“When experienced long term, chronic sleep deprivation reduces activity in the prefrontal cortex — the part responsible for logic, judgment, and impulse control, while overstimulating the amygdala, which controls emotions like anger and fear,” Dr Jain told indianexpress.com. As a result, people may become more emotionally reactive, anxious, and prone to mood swings. To add to that, sleep-deprived people suffer from impulsive decision-making, who find it “harder to manage conflicts or stress calmly”.

Is catching up on sleep during the day the same?

All sleep is not the same, and the quality and timing matter as well. In Ananya’s case, she believes sleeping for hours in the morning would help her make up for staying up all night.

However, Dr Arunesh Kumar, Director & HOD – Pulmonology at Paras Health, Gurugram, pointed out that the issue is not just about odd hours, but about disrupting the body’s natural timing. “The body’s circadian rhythm is designed around daylight. Long-term disruption can weaken immunity, affect lung function, slow metabolism, and raise the risk of hypertension, diabetes, and heart disease,” he explained.

According to him, the impact is not just limited to physical health. “Night wakefulness disrupts hormones like melatonin and cortisol, which regulate sleep, stress and energy,” said Dr Kumar. When these hormones fall out of sync, people may experience irritability, low mood, poor concentration, persistent fatigue, and even changes in appetite or weight, he added.

While it can be assumed that the body is adaptable and adjust itself to the new sleep timings, the shift is never complete. “The body can partially adapt, but it never fully resets,” he said, explaining how daytime sleep tends to be lighter and shorter due to light exposure and environmental noise, leaving the body to function under subtle physiological stress.

What should you watch out for? Dr Kumar said that warning signs appear gradually and can look like constant tiredness despite enough hours in bed, frequent respiratory infections, headaches, mood swings, breathlessness, or increasing reliance on caffeine.

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.

2. Food based dietary guidelines – Traditional diets are healthy for people and the planet. They are inexpensive, easy to cook and digest and most importantly carry all nutrients including protein, fibre, magnesium, etc.

3. Insta trends – are best stayed away from as one magic ingredient is going to be replaced by the next viral one. The magic is in the process and not in the viral reels, cures or hacks.

 

Let’s decode this

Ritika Samaddar, regional head – south zone, nutrition and dietetics, Max Super Speciality Hospital, Saket, said that a traditional high-fibre diet is incredibly helpful when losing belly fat. “Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance that helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat,” she told indianexpress.com.

According to her, replacing fats and carbs with protein helps to lose weight in a healthier way, as it operates at the hormonal level. “It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1,” Samaddar said.

When we consume proteins, more calories are burnt to metabolise and digest protein — known as the thermogenic effect of food, she added.

Sadhna Singh, Senior Fitness and Lifestyle Consultant at HereNow Official, also explained that extreme diets often create rapid weight loss initially because they drastically reduce calorie intake, but most of that early loss comes from water, glycogen, and muscle mass rather than sustainable fat reduction.

“From a metabolic standpoint, the body interprets prolonged restriction as a stress response, which can slow metabolic rate, increase hunger hormones, and make long-term adherence difficult,” she pointed out.

Singh reiterated that repeated cycles of restrictive dieting are particularly concerning because they can impair muscle preservation, disrupt hormonal balance, increase fatigue, and contribute to an unhealthy relationship with food. Over time, this pattern may also increase the likelihood of binge eating and weight regain, often leaving individuals metabolically worse off than before.

“Meaningful visual and metabolic changes typically emerge over three to six months of consistent training,” said Singh. Thus, staying motivated requires shifting focus away from daily scale numbers to performance markers such as increased strength, improved endurance, and better overall health.

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.

To avoid them, she shared five important guidelines everyone should follow:

#1

Leftovers should be refrigerated within two hours of cooking. Leaving cooked food at room temperature for a long time allows bacteria to multiply quickly. In hot weather, food should be refrigerated even sooner.

#2

Store leftovers in clean, airtight containers. This helps maintain freshness and prevents contamination from other foods in the refrigerator. It also helps the food cool more quickly.

#3

Consume refrigerated leftovers within two to three days. Keeping food for too long increases the risk of bacterial growth, even if the food looks and smells normal.

Store leftovers in clean, airtight containers. (Source: Magnific)

#4

Reheat food thoroughly before eating. The food should be steaming hot all the way through, including the center. Uneven heating can leave some bacteria alive, increasing the risk of illness.

#5

Reheat only the portion you plan to eat. Repeatedly cooling and reheating the same food can encourage bacterial growth and reduce food quality.

What to strictly avoid

Raj also mentioned some practices that people should strictly avoid:

“Do not leave leftovers on the kitchen counter overnight, as this creates ideal conditions for bacteria to grow. Avoid eating them that have an unusual smell, taste, color, or texture, as these may be signs of spoilage,” she warned, adding that you should not mix fresh food with old leftovers in the same container. It is also important not to overload the refrigerator, as proper cooling is necessary to keep food safe, she added.

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.

