Obesity is a condition characterized by an excessive amount of body fat. It is caused by a hormonal imbalance due to high insulin levels resulting from consuming foods high in sugar and refined carbohydrates. Other contributing factors include easy access to food, a lack of physical activity, and poor eating habits.

Insulin is the master metabolic hormone, produced by the pancreas, and it affects almost every cell of the body. Its primary function is to control blood sugar. However, insulin is also a fat-storing hormone, and elevated levels of insulin from consuming high amounts of sugar and refined carbohydrates can lead to fat deposits in the body.

Sugars and refined carbohydrates — Increases Insulin — Increased fat deposition

Simply modifying diet and nutrition with insulin-friendly food can lose excess body fat and correct body weight. Continuously high levels of insulin over a period of time lead to hyperinsulinemia, and cells become insulin resistant. This can lead to type 2 diabetes, hypertension, heart disease, and stroke.

A typical diet contains 250-300 grams of carbohydrates per day from grains like wheat, rice, jowar, and bajra. A low-carb diet reduces carbohydrate intake to 100-130 grams per day and increases protein and natural fat to meet the body’s nutritional needs. This is known as a Low Carb High Protein and Moderate Natural Fat (LCHF MF) diet. It has been shown to help with weight loss, improve insulin sensitivity, reduce inflammation, and increase mental clarity. A more strict form of the low-carb diet, called the Keto Diet, contains only 10-30 grams of carbohydrates per day and should only be followed under expert supervision.

Food is information to body cells and is essential for the survival of an individual. Food consists of macronutrients (carbohydrates, proteins, and fats) and micronutrients (essential vitamins, minerals, and enzymes). By changing our eating habits and eliminating fattening sugars and refined carbohydrates while increasing portions of protein and natural fat, the body can be trained to burn fat for energy.

This can help improve overall health, reducing the risk of type 2 diabetes, heart disease, and hypertension. Eating real, natural, and fresh foods are key.

Exercise is one of the most crucial parts of daily activity that not only helps with fat loss but also improves mood and mental health. Aerobic (walking, running, cycling, swimming) and anaerobic (weightlifting, strength training) exercises are essential for the body. Daily exercise improves blood sugar, decreases insulin resistance, helps digestion, increases endurance, and helps build muscle. In a busy and occupied life, if a gym workout is not possible, routine walking activity for 30 to 40 minutes is good for overall health and the body.

Fasting is the voluntary act of withholding food intake for a specific period of time. It has been used safely throughout the entirety of human history. Almost all religious groups advocate fasting as a routine practice. It can be done along with any diet or food preference (vegetarian or non-vegetarian). It is the best way to reduce insulin spikes, reduce blood sugar, and force the body to start burning its stored supply of food energy—body fat. During fasting days, only water, black coffee, or black tea is allowed to maintain hydration. Once the desired weight is achieved, fasting is useful to maintain weight for the long term.

An easy way to involve fasting in a daily routine is to eat two times a day (16:8 Hrs gap). There are different ways and methods of fasting: Once a Meal Day (OMD), a 24-hour fast once, twice, or three times a week, a 48-hour fast, or a 72-hour fast. Advanced and longer fasting methods require supervision and guidance from a doctor.

No prerequisites are required to join the program, just a desire and willingness to lose weight and become healthy. We assess your health and prepare diet and nutrition plans for you. If required, supplements and vitamins are advised. Our main focus is on healthy, natural, real food guidance and lifestyle modification. The program is done under medical doctors’ supervision. We will connect you online through mobile or laptop and guide you on the health journey.