Amidst the constant stream of diet trends, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding heart health.

Dangers of Zero Carbs

Having a carnivore diet means complete elimination of carbohydrates, even the ones that have proven health benefits. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being.

Increased Risk of Cardiovascular Issues

We all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health.

Protecting Your Heart Through Dietary Choices

Maintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals.

Beyond Saturated Fat: Other Dietary Considerations

While saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health.

Embracing a Heart-Healthy Lifestyle

From the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being.

One extra serving of leafy greens like kale and spinach may be good for your lungs and help you breathe better, according to a study. The secret? It is the vitamin K1 found in leafy green vegetables.

Researchers from Edith Cowan University (ECU) tracked more than 179,000 adults over a decade and found that people who eat more vitamin K1-rich foods such as leafy green vegetables may lower their risk of chronic lung disease and boost lung function.

“We found that people who ate more vitamin K1-rich green vegetables had better lung function and were less likely to develop COPD,” ECU researcher Chengfeng Li said.

“Just one extra serve of leafy greens like kale, about one and a half to two cups a day, is an achievable way to boost your vitamin K1 intake,” Li added.

What Are The Key Findings

The findings suggest that adding more greens to your plate could help keep your lungs in better shape as you age.

The study found that those with the highest intake of vitamin K1 had about a 16 per cent lower risk of COPD compared to those eating the least.

They also had better lung performance, meaning their lungs could hold and move more air, a key sign of good respiratory health.

“Vitamin K likely activates a protein that protects the lungs’ elastic fibers - the tiny structures that let your lungs expand and contract,” Associate Professor Marc Sim said.

“When these fibers break down, breathing becomes harder over time. This nutrient may help keep lung tissue flexible and prevent damage,” Sim added.

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The second type, vitamin K2, showed no benefit for COPD risk, though it was linked to somewhat better lung function at moderate intakes.

The researchers think the same protective mechanism probably applies to vitamin K2, but any benefit may be masked by what it's eaten alongside.

K1-rich leafy greens, by contrast, come with their own bonus nutrients like fiber and antioxidants that may boost the effect, while K2's main sources, including processed and red meat, are linked to poorer health outcomes.

The study also found no link between vitamin K and asthma, suggesting vitamin K may be more relevant for long-term lung damage rather than allergic conditions.

Smoking May Dent Benefits

While the boost from greens appears favorable, researchers are clear on one thing: it won’t cancel out smoking.

“The biggest thing you can do for your lungs is to quit smoking and reduce your exposure to environmental pollution,” Li said.

“But a healthy diet may still play a supporting role by counteracting some of the damage caused by these harmful factors.”

“Eating more leafy greens is a simple step that could help support lung health over time.”

Read More: FSSAI Targets 6 Energy Drink Brands; Experts Link Them to Obesity, Liver Problems

How To Keep Your Lungs Healthy?

The World Health Organization data shows that chronic obstructive pulmonary disease (COPD) remains the fourth leading cause of death worldwide. The condition was responsible for an estimated 3.5 million deaths in 2021, according to the latest available global data.

COPD is a common and serious lung disease, and the WHO noted that smoking, indoor and outdoor pollution, and harmful inhalants are among its most significant triggers.

If your breathing feels effortless, steady, and natural, so much so that you barely notice it, your lungs are likely in good shape. To maintain this good lung health, it is essential to:

• maintain a balanced weight,
• eating nutritious food,
• exercise regularly,
• avoiding tobacco,
• avoiding vaping,
• keep away from inhaled irritants.

For years, weight loss advice has been dominated by a single message: eat less. From crash diets to extreme calorie counting, the assumption has been that consuming fewer calories is the ultimate solution to obesity. While reducing excessive calorie intake can contribute to weight loss, the reality is far more complex. Sustainable weight management requires understanding the science of metabolism, behaviour, hormones, sleep, stress, and long-term lifestyle patterns rather than relying solely on restriction.

Why Restrictive Diets Don't Help

The human body is not a simple mathematical equation. It is an adaptive system designed to protect itself. When calorie intake is drastically reduced, the body often interprets this as a potential threat and responds by slowing metabolism to conserve energy. Hunger hormones such as ghrelin increase, while hormones responsible for satiety decrease. As a result, people often feel hungrier, more fatigued, and less motivated over time.

This explains why many restrictive diets may show short-term success but fail to deliver sustainable outcomes. Initial weight loss is often followed by plateaus or weight regain, leaving individuals frustrated and blaming themselves for lacking discipline. In reality, biology plays a significant role in resisting prolonged calorie deprivation.

Food Quality and Lifestyle Factors

Equally important is the quality of food being consumed. Two meals with the same calorie count can affect the body very differently. Diets rich in processed foods, refined sugars, and unhealthy fats can lead to rapid blood sugar fluctuations, increased cravings, and poor satiety. On the other hand, balanced meals containing adequate protein, fibre, healthy fats, and micronutrients help regulate appetite and support metabolic health.

Lifestyle factors also play a critical role in sustainable weight management. Chronic stress elevates cortisol levels, which may contribute to increased fat storage and emotional eating. Poor sleep disrupts hormones that regulate hunger and fullness, often increasing cravings for high-calorie foods while reducing energy levels for physical activity. Sedentary lifestyles further compound the issue.

