The Power of Portion Control in Weight Management! – Credo Health
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The power of portion control in weight management!   

Health & Fitness | Dr. Meenakshi

We’ve all been there, diving into a plate full of our favorite foods, only to realize we’ve overindulged. But fear not, because the secret to successful weight management might just be in the size of your portions.

Let us explore how portion control can transform your journey to better health.

  1. Understanding the Portion Paradox

Here’s the deal: our eyes can sometimes be bigger than our stomachs. The portion paradox kicks in when our brain associates larger portions with greater satisfaction.

However, what starts as an attempt to relish more can end up piling on extra calories that our body doesn’t really need.

  1. Quality over Quantity

Portion control isn’t about deprivation; it’s about enjoying your favorite foods while being mindful of the quantity.

By understanding appropriate serving sizes, you can still relish the flavors you love without tipping the calorie scale.

  1. The Portion Plate Rule

Let’s break it down with the portion plate rule: 50-25-25 …

  • Half of your plate should be devoted to veggies and fruits – think salads, roasted veggies, and juicy fruits
  • A quarter should house your protein sources like lean meats, tofu, or legumes
  • The final quarter is for wholesome carbohydrates like whole grains or sweet potatoes

  1. Snack Smart

Portion control isn’t limited to your main meals – it extends to snacking too. Instead of mindlessly munching from a family-sized bag of chips, portion out a reasonable amount into a bowl.

This prevents the “snack trap,” where you keep reaching for more without realizing how much you’ve consumed.

  1. Eating Out

Eating out can be a “portion pitfall”. But fear not, we are here to help you with that too. Scan the options for keywords like “grilled,” “steamed,” and “baked.”

Also, consider splitting a dish with a friend or opting for an appetizer-sized portion to savor the flavors without the guilt.

  1. Listen to Your Body

Your body is your ultimate portion control guide. Tune in to its signals – eat when you’re hungry, pause when you’re satisfied.

It takes about 20 minutes for your brain to register that you’re full, so slow down and savor every bite.

 

  1. Master the Art

Mastering portion control isn’t an all-or-nothing game. It’s about making small shifts that yield big results.

  • Swap that oversized dinner plate for a smaller one
  • Serve yourself and resist the temptation to go for seconds immediately
  • Give your body time to decide if it’s truly hungry for more

Conclusion

As you embark on your journey towards weight management, remember that size truly matters – but not in the way you might think.

The power of portion control empowers you to enjoy your meals, savor every bite, and make choices that align with your health goals.

So, whether you’re plating up at home or navigating a restaurant menu, keep the portion plate rule in mind and let the magic of mindful eating guide you. Your body, and your waistline, will thank you for it!

      Dr Farah Adam Mukadam

      MBBS, DFM, CCGDM

      Dr Farah Adam Mukadam is a consultant in Family Medicine practicing at Kauvery Hospital, Electronic City, Bangalore. 

      Dr Farah has more than 5 years of experience as a family physician in Bangalore She has completed MBBS from KMC, Manipal, and DFM from Medvarsity, Tamil Nadu. She has also completed courses in Gestational Diabetes Mellitus (CCGDM) & Evidence Based Diabetes Management (CCEBDM), both certified by Public Health Foundation of India. 

      Dr Farah has authored the book Newborns and New Moms, an urban Indian woman’s guide to life after childbirth, scientifically validating our time-honored, new-mother-and-baby-care traditions.

      Dr Sudhindra

      MBBS, MD – General Medicine, CIDC

      Credo Health helps to reverse diabetes, especially in prediabetic patients. I have seen many diabetic patients who completely stopped their insulin medication with Credo’s intervention over a period of 3 months.

      Credo facilitates early detection and prevention of complications in diabetic patients with focus on diet and exercise through compliance.

      Leo Ananth

      BE (Computer Science), MS, MBA

      With a personal history of Diabetes and being overweight, Leo started Credo Health with the vision of bridging the gap between chronic conditions and their management. He has been working towards reducing the burden of chronic disease management on patients by making convenient and cost-effective management plans accessible to all.

