Breaking the cycle of diet wars for weight maintenance  

Ditch yo-yo diets and crash courses! Sustainable choices, a diet that works for you, and a positive mindset are the keys to lasting health with optimum weight. Let’s unlock the healthiest you for good.

Almost everybody wants to lose weight, but they are bombarded with an overwhelming amount of ‘how-to’ information that often feels confusing and contradictory. With countless diets, exercise plans, and wellness tips circulating, it’s easy to feel lost.
Even dieting diva Oprah Winfrey is not immune to this confusion. In a recent mea culpa, Oprah admitted, “I want to acknowledge that I have been a steadfast participant in this diet culture… I set an unrealistic standard for dieting, for people watching that I nor anybody else could uphold.” Her candid confession resonates with many lost in a sea of dietary advice.
Oprah’s struggle highlights the need for clear, evidence-based guidance to navigate the complex world of weight loss and healthy eating. From trendy new eating patterns to time-tested approaches, the quest for effective weight loss strategies can be daunting. Understanding the science behind these diets and hearing from real experts can help cut through the noise, providing clarity and actionable steps toward achieving and maintaining a healthy weight.
You can’t out-exercise a bad diet. This rings true for many who embark on a weight-loss journey. While calorie restriction can be effective, it often comes at a cost: a psychological toll and a frustrating plateau. Restrictive plans can backfire, and metabolic adaptation can throw a wrench into the best-laid plans.

Oprah Winfrey’s struggle underscores the need for clear, evidence-based guidance in weight loss and healthy eating.

Intermittent Fasting and Mediterranean Diet

The world of nutrition is constantly evolving, and new diets like Intermittent Fasting and, earlier, the Mediterranean Diet have gained traction for their health benefits. Intermittent Fasting, which involves cycling between periods of eating and fasting, has been praised for its potential to aid weight loss and improve metabolic health. According to Dr Jason Fung, a nephrologist and author of The Obesity Code, “Intermittent fasting allows the body to burn fat more effectively by lowering insulin levels.”
On the other hand, the Mediterranean Diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, is celebrated for its heart-healthy properties. Dr Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, states, “The Mediterranean Diet is associated with a lower risk of heart disease, stroke, and diabetes.” Both diets emphasize whole, nutrient-dense foods, making them sustainable lifestyle choices rather than restrictive meal plans.
Dr Salila Tewari, a renowned Naturopath and Yoga therapist, shares “There’s truth to the saying, ‘You are what you eat.’ Food is foundational, as everything consumed is broken down and delivered through your bloodstream, nourishing every cell. Excess intake, when not burned off, gets stored as fat. Balance is key: what you consume must match what you burn through activity. Without this balance, excess fuel leads to weight gain.”

Dr. Salila Tewari, Naturopath and Yoga therapist, says that excess food intake, when not burned off by activity, gets stored as fat, leading to weight gain.

Dr Tewari adds that it is important to maintain balance in all aspects of life, not just in food but also in water intake, mindset, sleep, and breathing exercises. For instance, if you look at South Indian cuisine, it typically avoids fat-rich foods and consists of lighter options like upma, idli, and sambar. Their food is low in calories and many of them also walk long miles. That is why South Indians tend not to be obese even if they consume larger portions.
Several Bollywood actresses have undergone significant weight loss transformations before entering the movies. Sara Ali Khan has been open about her struggles with weight due to PCOD (Polycystic Ovarian Disease). She underwent a major transformation before making her acting debut, reportedly losing around 40 kg (88 lb). Her approach focused on lifestyle changes, swapping unhealthy favorites for a balanced diet with portion control, and incorporating regular workouts into her routine. In a YouTube video, she reflects on her journey, stating, “I said okay fine I’ll try… how much weight did I lose? 45 kg plus… I was 96,” highlighting her dedication and impressive weight loss.

Ozempic, Oh no!

Many people turn to weight loss pills these days, but they come with a host of drawbacks. Not only can they be unsafe for certain health conditions, but they’re also expensive and can cause unpleasant side effects.
“Weight loss medications like Ozempic and Wegovy show promise,” Dr. Fernando J. Manalac, Obesity medicine specialist, told Forbes. They can deliver “up to 8% weight loss.” However, experts like Dr. Low Wang of UCHealth caution pills shouldn’t be a first-line solution, emphasizing the importance of a healthy lifestyle for long-term success
Dr N.K. Sharma, a Reiki grandmaster and a nature cure expert, believes, “The key to healthy weight lies in returning to our natural diet of fruits and nuts. Processed and cooked foods are laden with oils, spices, and condiments, which contribute to weight gain. Fruits and nuts offer essential nutrients and fiber, promoting satiety and aiding weight management.”

