Jakarta (ANTARA) – A nutrition specialist, dr. Patricia Gabrielle T J., M.Gizi, said controlling satiety and hunger is a complex biological process so that a person cannot reduce or eliminate one portion of food just like that when running a diet.
“We know that what controls our lives is the brain, so that what controls our hunger and satiety is also the brain. But this brain gets input from various organs,” Patricia said when the “You Ask Doctors Answer” webinar was written on Thursday.
According to him, the best diet is a balanced diet so that it does not eliminate or completely does not consume any of the food components, especially macronutrients. Macronutrients are nutrients needed by the human body in large quantities, such as carbohydrates, proteins, and fats.
He also says the best diet is personalize nutrition because everyone has different nutritional needs and dietary patterns.
“What our bodies want when we diet is a little in terms of calories, not a little in terms of portions,” said the doctor who took a Masters study at the Department of Nutrition Science, FKUI.
Indeed, if the portion of food is small, the calories will automatically decrease. But Patricia cautions that controlling satiety and hunger is a complex process that involves the brain and several organs. For example, the sense of sight or eyes can provide information or signals to the brain that affect feelings of fullness and hunger
“For example, when we eat if the portions are small, we already think; ‘ah where full?’. Or vice versa, if you see a lot of food, your stomach suddenly feels full,” he said.
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Therefore, Patricia shares a number of tips for managing meals so that the diet can run healthily and effectively. Here’s the presentation.
1. Identify your problems and goals
Recognizing the problems and goals can make it easier for a person before going on a diet. You should ask yourself: do you have a problem with weight? If so, then set your goals.
“For example, I want to be thin so I can live a healthier life. Or I want to be thin so my knees don’t hurt easily. Or vice versa, I want to be fat so that my body’s defenses are healthier, “said Patricia.
2. Determine the steps to achieve your target
When determining the steps can usually be done by considering yourself or accompanied by a mentor or doctor.
“We will discuss together so that you are also involved in the steps to achieve the targets you have set,” he said.
3. Choose your support team
Equally important, Patricia suggested that one have a support team or support system. Can be one person, more than one person. It can be family or friends. Give them the task of reminding and supporting when we have difficulties throughout the diet.
“Because if your doctor is not always by your side. He can’t always remind you and also doesn’t know your character because he may only know you a few hours or a few days,” he said.
4. Make a list of foods you like and dislike
Patricia says someone who is on a diet can start to choose foods that will be removed from the list of favorite foods. They can also choose which one they want to try to start eating from a list of foods they don’t like.
5. Record the hours and types of your meals and activities
This step can help to remember the time, type of food, and sports activities so that the balance of the body condition can be maintained and not excessive or deficient when on a diet.
“For example, ‘oh I managed to eat a food that was called healthy but I didn’t like before. I’ve made it three days in a row, so I’ll eat the food I like with the allowed portion’. It makes you feel good about yourself being more enthusiastic about dieting, “said Patricia.
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Reporter: Rizka Khaerunnisa
Editor: Maria Rosary Dwi Putri
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