      Apart from his contribution to the chronic care industry, he also plays an active lead role in companies like eQuadriga Software and Emagine Infotech. He has also been a part of Pentafour Technologies and GFT Technologies in the past. His core strengths are Interpersonal Skills, People Management, Crisis Management, Business Operations. He has also represented India four times at various G20YEA Summits.

      He was the Chairman of the Confederation of Indian Industries (CII), Trichy. Leo is also a philanthropist, and a strong supporter and contributor to foundations like Young Indians Trichy, TiE Chennai, and PMI Chennai Chapter.

      Leisure for Leo means globetrotting, working on his farm, reading books about technology, and testing the latest gadgets and gizmos in the market.

      Dr. Rajkumar Channabasavaiah

      MBBS, MD, eMBA – General Management, CCEBDM

      Dr. Raj is the Medical Director of Credo Health. He has previously worked with Ranbaxy Laboratories, Novo Nordisk India Pvt. Ltd., Novo Nordisk International Operations AG, and Intuiwise Healthtech India Pvt. Ltd.

      Just like Walter White, the character from his favorite show Breaking Bad, Dr. Raj is kind, caring and timid, but also demanding, calculating, and ruthless when it comes to his work.

      In his experience of over 13 years, he identifies his core competencies as Medical Affairs, Clinical Research and Development, Product Strategy and Launch, Medico-Marketing, Publications, Budget Management, Project Management, Market Research, Artificial Intelligence (AI) Healthcare, Medical Insights, and Medical Excellence—we can call him Raj of all trades.

      He has several papers published in journals. Listed below are a few of them:

      1. Physician perceptions and practices in management of diabetes in India
      2. Improving Management Practices and Clinical Outcomes in Type2 Diabetes (IMPACT)
      3. Improving management practices and clinical outcomes in type 2 diabetes study

      Dr. Raj is a man who knows how to have fun and cook up some work goals too! He loves his cricket, movies, web series, and music – all of which rejuvenate him to keep being the best at what he does – things we all need in our lives.

      Dr. J. K. Chakravarthy Mazumdar

      MBBS, MBA

      The ‘doctor’ preneur who always needs to have a solution for everything, JKC as he is called, is now at Credo Health as the Director – Product from 2021. He has played a significant role in researching, wireframing, prototyping, and developing a ‘one-stop solution for all chronic care needs – the Credo Health App.

      With an experience of over 15 years, he has been battling contemporary challenges—like high costs, poor patient experience, and variable clinical quality that the healthcare delivery system faces—using his clinical knowledge and management acumen. Furthermore, with his strengths of problem-solving in Healthcare, Solutions for Masses, Strategy, Partnerships, Virtual Health Care, and Mentoring start-ups, he has helped several organizations by providing superior medical outcomes.

      When he is not thinking about ways to help people with chronic conditions, he likes to ponder on the workings of the world. He is also keen on Human Relations, Dancing, and Cooking.

      Navaneeth D.V

      B.Sc. (PCM), IIMC-EPLM (Leadership Program)

      With close to two decades of experience in the field of Marketing, Navneeth is the Director – Sales & Marketing at Credo Health. He has played a pivotal role in taking organizations like Wockhardt Pharmaceuticals, Amway India, Herbalife, Biocon, and Janacare Solutions to the next level in the market.

      Navaneeth has significant experience in Marketing, Product Management, Branding, Lead Generation, Strategic Planning, and Revenue Management. He is also a dynamic public speaker and team motivator.

      He spends his free time reading books, singing, or playing cricket, which allows him to de-stress and stay motivated.

      Dinesh Babu Muthuraman

      MBA (e-Business)

      Dinesh, the Director of Technology at Credo Health, has over 26 years of experience, during which he has served at organizations like Microsoft, Unisys, and 3i-Infotech, with a drive for entrepreneurship. He is a Solutions Architect, Product Manager, Strategist, and Specialist in Digital Solutions, Artificial Intelligence (AI) & Machine Learning (ML), as well as Cloud and Healthcare Technology.