Weight loss is also deeply connected to behavioral and emotional health. Many eating habits are influenced by stress, social environments, routines, and emotional triggers rather than true hunger. Advising someone to “just eat less” overlooks these underlying drivers. Without addressing behavioral patterns, sustainable change becomes difficult.

This evolving understanding of obesity has shifted the conversation from blame and willpower to science and personalized care. Today, obesity is increasingly recognized as a chronic, multifactorial condition that requires comprehensive management strategies tailored to individual needs.

Lifestyle modifications such as balanced nutrition, regular physical activity, sleep optimization, and behavioral counselling remain the cornerstone of treatment. However, for some individuals, especially those struggling with obesity-related health concerns or repeated cycles of weight regain, lifestyle interventions alone may not always be sufficient.

Endoscopic Procedures

In recent years, minimally invasive endoscopic procedures have emerged as additional tools within medically supervised weight management programs. Procedures such as endoscopic sleeve gastroplasty (ESG) help reduce stomach volume to promote early satiety, while intragastric balloons can aid portion control and behavioral modification. Transoral outlet reduction (TORe) may also help individuals experiencing weight regain after bariatric surgery.

These procedures are not shortcuts or substitutes for healthy habits. Instead, they work in conjunction with long-term dietary and lifestyle interventions to support sustainable outcomes in appropriately selected patients.

Sustainable Weight Loss

Ultimately, sustainable weight loss is not about punishing the body through extreme restriction. It is about understanding how the body functions, identifying the biological and behavioral factors influencing weight, and creating realistic, long-term strategies that support overall health.

The future of weight management lies not in simplistic advice, but in compassionate, science-backed, and personalized care. Only by moving beyond the outdated “eat less” narrative can we create healthier and more sustainable approaches to obesity management.

(Dr. Saransh Jain, Consultant Gastroenterology at the BLK Super Speciality hospital)

India's food regulator, FSSAI, has issued notices to six beverage brands, including Red Bull and PepsiCo India, for claiming to be "energy drinks," citing misbranding and misleading claims.

The brands include:

• Red Bull Energy Drink
• PepsiCo – Adrenaline Rush Energy Drink
• Reliance Consumer Products – Campa Energy Gold Boost
• Sting Energy Drink
• Hell Energy
• Coca-Cola-backed Monster

Why FSSAI Issued Notices

The FSSAI, in a post on social media platform X, noted that it has not notified any standard for "energy drink" or similar products.

The regulator stated that these brands have "marketed using descriptors such as 'energy drink' on product branding and labelling."

The FSSAI further said that the Food Category System under the FSS Regulations is not intended for product naming or labelling purposes.

"Functional or therapeutic claims, including but not limited to 'vitalizes body and mind', 'enhancing focus', 'boost energy levels', 'aid in general weakness', or similar conditions, are not permissible for food products under the FSS Act 2006 and the Rules and Regulations made thereunder," the regulator said.

Recently, Maharashtra State FDA Minister Narhari Zirwal told the Assembly that the state is set to ban the sale of Sting energy drink within 500 meters of schools.

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Are Energy Drinks Healthy?

Energy drinks have become a fad among the youth population and are linked to rising fitness awareness. According to the IMARC Group, India's energy drinks market was valued at $1.5 billion in 2025 and is projected to reach $2.9 billion by 2034.

However, Dr. Sudhir Kumar, neurologist at Apollo Hospitals, Hyderabad, said energy drinks may not actually provide "energy."

Rather, they are loaded with "caffeine, sugar and stimulants" that may not be healthy and are "not necessary for exercise, gym workouts or sports."

"Some studies suggest caffeine can improve alertness and endurance in certain athletes. But that doesn't mean everyone who goes to the gym or for a morning run needs an energy drink. Most recreational exercisers do not need energy drinks," said the noted neurologist known popularly as Hyderabad doctor.

He noted that for people working out for less than an hour: "Water is usually enough".

"If you need extra fuel, ordinary carbohydrate-rich foods, such as a banana, fruit, dates or a simple meal, are often safer and cheaper than an energy drink".

Health Risks Of Energy Drinks

READ: Excessive Energy Drinks Damaging Young Adults’ Livers, Experts Warn

Dr Sudhir also noted the downsides of energy drinks many of which contain large amounts of added sugar, high doses of caffeine and multiple stimulants whose combined effects are not always well studied.

He liked excess intake of energy drinks with:

• Weight gain
• Obesity
• Type 2 diabetes (especially sugar-sweetened drinks)
• High blood pressure
• Sleep disturbance
• Anxiety and palpitations
• Dangerous heart rhythm problems."

Over the past few years, there has been a significant increase in young patients presenting with liver dysfunction. Energy drinks may be one of the culprit, according to Dr. Abhideep Chaudhary, President of the Liver Transplantation Society of India (LTSI) and Chairman and Head, Department of HPB and Liver Transplantation, BLK-Max Hospital, New Delhi.

"Three major contributors stand out — energy drinks, alcohol, and high-sugar beverages. Energy drinks, often perceived as harmless, contain high levels of caffeine, sugar, and chemical additives that place immense stress on the liver," the doctor said.

Who Should Avoid Energy Drinks?

Dr. Sudhir suggested people should avoid or strictly limit energy drinks if they are:

• Children and adolescents
• Pregnant or breastfeeding women
• People with heart disease
• People with hypertension
• People with anxiety disorders
• People with sleep problems.