Diets are about balance, not starving

I think I'm becoming overweight. At 160 centimetres tall, I now weigh 67 kilograms and my weight's rising. I've tried to watch my diet, but it doesn't work. I've been advised to try a low-carb diet or skip high-calorie food.

Remember this golden rule: A certain amount of food from each category is important for the body. Never skip any food category.

Dieting doesn't mean fasting, in the sense many Thais understand it. It's about having a balanced diet.

Here's another simple rule: The more you eat, the more weight you gain.

So, before putting any food in your mouth, think twice as to whether it's your body or just your appetite that "needs" the food.

Here are some guidelines:

Think of your drink. Whenever you're thirsty, have plain water instead of soda, which offers calories but no nutrition.

Try to minimise your food intake every day, and go for more healthy food.

Stop eating when you're full. Don't overeat. And always eat slowly, because it takes about 15 minutes for the brain to realise that you're full.

Eat less, but more often. That will automatically decrease your calorie consumption in each meal.

Eat more fruit and vegetables to get more fibre, which is good for your digestion.

Avoid all processed foods, most of which are high in calories and low in nutrition.

Last but not least, don't skip any foods from the five main categories. Diet plans telling you to skip either fat or carbohydrates won't work, because you do need energy for your daily routine.

If you're afraid of carbohydrates, choose unpolished rice, which tends to have more fibre and helps reduce the cholesterol and sugar in your blood.

Assoc Prof Somjai Wichaidit is a nutritionist and Secretary General for Foundation for Health Sciences Promotion.

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