Kareena Kapoor's nutritionist Rujuta Diwekar suggests the ‘Jordan Formula' to ‘enjoy every bite without guilt or gas'
But how do you decide how much to eat? Explaining this with an example of sabudana vada with chutney, Diwekar said, 'Keep one on your plate and eat the second only if you are sure that you can also eat the third one. If you feel you cannot eat the third one, but want only two, then you deny yourself the second vada and stay with one. That's how you stay within the limits of eating correctly. But if you can eat three, allow yourself the second one and also eat the third one.'
Now, if you want the fourth one, ask yourself if you can eat the fifth one. If the fifth one seems too much…then you don't allow yourself the fourth one and stick to three.
'So, the Jordan Formula is essentially about not going even with everything that you want to eat and keeping it at an odd number, stressed Diwekar.
Intrigued, we turned to certified diabetes educator and dietitian Kanikka Malhotra to understand better.
The formula guides eaters to pause and reassess hunger before taking an additional portion, framed through the lens of only proceeding if they believe they could eat yet another odd-numbered portion. 'While this strategy is packaged as a culturally inspired mnemonic, the underlying mechanism is rooted in the science of mindful eating. Mindful eating encourages attunement to physiological hunger and satiety cues, which have demonstrated benefits in reducing binge eating, fostering healthier relationships with food, and improving body weight regulation,' Malhotra explained.
From a scientific standpoint, however, adherence to any external rule, such as the odd-number ritual, may inadvertently shift focus from internal body signals to obedience to a formula, mentioned Malhotra.
However, she also noted that if an individual focuses more on 'should I take the second or third portion?' rather than 'am I still physically hungry or satisfied?', the approach may reduce the core benefits of mindful eating'.
'Evidence-based mindful eating involves tools such as hunger/fullness rating scales, eating slowly, removing distractions, and sensory engagement with food are all designed to increase awareness and enjoyment of food while improving self-regulation,' said Malhotra.
A post shared by Rujuta Diwekar (@rujuta.diwekar)
While the odd-number portion rule offers a 'memorable tool to foster initial mindfulness around eating, its efficacy depends on how well it encourages the eater to tune into their own body's cues, rather than simply obeying external scripts'.
'The path to sustainable health is rooted in individualised attention to hunger, balanced nutrition, food enjoyment, and eating free from rigid, numerically based restrictions,' said Malhotra.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
11 hours ago
- Indian Express
Rujuta Diwekar's dating tip can change your gut health game for life: ‘Ask if your potential partner knows how to set curd'
The benefits of incorporating curd in Indian diet have been hailed for centuries now. According to Kanikka Malhotra, consultant dietician and certified diabetes educator, regular consumption of curd after lunch can significantly alter gut microbiota composition due to its probiotic content. In simple terms, improved digestion and immunity. Yay! 'These live cultures enhance beneficial bacterial populations, improving microbial diversity and suppressing harmful bacteria like Enterobacteriaceae and Staphylococcus,' Malhotra said, adding that the lactic acid bacteria in curd strengthen gut barrier function, reduce inflammation, and promote short-chain fatty acid production, which supports colon health. In a recent interview, celebrity nutritionist Rujuta Diwekar reiterated on the importance of knowing how to set curd, and how that can give one a peek into their partner's soft skills. 'The dating advice I give girls is that, 'Get married in a house where the guy knows how to set curd. We have progressed enough to know how to do everything else in life. The guy should know how much to heat the milk to be able to set the curd, or else the milk will curdle and go bad. And if it's not hot enough, the curd will not set.'' 'Ask this on your first date only, forget whether he is a mountain or a beach person, coffee person or chai person, ask if your potential partner knows how to set curd,' she quipped. Experts believe a well-set curd is way healthier than one that isn't. 'Curd is formed through the fermentation of milk by lactic acid bacteria. During proper fermentation, these bacteria produce lactic acid, which coagulates the milk proteins, forming a gel-like structure. A well-set curd is more likely to contain viable probiotic cultures, which are essential for gut health,' said Malhotra. In contrast, poorly fermented or runny curd might lack a sufficient live bacterial count due to contamination or inappropriate incubation conditions. Dt. KS Aujla, clinical nutritionist at Unity Critical Care Hospital, Jalandhar, shared a quick recipe to help you set curd at home: 1. Whole milk 2. A spoonful of curd (as a starter) 3. A clean container – preferably an earthen clay pot or a stainless-steel bowl Since curd is made through fermentation, temperature and time play an important role, she noted. 1. Boil the milk until it comes to a good boil (around 80°C). This helps eliminate any unwanted germs. 2. Let the milk cool down until it feels warm to the touch (not hot), ideally between 35–40°C. 3. Add a spoonful of curd (starter) to the warm milk. Mix gently but thoroughly. This starter contains the good bacteria that help ferment the milk. 4. Leave the container undisturbed in a warm place for 6–8 hours. During this time, the bacteria multiply and convert milk sugar (lactose) into lactic acid, which thickens the milk and gives curd its taste. 5. In the summer, keep it away from direct sunlight or heat. In winter, wrap it in a cloth or place it in a warm corner to keep it warm. 6. Once set, refrigerate it to stop further fermentation and enjoy your homemade, gut-friendly curd!
