South Africans, about 31% of women and 10% of men are obese.

Geographic and Socio-Economic Factors:

Urban vs. Rural: Obesity is more prevalent in urban areas, where 33% of urban women and 20% of urban men are obese. Rural areas show lower rates, but there is still a significant percentage of the population affected.

Socio-Economic Status: Interestingly, obesity rates are higher among people in middle-to-higher income brackets. Women from wealthier households are more likely to be obese compared to those from poorer households.

Childhood Obesity:

Prevalence in Children: Childhood obesity is also an emerging issue in South Africa. A 2022 report by the Global Nutrition Report showed that about 13% of South African children under the age of 5 are overweight or obese, one of the highest rates in the world.

Teenagers: Among adolescents aged 15-19 years, 26% of girls and 9% of boys are overweight or obese.

Health Implications of Obesity in South Africa:

Obesity is linked to a rise in non-communicable diseases (NCDs) like diabetes, hypertension, and cardiovascular diseases:

Diabetes: The prevalence of diabetes in South Africa is about 12.8%, largely attributed to obesity.

Hypertension: Over 46% of adults have high blood pressure, with obesity being a key risk factor.

Verifiable Sources/References:

1. World Health Organization (WHO): Global Health Observatory data (2016).
2. South African Demographic and Health Survey (SADHS) 2016: Conducted by Statistics South Africa and the National Department of Health.
3. Global Nutrition Report (2022): Analysis on childhood obesity rates globally.

Therapeutic 7 Days Diet Plan Using South African Foods

This section is the main theme of today’s article so pay close attention. To make the South African food-based therapeutic diet for obesity more practical, I’ll include preparation tips to maximize effectiveness. The focus will be on meal preparation methods that reduce unnecessary calories, fats, and sugars while retaining nutrients. Tips here should be read in conjunction with my earlier post on meal planning.

Day 1

• Breakfast: Mealie Pap
  • Preparation: Cook mealie pap with water or low-fat milk. Avoid adding sugar. You can sweeten it with a little honey or cinnamon for flavor. Top with almonds for added protein.
• Lunch: Grilled Chicken with Morogo and Brown Rice
  • Preparation: Marinate the chicken in lemon juice, garlic, and herbs. Grill or bake the chicken with minimal oil. Steam morogo (wild spinach) and season lightly. Boil brown rice in water with no added butter or oil.
• Dinner: Butternut Squash Soup
  • Preparation: Boil cubed butternut with onions and garlic until soft. Blend to a smooth consistency with water or vegetable broth. Season with herbs (no cream or heavy oils). Serve with a slice of wholewheat bread.

Day 2

• Breakfast: Yogurt with Strawberries and Muesli
  • Preparation: Choose plain, unsweetened low-fat yogurt. Add fresh strawberries and a small portion of muesli (opt for one without added sugars).
• Lunch: Samp and Beans with Steamed Cabbage
  • Preparation: Cook samp and beans with minimal oil, adding onions and garlic for flavor. Steam the cabbage and season with a pinch of salt and pepper.
• Dinner: Grilled Snoek with Roasted Sweet Potatoes
  • Preparation: Marinate snoek with lemon juice and garlic, then grill. For sweet potatoes, slice and lightly roast them with a drizzle of olive oil and rosemary.

Day 3

• Breakfast: Scrambled Eggs with Spinach and Wholewheat Toast
  • Preparation: Scramble eggs using a non-stick pan with minimal oil (or use a spray). Add spinach toward the end to soften it. Serve with wholewheat toast and avoid butter.
• Lunch: Vegetable Curry with Brown Rice
  • Preparation: Sauté onions, garlic, and ginger with minimal oil. Add chopped vegetables (like carrots, zucchini, and peppers) and curry spices. Simmer with water or low-fat coconut milk. Serve with a small portion of boiled brown rice.
• Dinner: Chicken Stew with Pumpkin
  • Preparation: Slow-cook chicken with onions, garlic, and tomatoes. Add chunks of pumpkin and simmer until tender. Avoid thickening agents like flour or cream.

