Diet and dieting are two different concepts that need a more in-depth understanding. As such, when wellness coach Luke Coutinho said dieting doesn’t mean eating less, it means eating more of what’s good for you and less of what’s not, we decided to dig deeper. He also shared in a post on Instagram, “Don’t make food the enemy.”
So is it always about eating less of what’s bad, and eating more of what’s good?
Dieting overall implies that you get a low-calorie diet predominantly from proteins (plant protein especially) and less carbs and fat while getting enough vitamins and minerals. “It is a fad that people may think some form of starving may help but since it is not sustainable and is going to have a rebound of overeating or snacking, being on a diet relies more on how and what to eat rather than not eating,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad.
Antioxidant-rich (fruits, vegetables, nuts and seeds), protein, and fibre-rich diet that is low on saturated fats and refined carbs is the way to go, of course, coupled with moderate to vigorous exercise, added Dr Gude.
What to keep in mind?
Making informed choices
Dieting is a nuanced concept that extends beyond the common misconception of simply eating less. “It is a lifestyle choice centered on mindful and purposeful consumption, emphasising quality over quantity. Rather than viewing food as an adversary, adopting a healthy diet involves redefining the relationship with what we eat, prioritising nutrition and overall well-being,” shared clinical dietitian Garima Goyal.
At its core, dieting is about making informed choices that fuel the body with essential nutrients while minimising the intake of substances that can be detrimental to health. According to Goyal, the key is not deprivation but rather a shift in focus towards nourishing the body with foods that promote optimal function. “This approach requires understanding the nutritional value of different foods and recognising that a balanced diet is essential for sustaining a healthy lifestyle,” said Goyal.
One fundamental principle of a healthy diet is to consume a variety of nutrient-dense foods. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Goyal noted that these foods provide a spectrum of vitamins, minerals, antioxidants, and other essential compounds that support various bodily functions, from immune system health to cognitive function. “By incorporating a diverse range of foods, individuals can ensure that they are meeting their nutritional needs and promoting overall wellness,” said Goyal.
Conversely, a crucial aspect of effective dieting is reducing the intake of foods that are high in added sugars, saturated fats, and sodium. These components, often found in processed and fast foods, have been linked to various health issues, including obesity, cardiovascular diseasesand diabetes. By minimising the consumption of these less nutritious options, individuals can positively impact their long-term health outcomes, explained Goyal.
Portion control
Moreover, portion control plays a pivotal role in successful dieting. Goyal mentioned that it’s not necessarily about eating less but about understanding appropriate serving sizes and listening to the body’s hunger and fullness cues. “Mindful eating encourages being present during meals, savoring each bite, and recognising when the body is satisfied. This approach fosters a healthier relationship with food, breaking away from the cycle of overeating and emotional eating that can derail dietary goals,” said Goyal.
Dietary restrictions
The concept of dieting as a positive lifestyle choice also involves considering individual dietary preferences and restrictions. People have unique nutritional needs based on factors such as age, sex, activity level, and underlying health conditions. “Customising a diet plan that aligns with these factors ensures that individuals can achieve their health goals while enjoying the foods they love within reasonable limits,” said Goyal.
In addition to the physical benefits, a well-balanced diet significantly influences mental health. Nutrient-rich foods have been associated with improved mood, cognitive function, and overall mental well-being.
“On the contrary, diets high in processed foods and lacking essential nutrients may contribute to feelings of fatigue, irritability, and difficulty concentrating. Therefore, dieting extends beyond the physical realm to encompass mental and emotional aspects, emphasising the interconnectedness of overall health,” said Goyal.
It’s important to note that sustainable changes in dietary habits are more likely to yield lasting results compared to quick fixes or extreme restrictions. According to Goyal, crash diets and overly restrictive eating patterns can be counterproductive, leading to nutrient deficiencies and a cycle of yo-yo dieting. Instead, gradual and realistic adjustments to dietary habits pave the way for long-term success, allowing individuals to adopt healthier choices that become integral to their daily lives, said Goyal.
So dieting is not synonymous with deprivation but rather a conscious effort to nourish the body with the right nutrients. It involves making informed choices, embracing a variety of nutrient-dense foodsand recognising the importance of portion control. “By reframing the approach to dieting as a positive and sustainable lifestyle choice, individuals can cultivate a healthier relationship with food, promoting both physical and mental well-being. The key lies in understanding that food is not the enemy but a powerful tool for supporting a vibrant and fulfilling life,” said Goyal.
