Every diet should be rich in vegetables, fruits, proteins, good fat, fibre, and phytonutrients.
An easy approach is to follow the half-plate rule and limit grains, sugar, and salt. Moreover, trans fat should be stopped.
Half Plate Rule
Entire food should be pre-plated before eating. It helps in controlling portions.
The traditional Indian thali or Japanese bento box is a great representation of this.
It is shown in research that those who plate eat 14% less instead of going for second and third servings.
The aim of the half-plate is that half of the plate should be full of vegetables and use the grain or cereals as the side dish.
Moreover, an adequate amount of proteins should be added in the form of pulses, dal, nuts, eggs, low-fat dairy, etc.
Principles of Eating
It is important to keep up the motivation while on a diet.
Develop negative associations with undesirable food and do not succumb to fads and or rampant/crash diets.
Set realistic goals and plan the eating regimen.
It is important to practice mindful eating and reduce junk and fast food consumption.
Increase the consumption of fruits and vegetables.
Avoid unhealthy food, alcohol, and smoking.
Don’t let family eating patterns disrupt your dietary discipline.
Keep your home stocked with fruits and vegetables.
Avoid eating while watching television or reading.
Sip water between bites. It will slow you down.
Eat small, frequent meals. Avoid eating large meals, particularly at night, as they promote weight gain.
It is important to stick to the body clock.
It is also necessary to engage in regular physical activity and exercise.
Individuals should focus on managing stress.
There should be a thorough physical examination and regular health checkups.
Every diet needs to be personalised to address food sensitivities. This not only ensures that you control your portions but also that you have the right amount of food from each food group. Research shows that those who plate all their food instead of going for second and third, eat 14 per cent less. Many behavioural issues occur due to deep-seated emotional problems and unresolved conflicts. Check your diet, exercise, thoughts, and habits like addiction, cravings, alcohol, eating disorders, etc., that conflict with your health goals. Do not succumb to social pressures. Learn the art of saying ‘no’. Find desirable alternatives.