Day 4

• Breakfast: Oats Porridge with Skimmed Milk
  • Preparation: Cook oats in water or skimmed milk and sweeten it with fruit (such as apples or bananas) instead of sugar. Top with a handful of almonds for added texture.
• Lunch: Grilled Ostrich Steak with Broccoli and Butternut
  • Preparation: Season the ostrich steak with pepper and grill it with minimal oil. Steam broccoli and butternut, then lightly season with herbs.
• Dinner: Bobotie with Wholewheat Couscous
  • Preparation: Use lean beef for the bobotie. Substitute sugar with natural spices (like cinnamon and nutmeg) for flavor. Bake the bobotie with a small amount of egg custard. Serve with wholewheat couscous, cooked with vegetable broth instead of butter.

Day 5

• Breakfast: Wholewheat Toast with Avocado and Poached Egg
  • Preparation: Toast the wholewheat bread. Mash the avocado with lemon juice and a pinch of salt. Top with a poached egg (poached in water without oil).
• Lunch: Grilled Hake with Quinoa and Roasted Vegetables
  • Preparation: Grill hake with a sprinkle of lemon and herbs. Cook quinoa in water and serve with a side of roasted vegetables (such as carrots, bell peppers, and zucchini) drizzled with olive oil.
• Dinner: Chicken and Vegetable Soup
  • Preparation: Cook chicken breast in water with onions, garlic, carrots, and celery. Avoid cream and opt for a broth-based soup. Season with herbs for flavor and serve with brown bread.

Day 6

• Breakfast: Low-fat Cottage Cheese with Fresh Fruit
  • Preparation: Serve plain low-fat cottage cheese with a mixture of berries or peaches. Avoid added sugars.
• Lunch: Roast Beef with Mashed Sweet Potatoes
  • Preparation: Roast lean beef in the oven with herbs and garlic. Boil sweet potatoes, then mash them with a little olive oil instead of butter. Serve with steamed green beans.
• Dinner: Lentil Stew with Zucchini
  • Preparation: Sauté onions, garlic, and spices with minimal oil. Add lentils, tomatoes, and water. Simmer until lentils are soft. Grill zucchini or sauté with a sprinkle of olive oil.

Day 7

• Breakfast: Spinach, Avocado, and Low-fat Milk Smoothie
  • Preparation: Blend fresh spinach, avocado, and low-fat milk together with a handful of ice. You can add a teaspoon of honey for sweetness.
• Lunch: Butternut and Chickpea Salad with Grilled Chicken
  • Preparation: Roast butternut cubes in the oven with olive oil and herbs. Mix with cooked chickpeas and serve with grilled chicken breast (seasoned with lemon and herbs).
• Dinner: Grilled Lamb Chop with Mashed Cauliflower
  • Preparation: Grill a lean lamb chop with minimal oil. Steam cauliflower and mash it with olive oil, garlic, and black pepper. Serve with a side of sautéed spinach.

Practical high-level guide for Successful therapeutic dietary:

1. Batch Cooking: Prepare larger quantities of meals (like stews, soups, and grilled meats) and store them in portions for easy reheating.
2. Meal Prepping: Cut vegetables and marinate meats in advance, so you can quickly assemble meals during the week.
3. Portion Control: Use smaller plates and stick to portion sizes, especially with starchy foods like rice, bread, and sweet potatoes.
4. Use Minimal Oil: opt for steaming, grilling, or baking instead of frying. If oil is needed, use a spray or a small amount of olive or canola oil.
5. Flavor Without Calories: Use herbs, spices, lemon, and vinegar to add flavor without adding fat or sugar.
6. Hydration: Drink plenty of water throughout the day to stay hydrated and reduce unnecessary snacking.

Last words from 7dietplan for today

These preparation steps make the diet plan more practical and easier to follow, ensuring maximum effectiveness for weight management. I know this has been a long and comprehensive practical article on therapeutic diet plan for someone who is obese or overweight. But it will not possibly cater for all possible cases.

So, should your specific needs have been missed out in this well researched article on managing obesity with diet, please reach out to through the 7dietplan contact form on this website.