      Solving problems with unbreakable patience and a calm approach, Dinesh makes sure that everything is implemented with absolute precision. He enjoys sharing his knowledge with his team members and also understanding perspectives through debates. 

      When not helping his team of engineers, Dinesh likes to learn about the latest in technology. Dinesh’s passion for travelling, farming, and reading is surpassed only by his love of movies, good music, and web shows.

      Arpita Jagashetty

      Executive General Management (IIM-B), Registered Dietitian (USA), Masters in Food &Nutrition

      Arpita is the Nutrition Head at Credo Health with over 15 years of experience in the field of Health & Nutrition across diverse organizations in India and the USA. Her core strengths include Medical Nutrition Therapy, Research, Community-based Health Interventions, Scientific Brand Management and Consumer-friendly Communications. She is also skilled in functional management with core business skills and competencies.

      Arpita firmly believes that healthy eating is important for both physical and mental health. She has seen firsthand how poor nutrition can impact someone’s health, and is dedicated to helping others develop a positive relationship with food.

      Through her work at Credo Health, she is committed to providing precision nutrition and counselling to empower people to make healthy choices. Arpita is always looking for new ways to mentor and support her team members. She is also a member of the Indian Dietetic Association and the American Dietetic Association.

      When she is not busy sculpting a healthier world, she enjoys watching movies and reading.

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          Dr Huzefa Suratwala Ismail

          MBBS, DNB – General Medicine, Diploma in Tuberculosis and Chest Diseases (DTCD)

          Credo Health is a digital therapeutic platform powered by artificial intelligence. They monitor the patients’ clinical parameters on a continuous basis, and manage diabetes effectively.

          I strongly recommend all diabetic patients to enroll with Credo Health to manage your diabetes better!!

          Dr Suresh Damodharan

          MBBS, MRCP (UK), CCST (Int – Medicine) (London), CCST (Diabetology & Endocrinology) (London)

          Dr Suresh Damodharan is a highly experienced endocrinologist and diabetologist who has worked in some of the most prestigious hospitals in the UK. He is currently a consultant at Sri Ramakrishna Hospital in Coimbatore, and also holds an honorary position at Derriford Hospital in Plymouth. 

          Dr Damodharan has a wealth of experience in treating patients with diabetes and other endocrine disorders and is widely respected within the medical community. He is committed to providing the highest standard of care for his patients and takes a personal interest in each and every case.

          If you are looking for expert treatment from a leading endocrinologist, then Dr. Suresh Damodharan is the perfect choice.

          Dr Syed A A Javaz

          MBBS, MD, PGCDM CC – Diabetology (Australia)

          Dr Syed Javaz is a Chief Consultant Diabetologist working in the field for many years. He obtained his MBBS and MD from Bangalore Medical College and Research Institute Bangalore University. He then went on to pursue his PGCDM. Dr Javaz is passionate about diabetic treatment, care, research and education. He is the Founder and Director of Diabetes Chemistry Research and Education Foundation, Bangalore.

          Additionally, he is the Chief Patron of the Karnataka Diabetic Foundation. Consequently, Dr Javaz has a lot of experience and knowledge regarding diabetes. He is highly respected by his peers and patients alike.

          Dr Leela Mohan PVR

          MBBS, MD – General Medicine, CIDC

          Credo Health deploys technology powered by artificial intelligence for managing diabetes effectively.

          Their multi-functional team of counselors, health coaches, nutritionists, pharmacologists, physiotherapists, and clinical psychologists ensure that their members have a better quality of life!!

          Dr Aswath Kumar C

          MBBS, MD (General Medicine) 

          Dr Aswath Kumar C is a senior consultant in Internal Medicine and specializes in Medicine & Nephro-Diabetology. 

          With more than 25 years of experience, Dr Kumar currently works at Kauvery Hospital in Electronic City, Bangalore. 

          Equipped with an MBBS from AIMS, B G Nagar and an MD in General Medicine from KIMS, Bangalore, his expertise covers Diabetes, Kidney Diseases, and Allergic Respiratory Diseases. 

