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Too often, the word “diet” is immediately associated with hunger, giving up favorite foods, or even skipping meals entirely. However, this is a harmful misconception. A true diet isn’t about punishing yourself with starvation; it’s about shifting your eating patterns to be healthier and more sustainable.
The notion that dieting is synonymous with not eating is a myth that needs to be debunked. Here’s why:
1. A Diet is a Change in Eating Patterns, Not Starvation
Fundamentally, a diet is an approach to changing your overall eating habits, not just drastically cutting calories [1]. It involves making better food choices, managing portion sizes, and establishing a regular eating schedule. The goal is to achieve a healthy weight, maintain your body’s health, and prevent disease—not to make you starve. If you feel constantly hungry on a diet, it’s a sign that the approach is flawed.
2. Your Body Still Needs Nutrients to Function Optimally
Even when aiming to lose weight, your body requires essential nutrients like complex carbohydrates, protein, healthy fats, vitamins, and minerals [2]. Skipping meals or practicing extreme portion reduction will deprive your body of these nutrients, which can lead to:
- Decreased energy and fatigue: Your body lacks the fuel it needs to function.
- Loss of muscle mass: Instead of burning fat, your body starts burning muscle for energy [3].
- A slower metabolism: Your metabolism can slow down in response to very low calorie intake, making long-term weight loss more difficult.
- Health problems: This can manifest as hair loss, dry skin, digestive issues, and a weakened immune system [4].
3. Focusing on Food Quality and Portions is Key
The primary focus of a healthy diet should be on food quality and portion control. Instead of avoiding food, choose nutrient-dense, high-fiber options like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods help you feel full longer without consuming excess calories [5]. For example, swapping white rice for brown rice, or a fried snack for a piece of fruit, is already a part of a healthy diet.
4. Sustainability is the Key to Long-Term Success
Diets that involve starvation are typically unsustainable. As soon as you stop, the weight tends to come back (the “yo-yo effect”) because your body tries to store energy in response to the previous period of deprivation [3]. A healthy, effective diet is one you can adopt as a long-term lifestyle, not just a temporary program. This means you can still enjoy your favorite foods occasionally in controlled portions, without guilt or nutritional sacrifice.
References:
[1] Ministry of Health of the Republic of Indonesia. (n.d.). Gerakan Masyarakat Hidup Sehat (GERMAS). Retrieved from https://kesmas.kemkes.go.id/konten/133/0/gerakan-masyarakat-hidup-sehat-garmas (Accessed on June 11, 2025).
[2] Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Healthy Eating Plate. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ (Accessed on June 11, 2025).
[3] Halodoc. (2022, November 28). Kenapa Diet Ekstrem Berbahaya untuk Kesehatan?. Retrieved from https://www.halodoc.com/artikel/kenapa-diet-ekstrem-berbahaya-untuk-kesehatan (Accessed on June 11, 2025).
[4] Ciputra Hospital. (2023, July 3). Waspada, Ini Bahaya Diet Ekstrem Bagi Kesehatan!. Retrieved from https://ciputra-hospital.com/artikel/diet-ekstrem-bahaya/ (Accessed on June 11, 2025).
[5] Alodokter. (2023, November 28). Pola Makan Sehat untuk Menurunkan Berat Badan yang Efektif. Retrieved from https://www.alodokter.com/pola-makan-sehat-untuk-menurunkan-berat-badan-yang-efektif (Accessed on June 11, 2025).
