Latest news with #JordanFormula
Indian Express
28-07-2025
- Entertainment
- Indian Express
Kareena Kapoor's nutritionist Rujuta Diwekar suggests the ‘Jordan Formula' to ‘enjoy every bite without guilt or gas'
Actor Kareena Kapoor Khan's nutritionist Rujuta Diwekar recently highlighted the need to practice mindful eating, emphasising the Jordan Formula. 'If you are guilty of eating mindlessly, the Jordan formula can help. An easy way to enjoy every bite without guilt or gas,' Diwekar posted on Instagram. 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 (@ 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.
Time of India
27-07-2025
- Health
- Time of India
Want to avoid overeating? Kareena Kapoor Khan's dietician reveals secret formula to 'guilt-free' meals
Overeating is one of the main culprits behind weight gain. Overindulging can keep you from reaching peak fitness even if you eat healthy. Portion control is indispensable for your weight loss goals. However, we are a nation of foodies who live to eat. Moderating is not a word in most Indians's dictionary when it comes to food. Celebrity nutritionist Rujuta Diwekar recently shared a cheat code for watching our food intake. Taking to Instagram, the dietician, who has worked with Kareena Kapoor Khan , divulged the secret to guilt-free eating—the ' Jordan Formula .' Explore courses from Top Institutes in Please select course: Select a Course Category MCA MBA Project Management PGDM Data Analytics Healthcare Technology Artificial Intelligence Digital Marketing Public Policy Others Cybersecurity Data Science others Finance healthcare CXO Operations Management Product Management Management Degree Data Science Leadership Skills you'll gain: Programming Proficiency Data Handling & Analysis Cybersecurity Awareness & Skills Artificial Intelligence & Machine Learning Duration: 24 Months Vellore Institute of Technology VIT Master of Computer Applications Starts on Aug 14, 2024 Get Details In the caption, Rujuta wrote, "If you are guilty of eating mindlessly, the Jordan formula can help. An easy way to enjoy every bite without guilt or gas." by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Finally Hear Clearly Again – This Spray Has Taken the Internet by Storm! MediLisk Undo View this post on Instagram A post shared by Rujuta Diwekar (@ Giving a demonstration with a plate of delectable sabudana vadas, Rujuta offered a simple yet mindful method to guide your portion size. The idea is to begin with just one piece. Then, ask yourself whether you are genuinely ready to eat a second. But here's the catch—only go for the second if you are absolutely sure you can comfortably consume a third afterward. If not, it's best to stop at one. This method helps in preventing overeating by pausing to assess your appetite and being aware of your limits. The same principle applies even when you've already eaten a few pieces. Say you've had three—now, before reaching for a fourth, ask yourself if you'd still have the appetite to eat a fifth. If your body hesitates at the idea of a fifth, it's a signal to stop at three. This practice allows you to enjoy your food without guilt while also ensuring that you don't push yourself into a state of discomfort or sluggishness by overeating. This practical and intuitive approach, sometimes referred to as the 'Jordan formula,' offers a balanced and thoughtful way to manage indulgence. It emphasizes stopping just before reaching full capacity, helping you remain aware, satisfied, and in control of your eating habits. Instead of labeling food as good or bad or denying yourself treats altogether, it encourages measured enjoyment—one that keeps both physical health and mental satisfaction in mind. Another important factor in appetite and digestion is the weather. Seasonal changes can have a noticeable effect on how hungry we feel. During times of intense heat or cold, appetite often reduces naturally. In hotter months, in particular, the digestive system tends to be more sensitive or sluggish. That's why it becomes even more important to include fibre-rich foods in your diet during summer. These help support smooth digestion, prevent bloating, and keep your gut functioning efficiently despite the seasonal shift. By tuning in to your internal cues and aligning your habits with natural changes in the environment, you can maintain a healthy and satisfying relationship with food—all while enjoying your favorite dishes in moderation.
Time of India
18-07-2025
- Health
- Time of India
The simple eating rule that helps avoid overeating: Jordan Formula explained
Portion control. (pic credit-istock. Image used for representative purpose only) In a world full of diet charts, calorie counters, and food restrictions, it's refreshing when a simple idea helps reconnect with food in a more personal, conscious way. Nutritionist Rujuta Diwekar, known for her health advice, introduced something called the Jordan Formula. It's not a fad or a restrictive diet; it's a mindful eating technique. This isn't about skipping food or replacing meals with smoothies. It's a small habit that begins at the dinner table and helps build a stronger relationship with food, especially when the plate is full of favourites that are hard to resist. What exactly is the Jordan Formula? Let's say there's a plate of hot, crispy sabudana vadas, a favourite for many. The moment the first one is eaten, the craving for the second kicks in. But here's where the Jordan Formula steps in. It's a mental check that follows this simple rule: Eat an odd number of servings, and only go for the next one if the one after that is still something the body can handle. So if there's already one sabudana vada eaten, and the thought of having a second one feels tempting, ask whether the third can also be eaten comfortably. If the third seems too much, stop at one. That way, the second one is skipped too, staying within limits. Stay odd, stay in control Why stick to odd numbers? According to Rujuta, it's not about maths, it's about mindfulness in action. Odd numbers make the brain pause and question. It's like building a personal checkpoint after every bite. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like American Investor Warren Buffett Recommends: 5 Books For Turning Your Life Around Blinkist: Warren Buffett's Reading List Undo The Jordan Formula brings awareness to each moment of eating. It stops autopilot eating, where one snack turns into ten without noticing. When every additional portion needs a mental 'okay', eating becomes thoughtful, and not driven by impulse or just taste. Why this works better than measuring calories or weighing food Food isn't just fuel. It's connected with emotion, memory, culture, and joy. Counting calories can strip food of its real meaning. What the Jordan Formula does is bring back instinct into eating. This technique respects hunger cues. It doesn't ask to weigh rotis or calculate macros, it simply asks: Can this next bite be enjoyed without guilt or discomfort? If not, maybe the previous bite was enough. It's a gentle, human way to say 'enough,' especially when favourite foods are involved. [This article is based on the insights and mindful eating principle known as the "Jordan Formula" as shared by renowned nutritionist Rujuta Diwekar . It is not intended to replace professional dietary advice. Please consult a certified health professional or nutritionist for personalized diet plans and medical conditions.]
