Introduction

"You need to cut down on calories to lose weight"

"Weight Loss is simple: Calories-In-Calories-Out”

These statements might sound familiar if you've ever tried to lose weight or even had a casual conversation about dieting. But here's the thing - while there's some truth to them, they only scratch the surface of the complex relationship between our diet and weight gain.

As a nutritionist who's worked with hundreds of clients over the years, I've seen firsthand how focusing solely on calorie counting often leads to frustration and disappointment. The truth is, when it comes to weight management, especially in the context of the Indian diet, there's much more at play than just the number of calories we consume.

💡 Did you know?

According to the National Family Health Survey (NFHS-5), conducted in 2019-21, 23.4% of women and 22.9% of men in India are overweight or obese. That's nearly one in four adults!¹

Let's dive deeper into how our eating habits, beyond just calorie intake, can significantly impact our weight.

The Calorie Equation

First things first - yes, calories do matter. At its core, weight gain or loss is about energy balance. When we consume more energy (calories) than our body uses, the excess is stored as fat². It's like managing a budget: if you earn more than you spend, you save money (store fat), and if you spend more than you earn, you use your savings (lose fat).

But here's where it gets interesting. Our bodies aren't simple calculators. They're complex systems influenced by various factors, including the types of food we eat, when we eat them, and even how we eat them.

Metabolism plays a crucial role too. Some people have a naturally high metabolism, allowing them to burn calories more quickly, while others may have a slower metabolism, making it easier for them to gain weight. This is why some people seem to eat whatever they want without gaining weight, while others struggle to lose weight despite their efforts.

The Unbalanced Diet

The typical Indian diet is often carbohydrate-heavy³. Think about it - rice, roti, paratha, samosa, vada pav - these staples form the bulk of many meals. While carbohydrates are an essential part of our diet, consuming them in excess can lead to weight gain.

Here's why: When we eat carbs, especially simple carbs like those found in white rice or maida, our blood sugar levels spike. In response, our body releases insulin to help cells absorb this glucose⁴. However, when this happens too frequently, our cells can become resistant to insulin, leading to more fat storage and potential weight gain.

This insulin resistance is a key factor in weight gain. As your body becomes less sensitive to insulin, it produces more of it. Since insulin is a fat-protective hormone, higher levels make it harder for your body to burn fat, leading to weight gain.

So, what's the solution? It's about balance. Include more protein-rich foods like dal, paneer, or lean meats in your meals. Proteins not only help build and repair tissues but also keep you feeling full for longer. Opt for complex carbs and pair them with lean protein and healthy fats to help reverse insulin resistance.

The Portion Control Problem

Have you ever been to a wedding or a festival where the food just keeps coming, and it feels impolite to say no? This culture of abundance, while rooted in hospitality, can lead to overconsumption.

Large portion sizes are a common issue in Indian households. We often serve food in large thalis or katoris, making it easy to overeat without realizing it.

👎 Bad Advice: You should always clean your plate

While we've been taught not to waste food, it's okay to stop eating when you're full, even if there's still food on your plate. A better strategy would be to understand how much is enough to make you full.

Try this: Use smaller plates and bowls. It's a simple trick, but it works. When your plate looks full with less food, you're likely to feel satisfied with smaller portions. Also, try to avoid screen time during meals. Instead, focus on your food and your body's hunger cues. If you're still hungry after your first serving, wait for a few minutes before going for seconds. This gives your brain time to register that you might already be full.

The Snack Attack

"Chai time" in India isn't complete without some snacks, be it samosas, biscuits, or namkeen. And let's not forget the munchies during an India-Pakistan cricket match! While these treats are delicious, frequent snacking can lead to weight gain.

When we snack often, especially on high-carb or sugary foods, we keep our insulin levels elevated throughout the day. This constant state of high insulin can promote fat storage and make it harder to lose weight. It's like continuously topping off your petrol tank even when it's not empty.

Instead of reaching for that packet of namkeen, try healthier alternatives like roasted chana, a handful of nuts, or sliced fruits. These options provide nutrients and keep you full without causing drastic spikes in blood sugar.

The Speed Eating

In our fast-paced lives, meals often become a race against time. We gulp down our food, barely tasting it, let alone giving our body time to register that we're full.

It takes about 20-30 minutes for our brain to receive the signal that we're full⁵. This happens because the hormone leptin, the satiety hormone, takes time to communicate with your brain. When we eat too quickly, we often end up overeating before our brains can catch up.

To avoid this, try to fix a time for your meals. Chew slowly and avoid distractions like watching Instagram reels or TV while eating. Not only will you enjoy your food more, but you'll also give your body time to signal when it's full, preventing overeating and excess calorie intake.

Endnotes

While calories are important, they're just one piece of the puzzle when it comes to weight management. The Indian diet, with its rich flavors and cultural significance, doesn't have to be a roadblock to maintaining a healthy weight.

It's about making mindful choices - balancing our meals, controlling portions, choosing healthier snacks, and taking the time to enjoy our food. These changes might seem small, but they can make a big difference in the long run.

Remember, it's not about completely overhauling your diet overnight. Start with small changes. Maybe swap that afternoon samosa for a handful of peanuts, or try using a smaller plate at dinner. Every step counts.

After all, food is not just fuel; it's a part of our culture, our celebrations, and our daily lives. The goal is to find a balance that nourishes both your body and your soul.