          Dr Kumar has attended numerous national and international conferences conducted by prestigious medical bodies like ADA (American Diabetes Association), EASD (European Association for the Study of Diabetes), IDF (International Diabetes Federation) and ERS (European Respiratory Society) at the US, Portugal, Abu Dhabi, and Europe (Vienna, Munich, Amsterdam, Milan, Madrid, Barcelona, Paris, and London).

          Dr Manohar K N

          MD, DNB, MNAMS,
          Triple FRCP (Edinburgh, Glasgow, London)

          Dr Manohar K N is a distinguished physician and diabetologist from Bangalore, India, who is associated with Manipal Hospital. He has expertise in the areas of Diabetes, Hypertension, Obesity, Heart disease, and infectious diseases. His commitment to patient care and professional excellence is demonstrated through his various accomplishments, such as conducting CMEs for peers, being an examiner for the MRCP UK & DNB Medicine, and his special interest in research and publication.

          Dr Manohar K N is also a strong advocate of health education through media outlets such as television and radio programs. His ongoing commitment to public awareness is reflected in his various articles on current health issues published in newspapers.

          With his vast knowledge, experience and passion for making a difference in the healthcare industry, Dr Manohar K N is truly a leader in the field of diabetes and other related medical disciplines.

          Dr. Lalitha Krishnamoorthy

          BE, MS, PhD

          Dr. Lalitha Krishnamoorthy is a seasoned technologist with over 20 years of experience at IBM Corporation, where she directed IBM’s Digital Business Transformation strategy and oversaw numerous portfolios. Her key strengths are technology strategy, business transformation, global markets expansion, incubating & advising startups, executive leadership coaching, artificial intelligence neural networks, and venture capital investment.

          She is the Co-Founder and CEO of OpenTeams Global, responsible for driving Open Source innovation, expanding partner networks across global business markets, defining portfolio investment strategies, and delivering transformative client experiences.

          On the social front, Dr. Lalitha serves on the champions board of the Texas Girls Collaborative Project at the University of Texas, Austin motivating women to pursue STEM careers.

          Dr. Lalitha holds a PhD in Neuro-Symbolic Machine Learning Artificial Intelligence with several invention patents; she sits on the Austin Venture Capital Board, regularly speaks at industry conferences, and is a strong advocate for diversity & inclusion with a mission to make technology equitable for everyone.

          When Lalitha is not working, you will find her catching up on reading or riding her bike around town.

          Dr TR Hemkumar

          MBBS, MD, MRCP (London, UK) 

          Dr TR Hemkumar is a Consultant Physician and Diabetologist—who specializes in Internal Medicine—currently working at Jeevika Hospital and Sakra World Hospital, located in Bangalore. He has more than 16 years of overall experience, including 11 years as a specialist.  

          Dr Kumar is also:  

          • Visiting consultant for Cloud Nine Hospitals and Rainbow Hospitals (Birth Right)  
          • RSSDI District Coordinator for Type 1 Diabetes Mellitus  
          • Member of DISHA India   

          While the implementation and effects of modern innovations in medicine is Dr Kumar’s particular interest, the Fusion of Medicine and Technology is his heart and soul.  

          A prestigious member of the Karnataka Medical Council, Dr Kumar also specializes in the following, among many others:  

          • Management of Diabetes Mellitus and its complications.  
          • Management of Cardiac ICU and Acute Cardiac cases like acute coronary syndromes, Arrhythmias  
          • Thyroid Disorder Treatment  
          • Anemia Treatment  
          • Diabetes Management  
          • Chronic Obstructive Pulmonary Disease (COPD) Treatment

          He gained immense experience in Intensive Cardiac Care while working as a Registrar in the Cardiology Department of Manipal Hospital, Bangalore. He is a strong promoter of evidence-based medicine which he also puts into practice at work.  

          Dr TR Hemkumar is an energetic, enthusiastic, and patient-oriented physician and diabetologist, dedicated and focused on patients’ well-being with his clinical skills. 

          Dr Ishtiaq Ahmed Khan

          MBBS, MD

          Dr I. A. Khan, Medical Director, Consultant Physician & Diabetologist, has an experience of 30 years. 

