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.’

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.”

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.




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