1. Starting the day with chai, coffee and biscuits

Starting the day with sugary tea and biscuits on an empty stomach can cause repeated spikes in blood sugar levels (Image: Unsplash)

For many Indians, the day begins with a piping hot cup of sugary tea or coffee accompanied by biscuits. However, according to Dr Tandon, starting the day with sugary tea or coffee and biscuits “on an empty stomach”  is one of the biggest culprits, which can cause “repeated spikes in blood sugar levels.”

While it may seem like a light breakfast, this combination is often high in sugar and refined carbohydrates while offering little protein or fibre to slow down glucose absorption.

2. Eating mostly carbs and very little protein

“Another common habit is consuming large portions of refined carbohydrates such as white rice, white bread, parathas made with refined flour, and sugary snacks while eating very little protein or fibre,” says Dr Tandon.

Protein and fibre help keep blood sugar levels more stable, while meals dominated by refined carbohydrates can lead to frequent glucose spikes and crashes.

3. Sitting for most of the day

“Physical inactivity is another major concern,” Dr Tandon points out.  Whether it’s desk jobs, long commutes, binge-watching television, or scrolling through phones, many people spend hours sitting without much movement.

He explains that spending long periods sitting reduces the body’s ability to use insulin effectively. Over time, this can contribute to worsening insulin resistance and other metabolic problems.

sitting for long hours without movement, which can contribute to back pain, obesity, and poor circulation (Ai generated image)

4. Eating dinner late and going straight to bed

Late-night dinners have become increasingly common, especially among working professionals.

However, Dr Tandon warns that “late-night dinners followed by immediately going to bed can also negatively impact blood sugar control and metabolism.”

Giving the body little time to digest food before sleep may make it harder to regulate glucose efficiently.

 5. Treating snacks and sweets as everyday foods

Packaged snacks, sugary beverages, mithai, namkeen, and calorie-dense evening snacks often become a routine part of daily life rather than an occasional indulgence.

According to Dr Tandon, “frequent consumption of packaged snacks, sweets, sugary beverages, and traditional high-calorie evening snacks can gradually increase the risk of weight gain and insulin resistance.”

While these foods may seem harmless in small amounts, regular consumption can steadily increase metabolic risk.

“Many people believe these are harmless daily habits, but over time they can contribute to abdominal obesity, prediabetes, type 2 diabetes, fatty liver disease, and cardiovascular problems,” Dr Tandon concludes.

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.

Deepalakshmi, a registered dietitian at Shree Balaji Medical College, Chennai, helped us decode her meals and shared the best way to do fibermaxxing right:

According to the expert, a high-fibre dietary pattern can offer substantial benefits for cardiovascular health, digestive function, glycaemic control, and satiety. However, consuming as much as 90 grams of fibre per day may not be necessary — or appropriate — for everyone.

“Most adults fail to meet the recommended daily fiber intake of approximately 25–35 grams, making the priority not excessive intake, but consistent inclusion of diverse fibre-rich foods within a balanced diet,” she told indianexpress.com.

Deepalakshmi said that the cardiologist’s meal pattern reflects a predominantly plant-based approach naturally rich in dietary fiber.

A breakfast smoothie containing berries and spinach contributes soluble fiber, antioxidants, vitamins, and phytonutrients.

Lunch comprising avocado, beans, and whole grains provides a combination of fiber, healthy fats, and plant protein.

Dinner including pasta, chickpeas, broccoli, and beans further enhances total fiber intake through legumes, vegetables, and whole plant foods.

The dietitian mentioned that collectively such meal patterns to help support gut microbiota diversity, cardiovascular health, metabolic health, and improved digestive regularity.

That said, Deepalakshmi believes abruptly increasing fiber intake to very high levels may result in gastrointestinal discomfort, including bloating, flatulence, abdominal cramps, or constipation, particularly when fluid intake is inadequate.

“Individual fiber requirements and tolerance levels vary depending on age, gastrointestinal health, physical activity, hydration status, and underlying medical conditions such as irritable bowel syndrome or inflammatory bowel disease,” she elaborated. Therefore, a gradual and well-hydrated increase in fiber intake is generally recommended.

How to fibermax the right way?

According to Deepalakshmi, practical strategies to improve daily fiber consumption include replacing refined cereals with whole grains, incorporating legumes regularly, increasing vegetable portions in meals, adding fruits, nuts, and seeds to breakfast options, and preferring whole fruits over juices. “Snacks such as sprouts, roasted chickpeas, or peanuts may also help improve fiber intake in a sustainable manner,” she added.

The expert further mentioned that adequate dietary fiber intake has been associated with improved bowel health, better lipid profiles, enhanced glycaemic regulation, and prolonged satiety. A lower risk of cardiovascular disease, type 2 diabetes, obesity, and certain cancers can also be noted when combined with an overall healthy lifestyle and balanced dietary pattern.

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.

Dr Subramanyam also believes we must eat when we are hungry. Having said that, she pointed out that nowadays, satiety and hunger signals have gone out the window because people are distracted and not listening to their bodies too much. “We are eating time-based, or based on when everyone else is eating,” she said, explaining why we are loading up on more calories than are necessary for the body.

