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Dear readers, We get it. Your metabolism is not what it used to be. Jeans don’t fit you like they once did. And with every birthday candle, weight loss feels a little more... elusive. If you're wondering whether it’s time to rethink your eating habits, you're not alone. Globally, one in eight people today are living with obesity, according to the World Health Organisation (WHO). Beyond aesthetics, this is a growing health concern. Extra weight increases the risk of type 2 diabetes, heart disease, and even certain cancers. The good news? The food on your plate can play a powerful role in preventing and even reversing many of these risks. But with so many diets trending, how do you figure out what actually works for you? With our help, of course! You’ve probably heard someone rave about intermittent fasting. And then there’s the OMAD crowd—people who eat just one meal a day. Yes, one! It’s a more extreme form of fasting where all your daily calories are packed into a single meal, usually consumed within an hour. 
Shruti K Bhardwaj, Chief Dietician at Zydus Hospitals, explains that the OMAD diet can help with weight loss and improving insulin sensitivity, but the challenge is making sure that single meal gives you everything you need. For some, OMAD fits into busy schedules and simplifies food decisions. But clinical nutritionist Mohini Dongre reminds us that staying hydrated and really tuning in to your body’s response are key to making it work safely. 🔗 Is OMAD for you? Read more 👉 If blood sugar management is more of a priority for you, especially in your 40s and 50s, you’ve likely come across the Keto and Mediterranean diets. While Keto leans on high fats and drastically cuts carbs to trigger a fat-burning state called ketosis, the Mediterranean way encourages a more balanced plate—think olive oil, fish, grains, and greens. 
It’s the difference between restriction and moderation, and the best choice really depends on your individual needs, especially if you’re managing diabetes or looking for long-term sustainability, according to Kanikka Malhotra, consultant dietician and diabetes educator. 🔗 Keto vs Mediterranean diet: Which one is for you? 👉 Then there's the anti-inflammatory diet—recently championed by celebs like Samantha Ruth Prabhu and Vidya Balan. This way of eating is less about counting macros and more about quality. It focuses on foods that calm the body’s inflammatory responses: leafy greens, berries, turmeric, nuts, and healthy fats, while cutting down on processed foods and sugars. 
According to C V Aishwarya, a clinical nutritionist and lecturer, this approach is particularly helpful for those dealing with mid-life weight gain, hormonal imbalances, and chronic conditions that tend to flare with age. 🔗 Should you try the anti-inflammatory diet? 👉 What stands out across all these approaches is that there’s no perfect formula for everyone. What matters is how you feel, how your body responds, and how sustainable the plan is for you. Diets should nourish, not punish. So, whether you're testing out a fasting window, tweaking carbs, or simply trying to eat more mindfully, remember that the journey is personal, and progress doesn't have to be perfect. Tried something that worked for you? Hit reply—we’d love to feature your story in an upcoming issue! Until next time, Rishika Singh DISCLAIMER: The articles in this newletter are based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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