Indian Express
2 days ago
- Indian Express
Harvard-trained gastroenterologist discusses three ways to lose belly fat with intermittent fasting: ‘One of these is particularly crucial'
After apprising us of the best oils for the gut, and foods to avoid for liver health, Harvard-trained gastroenterologist Dr Saurabh Sethi recently discussed three best tips to lose belly fat with intermittent fasting. 'One of these is particularly crucial,' he shared while listing the ways. *Start with a 12-12 fasting schedule, which is the mildest option. 'This approach helps you sleep soundly at night and reduces the likelihood of unhealthy food choices the next day,' said Dr Sethi. *According to Dr Sethi, during your fasting window, only drink black coffee, green tea, black tea, water, apple cider vinegar, lemon water, fennel or basil water, chamomile or ginger tea. *Focus on a high fibre, high protein diet during your eating window. 'Focus on high protein foods like paneer, tofu, chickpeas, chicken, turkey, fish, and high fibre foods like fruits and vegetables. This combination will keep you full and satiated while promoting fat loss,' said Dr Sethi. Are these effective? Kanikka Malhotra, consultant dietitian and certified diabetes educator, explained that this protocol for reducing belly fat through intermittent fasting demonstrates a 'judicious mix of practicality and scientific grounding'. Notably, intermittent fasting (IF), is a form of time-restricted feeding where one consumes food within a defined window (e.g., first meal around 10:30–11:00 am, second meal around 6:30 pm) and fasts for the remaining hours. 'This method is backed by scientific research for its potential benefits in weight management, improved metabolic health, and better insulin sensitivity, which is especially relevant for those with diabetes,' said Malhotra. IF helps reduce overall calorie intake by minimising opportunities for mindless snacking and late-night eating, both of which are linked to weight gain and metabolic disturbances. Yet the success of it is based on what you eat in the eating window, as a balanced diet with adequate protein and fibre makes all the difference. 'Each meal should be nutrient-dense, providing adequate protein, healthy fats, fibre, and micronutrients to support energy, muscle maintenance, and overall health,' said Malhotra. The expert concurred with Dr Sethi and stressed that the 12:12 fasting pattern is accessible for most and gently introduces metabolic benefits, including improved meal timing and reduced nighttime caloric intake. 'Restricting beverages during the fasting phase to non-caloric options like water, black coffee, and herbal teas preserves the physiological state of fasting and may modestly enhance metabolic outcomes,' said Malhotra. Most crucially, Malhotra stressed that prioritising a high-fibre, high-protein diet during the eating window supports satiety, muscle retention, and glycemic control, factors essential for 'meaningful, sustainable fat loss'. 'However, while this protocol aligns with current dietary evidence, individual differences in fat loss responses, long-term feasibility, and overall nutrition quality require ongoing assessment for optimal results,' said Malhotra. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hans India
3 days ago
- Hans India
Alessandra Ambrosio Dazzles at Manish Malhotra's Diamond-Soaked Couture Party in New Delhi
Brazilian supermodel Alessandra Ambrosio lit up New Delhi as the muse for ace designer Manish Malhotra during the Hyundai India Couture Week 2025. Marking her first-ever collaboration with an Indian designer, Ambrosio brought star power to Malhotra's reimagined couture party—an opulent affair that merged tradition with contemporary artistry. Held between July 23 and July 30, the event was part of the FDCI initiative, in collaboration with Reliance Brands. Instead of a conventional runway, Malhotra transformed the evening into a luxurious celebration with couture, music, heirloom jewels, and an atmosphere reminiscent of a private soirée. 'After over five and a half years, coming back to India Couture Week felt incredibly special and I knew I didn't want to return with just another show. It had to be personal. It had to be different,' Malhotra shared. 'So we reimagined everything. No formal runway, no front rows, just a couture celebration with music, legacy, food, flowers arranged just the way I like them at home, and an energy that felt like home." Ambrosio stunned in two breathtaking looks from Malhotra's newly unveiled cocktail couture collection, INAYA. Her first ensemble, The Lady Crystal Diamond, was paired with a show-stopping necklace adorned with over 30 carats of tanzanites, complemented by diamonds and an elegant stream of pearls. The outfit's crystal embroidery and refined draping added to the sparkle of the night. Her second look turned up the glamour even further. Styled in The Pearl Story—a dramatic crinoline skirt and a multi-layered tulle corset covered in sequins and pearls—Ambrosio wore a spectacular necklace boasting 80 carats of radiant pink sapphires. She completed the ensemble with a maang tika and the brand's signature haath phool, celebrating the fusion of global style and Indian heritage. The haath phool, a standout piece from the Manish Malhotra High Jewellery line, is a modern tribute to traditional Indian ornamentation. Crafted in 18k gold and encrusted with brilliant-cut diamonds, it showcases floral geometry and exceptional craftsmanship—epitomizing the spirit of legacy and innovation. Speaking about the experience, Malhotra said, 'From showcasing cherished archival pieces and our High Jewellery collection to debuting INAYA in the most intimate, immersive way, this night was about you, and me, and all of us, celebrating the spirit of couture together.' With Alessandra Ambrosio as his muse, Manish Malhotra brought together the best of high fashion, artistry, and celebration—delivering a couture moment to remember.
