by Ryan Fernando
The world is filled with recommendations on the perfect diet to become slimmer,
healthier and fitter. None of these diets may be sustainable. Most people do the
diet for a few weeks. In my practice I have seen people lose weight, but also lose
hair, skin glow and get depressingly low on energy levels.
As a nutritionist we have privileged access to research that describes dieting as
the worst way to lose weight. Research has actually shown that people put back on
the weight lost during a diet. So what is the real solution?
Over the years I have concluded that the best diet is actually not a diet but a
Nutrition Plan. So how is it different? A nutrition plan is a plan which feeds you
the right amount of calories with a structure of balance of Nutrients in the Proteins,
Carbohydrates and Fat. Timing of meals in a plan like this is also of Paramount
So I came up with the simplest method for a person to follow what they are already
doing. Its called the Katori Diet.
The Katori Diet is a simple term coined during my years of asking clients to follow
a lower portion concept. The Indian KATORI is a universal bowl of measurement and
serving in our sub-continent for all dishes during any meal.
So what do you have to Do?
To start, Choose 2 different katoris - one large and one small.
The large Katori will be used for measures of
Vegetables (Both Raw and Cooked)
Pulses ( Dals)
The Small Katori will be used for measures of
Grain (Rice, Wheat etc)
Sugary or Sweet Items
Savouries or Mixtures
So the Katori approach means that if you have 3 large katoris of rice, my
suggestion is when you make your own katori diet, you move it to 3 small katoris
of rice. Likewise when you are eating fruits or vegetables I would like you to move
up from a small katori and go to a larger katori and have 2-3 katoris of either
fruits or vegetables.
This method of slowly reducing the portion will allow you to reduce calories and
thereby helping you slowly lose weight or get healthier.
The key here is to allow yourself time. Do not expect drastic results from any diet.
If they do, they have the bounce back effect on your weight. In the katori diet
it’s a slow and steady pace. Plan for a 1 kg reduction per month and add a 45 min walk
every day. Maybe interchange with some Yoga.
Remember as you grow older, your absorption of nutrients slow down. So allow your
body to grow into its years by eating responsibly. Make the Katori your best friend.
It will keep you in Check.
*Please consult a qualified Nutritionist or Dietitian to help you plan your nutrition
more accurately. If you have a medical condition or lifestyle disease the Katori
option should not be followed. Instead seek the advice of a Medical Professional
and Diet Counsellor.