          He obtained his MBBS and MD from Bangalore Medical College and Research Institute Bangalore University, before going on to pursue his PGCDM. 

          Dr I. A. Khan is passionate about diabetic treatment, care, research, and education. He has vast experience and knowledge in the field of diabetes and is highly respected by his peers and patients alike. 

          Dr Tejas Suresh Rao

          MBBS, MD

          Dr Tejas Suresh Rao is a General Physician and Internal Medicine in Basaveshwara Nagar, Bangalore, with 13 years of experience. 

          He practices at two places in Bangalore—Punya Hospital in Basaveshwara Nagar, and Apollo Clinic in Sadashiva Nagar. 

          Dr Rao obtained his MBBS degree from Kempegowda Institute of Medical Sciences (KIMS), Bangalore, in 2005 and an MD in General Medicine from MS Ramaiah Medical College in 2010.  

          Dr Tejas Suresh Rao is a member of the Karnataka Medical Council (KMC), and serves as a physician. 

          Dr. Hameed Miyan

          MBBS, Fellowship in Diabetology

          Dr Hameed Miyan is a popular diabetologist in Kadugondanahalli, Bangalore, who has had many happy patients in his 23-year career. 

          He holds an MBBS degree, a Diploma & Fellowship in Diabetology, and has completed an Advanced Certificate Course in Prevention and Management of Diabetes & Cardiovascular Disease (ACMDC). 

          Dr. Hameed Miyan can be personally met at Sidra Diabetic Center in Kadugondanahalli, Bangalore, and is passionate about diabetic treatment, care, research, and education. 

          Dr Mir Iftekhar Ali

          MBBS, DTM & H (UK), DTCD (UK) 

          Dr Mir Iftekhar Ali is a popular diabetologist in Frazer Town, Bangalore, who has had many happy patients in his 40-year career. 

          He can be personally met at Nilofar Polyclinic & Day Care Centre in Frazer Town, Bangalore, and is passionate about diabetic treatment, care, research, and education. 

          Dr Mir Iftekhar Ali has vast experience and knowledge in the field of diabetes, and is highly respected by his peers and patients alike. 

          Dr Shaik Akther Feroz

          M.R.C.P (U.K)

          Dr Shaik Akther Feroz is a Consultant Physician in the field of Internal Medicine, with more than sixteen years of extensive experience, having worked in India, the UK, and the UAE. 

          Dr Feroz graduated from Hyderabad, and after completing his M.R.C.P from the U.K., he worked extensively in the field of family practice, both in India and abroad, in various positions. 

          He secured the privilege of being appointed as a personal physician to the Governor of a northern state in the Middle East. After serving overseas for several years, Dr Feroz decided to return with a mind to serve his motherland. 

          He started an organization with the motto of providing quality care and promoting the practice of evidence-based medicine. Dr Feroz has a tremendous passion for technology and likes to keep up with the latest happenings. 

          He works with many healthcare solution providers to create software solutions. Dr Shaik Akther Feroz established Dr Levine Memorial Hospital with a vision for it to become the roadmap for giving Indian primary healthcare a facelift. 

          Dr Suresh CH

          MBBS, MD (General Medicine)

          Dr Suresh CH is an experienced Intensivist and General Medicine practitioner, having served at Kauvery Hospitals, Nano Hospitals, and Sunshine Healthcare Clinic in Bangalore for over 11 years with distinction. 

          Not only does he provide exceptional care for his patients, but he also shares his medical knowledge through talks and seminars. Dr Suresh has published multiple scientific papers in various journals, which earned him a Poster Presentation at the renowned event of SZAPICON 2013 – highlighting both professional excellence & commitment to patient well-being! 

          Above all else, though, it’s evident that what sets him apart from many others is the time taken to understand each case carefully while explaining in detail every step of the consultation process.

          Dr K Vijay Kumar

          MBBS, MD (Internal Medicine), PGDD (UK)

          Dr K Vijay Kumar is a Consultant Physician and Diabetologist—who specializes in Internal Medicine—associated with Greenview Medical Hospital (HSR Layout), Diabetacare (Koramangala), Jeevika Hospital (Marathahalli), and Narayana Medical Centre, all located in Bangalore. 

