In a series on weight loss, initial steps and precautions before starting a diet were previously discussed. In the second part of this series, specialists explain what dietary changes should be made to lose weight and why keeping a food diary is crucial. This was detailed by nutritionist Monita Gahlot from the Department of Gastroenterology and Human Nutrition at AIIMS Delhi.
Nutritionist Monita emphasizes that understanding the weight loss process requires studying one's daily eating habits. To do this, it is recommended to keep a food diary covering a period of at least 10–15 days. In it, one must honestly record everything eaten and drunk from waking up until going to sleep. This includes breakfast, lunch, dinner, as well as any snacks, tea, coffee, soft drinks, cookies, appetizers, sweets, or food consumed outside the home. It is important to specify not only the product but also the approximate volume and the time of consumption.
Furthermore, the diary should note whether the food intake was driven by genuine hunger or by another condition, such as an emotional trigger—like stress, anger, fatigue, loneliness, or joy, which prompts the desire for sweets. It is also necessary to record instances of snacking during office meetings, spontaneous treats with colleagues, or takeout food. This approach helps identify patterns of emotional and unconscious eating.
After filling out the food diary, it must be carefully analyzed to understand one's eating habits. Although the number of main meals might be small, frequent small snacks throughout the day increase the total amount of food and calories consumed. Examples of such habits include cookies with tea, evening snacks, sugary drinks, or frequent consumption of sweets, as well as eating out on weekends. Analysis helps determine the true problem in the eating pattern and understand which habits require correction.
Next, a separate list of habits needing change should be compiled based on the diary data. These habits may include frequent eating without feeling hungry, cravings for sugary drinks, consuming overly large portions, late dinners, or eating sweets when stressed. Instead of trying to change all habits simultaneously, it is advisable to choose 2–3 most frequently repeated ones.
It is important to distinguish between hunger and the desire to eat. Not every urge to eat means physical hunger. Therefore, before eating, one should ask oneself: 'Am I truly hungry, or am I eating due to habit, mental tension, or some other situation?' This simple self-monitoring allows one to differentiate between hunger-driven eating and eating caused by other reasons, although this does not mean suppressing hunger or skipping meals, but rather becoming aware of one's actual eating pattern.
Before making radical changes to the diet, it is necessary first to understand where and why adjustments to eating habits are needed. The problem might lie in portion sizes for one person, in constant snacking for another, or in the consumption of sugary drinks or emotional eating for a third. Consequently, any dietary changes must align with individual eating behavior.
Nutritionist Monita also notes that weight gain is not caused by just one product or meal. Over the long term, weight is influenced by the overall eating pattern, level of physical activity, quality of sleep, psychological stress, medications taken, and certain medical conditions. Therefore, an assessment of both dietary habits and lifestyle is necessary.
The next part of the series will cover which changes in the daily diet should be started, as well as how to maintain a balance of necessary nutrients in food.