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.

According to Dr Bhavana P, chief dietitian, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad, there is some merit to this claim. Too many meals in a day without allowing your body time to digest can lead to weight gain, especially if the meals are high in calories, sugars, or fats.

Are 3 meals, 2 snacks too much for the gut? (Source: Freepik)

“Frequent eating may also disrupt your natural hunger cues and put added strain on your digestive system, and also cause problems like acidity, bloating, gas, and indigestion. Various studies have also proven that grazing all day can increase the risk of metabolic disorders if not managed properly,” she said. In fact, eating too frequently without accounting for portion control or caloric balance can strain the pancreas, affect hormonal responses like leptin and ghrelin, and disrupt natural hunger cues,” said Dr Bhavana.

Exception to note

The only exception to this occurs if you suffer from insulin resistance. In that case, small, frequent meals (SFMs) are a dietary regimen characterised by multiple small eating episodes throughout the day, as they may help stabilise blood sugar levels, particularly in individuals with diabetes or insulin sensitivity.

“Clinical nutrition guidelines recommend SFMs (eg, 6-10 meals) to patients experiencing common symptoms (eg, early satiety) and gastrointestinal-related symptoms,” said Dr Bhavana. According to her, smaller, more frequent meals can also improve satiety, curb overeating, and support steady energy levels throughout the day.

“This approach is also beneficial for people with gastrointestinal issues like acid reflux, as it reduces the pressure on the digestive system compared to large, heavy meals,” said Dr Bhavana.

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.

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.

1. Mangoes

How to identify chemically ripened mangoes? (Image: Pexels)

Dr Vatsya explains that mangoes that are bright yellow with green patches near the stem, unevenly ripened, hard to touch, and lacking a natural aroma may have been artificially ripened. These may cause “stomach upset, nausea, diarrhoea, headaches, and throat or mouth irritation.” A naturally ripened mango usually softens evenly and has a sweet smell.

2. Muskmelon

A muskmelon that has a “uniform yellow colour” despite being hard, with weak aroma and less sweetness, could also be suspicious.  “These can lead to stomach pain, vomiting, diarrhoea, and throat irritation.”

3. Watermelon

Some watermelons may look attractive from the outside but reveal problems once cut. How to identify? “Unevenly coloured flesh, poor sweetness, and hard texture”

If consumed, they may cause “digestive discomfort, nausea, diarrhoea, headaches, and mouth irritation.”

4. Bright red lychee

If a lychee has very bright red skin but firm, less juicy flesh and poor natural sweetness, it may not have ripened naturally.

According to Dr Vatsya it can trigger “stomach upset, nausea, diarrhoea, headaches, and throat or mouth irritation.”

How to identify chemically ripened pineapples? (Image: Pexels)

5. Pineapple

A pineapple with yellow outer skin but hard texture, weak fragrance, and sour taste instead of natural sweetness may also be a warning sign, as per Dr Vatsya.

He further explains that eating such carbide-ingested pineapples “may lead to stomach pain, nausea, vomiting, diarrhoea, and mouth irritation.”

So check fruits for natural smell, softness, and sweetness instead of relying only on bright colour. Buying from trusted sellers and washing fruits well before eating can also reduce risk. Sometimes, the most perfect-looking fruit may not be the safest one on your plate.

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.

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.

How does it help?

Dr Shireen Furtado, senior consultant, medical and cosmetic dermatology, Aster CMI Hospital, Bangalore said that taking both these ingredients orally daily can help improve the antioxidant and vitamin C levels in the body. According to her, olive oil — known for its antioxidant and anti-inflammatory properties — may aid in digestion and help alleviate digestive issues.

On the other hand, lemon juice is rich in vitamin C, an antioxidant that can help “protect against sun damage and promote collagen production, potentially leading to a brighter and firmer appearance”.

Dr Sri Karan Uddesh Tanugula, general physician, Yashoda Hospitals, Greater Noida explained that olive oil, especially extra virgin olive oil (EVOO), is rich in polyphenols and monounsaturated fatty acids (MUFA), antioxidants, and bioactive compounds.

“Olive oil is not just absorbed by the body — its healthy fats help improve digestion by stimulating bile production and supporting a balanced gut microbiome. This can lead to smoother digestion and better nutrient absorption over time,” he told indianexpress.com.

What to note

According to him, the health benefits of olive oil largely depend on its quality. Extra virgin olive oil is the most beneficial, while lower-quality oils may not offer the same advantages.

While each of these components has its own set of health advantages, it is critical to understand that instead of relying primarily on a quick fix, holistic well-being promotes long-term lifestyle adjustments that improve overall health.

Dr Furtado warned that lemon juice is acidic and may cause problems for persons with sensitive stomachs.

“People with specific health conditions, such as pancreatitis or gallbladder issues, should moderate their intake of olive oil due to the high-fat content. Furthermore, abrupt dietary changes might upset the body’s balance and nutritional equilibrium,” she said. Before beginning any holistic program, it is critical to contact healthcare professionals to address unique health concerns, she added.

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.