          A Member of American College of Physicians (MACP)—with an MD in Internal Medicine from Manipal Academy of Higher Education and a PG Diploma in Diabetes from Cardiff University, UK—Dr Kumar has more than 20 years of overall experience, including 12 years as a specialist in the field of diabetology. 

          Dr Kumar has been the Honorary Secretary of the Karnataka Chapter of the RSSDI (KRSSDI) since 2021, also having served as Governing Council Member, Organizing Secretary, and Organizing Committee Member within the KRSSDI. He was also the Chairperson for KRSSDI’s “3D – Diabetes Awareness Award” (Dysglycaemia Detection Drive) program in 2017 & 2022 – an attempt to detect diabetes across the state. 

          Additionally, he also plays an active role in academic contributions and achievements in both the national and state RSSDI, through scientific papers, oral and poster presentations, and as speaker and faculty member at National and State forums. 

          Besides the KRSSDI, he also serves as the Secretary of DISHA continued medical education. 

          Dr Kumar is a strong believer in ethics and, as a health provider, considers being ethical as a value not just to be remembered but to be strongly observed, which he also puts into practice at work. 

          Dr K Vijay Kumar is lauded and recommended by his patients for his down-to-earth approach, attention to detail, relevant questioning about health problems, and for never prescribing unnecessary antibiotics, medicines, and tests. 

          Dr Deviprasad Hegde

          MBBS, MD (General Medicine)

          Dr Deviprasad Hegde is a General Physician specializing in Internal Medicine and Critical Care with more than 20 years of experience.  

          Dr Hegde practices at three hospitals in Bangalore—Prashanth Hospital in Bommanahalli, Sri Sai Ram Hospital in Bannerghatta Road, and Kauvery Hospital in Electronic City—and performs treatment and procedures for various health issues as a General Physician.  

          He has handled numerous complex medical cases and is known for attention to detail, accurate diagnosis, and treating patients with empathy. All of these have made Dr Hegde gain the confidence of his patients.  

          Dr Deviprasad Hegde actively attends local and statewide seminars to stay current with the latest techniques and treatment planning.

          Dr Tejaswi V

          MBBS, MD (General Medicine), DM (Endocrinology)

          Dr Tejaswi V is a specialist in endocrinology and diabetology, with more than 3 years of experience. He is currently available for consultation at Kauvery Hospital in Electronic City, Bangalore. 

          Equipped with MBBS from GMC, Mysore, MD in General Medicine from PGIMER, Chandigarh, and DM in Endocrinology from AIIMS, New Delhi.  

          Dr Tejaswi has performed extensive research and published several paper presentations. The most notable of his achievements is the “establishment of a comprehensive chronic lymphocytic leukemia clinic at a tertiary referral center in India” that featured in the medical journal Blood Advances published by the American Society of Hematology in 2018. 

          Dr. S Chandrakumar

          MBBS, MD

          Dr CK, as he is fondly known, is a critical care specialist and a seasoned entrepreneur with over three decades of experience. His core strengths are Strategy, Mergers & Acquisitions, New Initiatives, Business Development, and Leadership Team Building. He is the Founder and Chairman of Kauvery Group of Hospitals.

          He has been the chairman of significant professional bodies like CII for the South India Healthcare Panel, CII Tamil Nadu State Council, CII Tamil Nadu Healthcare Panel, and CII Trichy Zone. He is also a longstanding and valued member of the IMA and the Equitable Healthcare Access Consortium.

          Listed below are some of the prestigious positions he has held in social organizations

          • Founder Chairman – Bhartiya Vidya Bhavan Trichy Kendra
          • Managing Trustee – Kavery Medical Trust
          • Non-Executive Chairman – SEED (Social, Economic, Environment, and Development) Trichy Development Forum

          Dr CK is a man of many interests, and when he’s out of the office you can find him reading books or playing some sports. His favorite pastimes are golfing with friends on weekends to recharge after weeks spent working hard at work.