Now, Freedom From Diet Food

It is estimated that 95 per cent of those who lost weight on a diet, gained it back in no time. INN tells you why diet based on deprivation never works.

We know of people who lost weight and kept it permanently. Yet, we know of many more who went on a diet, lost weight and regained more than what they had started with, ending up depressed and frustrated. It is estimated that 95 per cent of all those who lost weight on a diet, gained it back. This is because most diets are based on deprivation. That is why they mostly fail — fail, not in losing weight but in keeping it that way. Why is it that despite knowing the basics we continue to fall off the wagon — eat wrong or overeat? Scientific findings from researches in psychology and marketing have provided some insights into eating behaviour. The identification of individual behaviours, perceptions and beliefs associated with eating is key to improving the efficacy of dietary treatment.

Before embarking on an altered lifestyle programme, it is important to know what you are going through. Body image and health are the two most compelling issues. Secondly, are you open to change? Finally, are you ready for what is called “mindful eating”? Awareness about your diet and principles of healthy eating is all that it takes to get where you want. But remember — set realistic goals.

Many of us would have indulged in mindless eating at some point in our lives. Eating without hunger because of external or environmental cues, simply for pleasure or for comfort, is something we all do, no matter how literate we are about diets and nutrition facts. External cues are often hidden and are known to influence our appetite and have very little to do with hunger. These include family, friends, packages and plates, names and numbers, labels and lights, colours and candles, shapes and smell, distractions and distances, cupboards and containers. Visual cues are very powerful drivers to eating and determine how much we eat. Most of us don’t stop eating even when we are full.

Understanding why you eat the way you do, you can eat a little less, healthier and enjoy a lot more. Here are some tips which can help keep you eat right:

Stop eating when you are “no longer hungry”, not when you are “full.” The adage that you must stop eating when you have still have hunger for one more chapati or until you are just 80 per cent full helps. Put your spoon or fork down between each bite. Ask yourself whether you are hungry or wanting to be full. The “not hungry” situation happens earlier and that’s when you stop.

Don’t eat with your eyes, eat according to your hunger. Take control of subtle influences in your environment that can persuade you to eat or overeat. Eat slowly and don’t worry about plate waste, think about your waist. The need to finish all that is on the plate from our childhood and the dislike of waste drives you to eating regardless of our hunger.

Learn to say “no” politely but firmly. Avoid the “just one more” request. If you don’t wish to eat, don’t succumb to pressure. You may request for an appropriate choice for yourself.

Pre-plate your food. According to research, people eat 14 per cent less when they take smaller amounts and then go back for seconds and thirds. Mostly people tend to eat less if they put everything on their plate like in a traditional thali or the Japanese “bento box” and are able to see how much they are going to eat. However, few people who like to be busy with food for longer should go in for smaller portions and go in for second and third servings.

Control your portions. Use smaller plates, bowls, spoons, cups and glasses. It helps create an illusion about the volume of food you eat. The larger the portion, the more you eat; the bigger the container, the more you pour. When eating out, if portions are large, don’t hesitate to ask the waiter to pack some of it before it reaches the table.

Eat slowly and make overeating difficult. It takes about 20 minutes before the brain gets the signal that the stomach is full, meaning that if you eat fast in less than 20 minutes, then the sensation that the belly is full will arrive too late.

Create distractions. When there is an urge to eat, distract yourself. Resist your urge to go to the fridge or the larder. Instead, step out or keep busy. Try water, fruit or a healthy snack.

Identify danger zones. Fix the food according to the atmosphere — after office, in the evening, late night or while watching television, chatting with a friend, studying, partying or dining at restaurants. Do not hesitate to seek professional help.

Plan your day and decide beforehand how much you will eat in each meal. Depending on where you are likely to be through the day, plan and allocate calorie allowance. When out shopping, ensure you carry some healthy snacks with you.

Make comfort foods more comforting. Try smaller portions of your favourite comfort foods or choose healthier options. Honey-coated nuts instead of biscuits is not such a “sacrifice.” Don’t keep unhealthy food in your room or home.

Follow a half-plate rule. At least half of your plate should be vegetables and fruits. Divide the rest in protein (low fat dairy, pulses, legumes) and starch (chapati, rice, bread or other cereals).

Do not use food as a punishment or reward. Healthy food should be fun and a way of life. Vary, innovate and create new recipes.

Beware of “smart marketing”. Many so-called “diet or health foods” may be giving you higher calories, fat or sugar than the regular ones. “Fat free/cholesterol free” may be loaded with trans fats or sugar.

Write a diary. It is one of the most powerful tools staring at you in the face like a mirror. So, next time you resolve to improve your diet, start by reaching out for a pen and a paper.

Moderation and balance. If you must have a food which is not so healthy, follow the principle of moderation by eating a fraction of what you would normally, rather than struggle with your willpower. If you have not been able to hold back and eaten excessively, then apply the principle of balance — a light meal. Use food trade-offs so that you can indulge sometimes.

A good diet should teach you to eat rather than avoid or deprive. The best diet is the one you don’t know you are on. “Diet” must be a way of life.