Reiki grandmaster, Dr NK Sharma says that weight imbalances occur when these dependent foods outweigh natural options

He says weight imbalances occur when these dependent foods outweigh natural options. That is why people resort to restrictive diets and calorie counting. He recommends a diet rich in raw fruits and nuts with limited cooked food while emphasizing the role of minimizing salt and sugar to avoid water retention and weight issues.

Weight loss pills are popular, but they have drawbacks, such as potential health risks, high costs, and unpleasant side effects.

Ayurvedic advice

“According to Ayurveda, ideal body weight is crucial for good health,” says Dr Pratibha Mamgain, an Ayurvedic doctor. “Excessive weight gain is undesirable as it can lead to various diseases and imbalances in the body and mind.”
Dr Mamgain cites the Charak Samhita, a foundational Ayurvedic text, which details obesity and its treatment. It suggests that weight gain arises from blocked bodily channels due to imbalanced Kapha Dosha (phlegm humor) and Meda Dhatu (fatty tissue), often triggered by a deranged digestive fire caused by Vata Dosha (air humor) imbalances.
“Unctuous foods, those heavy to digest, new grains like quinoa, teff, freekeh, etc., certain dairy products, sweets, and a sedentary lifestyle all contribute to weight gain as per Ayurveda,” argues Dr Mamgain. “People who sleep during the day are also considered prone to obesity-related conditions.”
Ayurvedic treatment for weight management focuses on Panchakarma Shodhan, a detoxification regimen that removes obstructions from bodily channels. This can include Basti (medicated enemas), Udwartanam (dry powder massage), Virechana (purgation), and Swedana (sweating therapies). Regular exercise, mindful eating with proper digestion intervals, and therapeutic fasting are also recommended.
Dr Mamgain says, “The Ayurvedic diet emphasizes Ruksha foods (ones of dry quality like nuts, seeds, dry grains, spices, legumes, etc.) cooked without oil or ghee to balance Vata and reduce Kapha and Meda. Barley, whole wheat, millets, green gram, and vegetables like pointed gourd benefit weight management. She recommends the use of honey water, Takrarishta (fermented buttermilk), and other medicated beverages after meals to aid in reducing fat tissue and alleviating Kapha Dosha.

According to Ayurvedic doctor Pratibha Mamgain, weight gain is caused by blocked bodily channels, dosha imbalances, consuming heavy-to-digest foods, and a sedentary lifestyle.

Expert Advice

Extreme diets often promise quick results, but experts say they set people up for failure in the long run.

• Dr Zhaoping Li, a professor of medicine at the University of California, San Diego, conducted a landmark study published in the Journal of the American Medical Association. It showed that over 80% of dieters regain all the weight they lose within two years. This yo-yo dieting can disrupt your metabolism, making it harder to lose weight in the future.
• Excessive calorie restriction also takes a toll on your mental health. Evelyn Tribole, a registered dietitian and co-author of the ‘Intuitive Eating’ books, explains the connection: “When you deprive yourself of foods you enjoy, it can lead to feelings of frustration, guilt, and even shame. This can trigger emotional eating and make it harder to stick to a healthy diet.”

Here’s an example: Imagine someone following a fad diet that eliminates all carbs. They might feel sluggish and irritable and constantly crave their favorite pasta dish. This can lead to bingeing and negative self-talk, further damaging their relationship with food.

• Focus on sustainable, balanced eating patterns that emphasize whole foods, fruits, vegetables, and lean protein.
• Develop a healthy relationship with food. Learn to listen to your body’s hunger and fullness cues.
• Seek support from a dietitian who can help you develop a personalized plan for managing your weight and improving your mental well-being.

Dr Salila Tewari has this advice for maintaining a healthy weight:

1. Practice portion control: Eating in excess can lead to weight gain, so managing your meals’ portions is important.
2. Eat only when hungry: Avoid eating out of boredom or habit; listen to your body’s hunger cues.
3. Half-full stomach: Always aim to fill your stomach only halfway to avoid overeating.
4. Limit meal frequency: Try to eat only two meals a day to give your digestive system adequate rest.
5. Incorporate fasting: Fast once a week to help detoxify your body and improve metabolic health.
6. Stay active: Engage in regular physical activities like walking, yoga, and breathing exercises.

However, a customized diet is advised if you have any health issues. Fasting and detoxifying your system can be particularly beneficial. According to Ayurveda, most illnesses are caused by the accumulation of toxins from junk and unnatural foods.

Remember, weight management is a marathon, not a sprint. By prioritizing sustainable habits and addressing the mental aspects of weight loss, you’ll be setting yourself up for long-term success.