The lemon juice diet has become popular as a possible means of rapid weight loss. But is it effective, and what does science have to say? The lemon juice diet, also linked to the "Master Cleanse," consists of drinking a combination of lemon juice, water, maple syrup, and cayenne pepper for a few days, excluding solid foods. People who have tried it say that it cleanses the body and helps with rapid weight loss.

Studies show that these diets are effective in causing short-term weight loss mostly by restricting calories. For example, one study discovered that subjects on a seven-day lemon detox diet lost body fat and had better insulin resistance. Another study noted that subjects taking lemon water and honey while fasting for four days lost 4.8 pounds on average.

But, of course, it's important to mention that such effects are usually short-term. As soon as regular eating is resumed, the lost weight comes back. Furthermore, such diets often don't offer healthy or long-term solutions for losing weight.

How Does Lemon Juice Help Lose Weight?

So, how does the lemon juice diet contribute to weight loss, then? Everything depends on a few mechanisms. To begin with, there is the calorie deficit. By cutting out solid foods and continuing on a liquid diet, your calorie intake for the day reduces dramatically—this automatically causes your body to begin losing weight. And then there's the diuretic effect. Lemon juice is a natural diuretic, so your body sweats out excess water, leaving you with that lighter, less bloated sensation. Another highly mentioned advantage is suppression of appetite. The acidity in lemon juice can suppress hunger cravings, so you end up eating less during the day. Although these effects may register loss on the scale, a majority of the lost weight is water—not fat. When you return to eating normally, the figures tend to bounce back immediately. Therefore, even though lemon juice diet may be a good starting point for losing weight, it is certainly not a long-term solution.

Health Considerations and Risks

Whereas temporary weight reduction may be attractive, the lemon juice diet has possible risks:

Nutrient Deficiency: Excessive fasting may result in shortages of necessary nutrients, such as proteins, fats, vitamins, and minerals.

Metabolic Slowdown: Long-term calorie deprivation may result in a slowdown of metabolism, which will be more difficult to sustain the weight loss.

Digestive Problems: Fiber and solid food deprivation may interfere with normal digestive processes.

Electrolyte Imbalance: Overdiuresis can cause electrolyte imbalances, and the function of heart and muscles is affected.

It's important to be careful with such diets and take the advice of medical experts before embarking on them.

Lemon Water as a Healthier Alternative

For individuals who want to indulge in the goodness of lemon without resorting to extreme diets, incorporating lemon water into your lifestyle can be a healthy and invigorating practice.

Consider it like a quick flip—putting a slice of lemon in your water not only makes the water taste better but also can motivate you to stay hydrated all day long. It's a clever, low-calorie substitute for sugary beverages or juices that makes it easy for you to reduce excess calories. And lemons are full of natural vitamin C, a gentle kick to your immune system but here's the point—lemon water is not a weight loss magic potion. In order to really see results, it must be part of a larger context that includes a balanced diet and regular exercise. So, drink your lemon water, but let it supplement a healthy lifestyle, not substitute for it.

Though the lemon juice diet can lead to a short-term weight loss, it's mostly because of calorie deprivation and water loss. The possible health consequences and the chances of regaining weight make it a short-lived long-term option. To achieve permanent weight management, try eating a balanced meal, routine physical exercise and a healthy way of living is advisable.

Father's day is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this.

with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness.

Eat Smart For Your Heart

As per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference.

To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.

Keep Your Liver Clean

A healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support liver health include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.

Food For Healthy Brain and Prostate Health

Cognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.

Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.

What Helps You Manage Cholesterol

High cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

When it comes to nutrition buzzwords, protein is having a long-standing moment. It's promoted by fitness influencers, stamped across packaging, and touted as the secret to everything from muscle tone to satiety. But here’s the real question that deserves attention—do you actually need more protein, or do you just need smarter protein?

As the conversation around protein deepens, experts are calling for a shift in focus—from more to better. Ahead, we dive into what science and dietitians say about protein requirements, the risk of deficiency, and how to choose protein sources that are not just effective, but smarter for your long-term health.

Protein isn’t just for bodybuilders. It's a fundamental building block of life, essential for the structure and function of your muscles, skin, enzymes, hormones, and nearly every cell in your body. Alongside carbohydrates and fats, protein is a macronutrient—meaning your body needs it in large amounts to function properly.

"Protein is critical not only for muscle repair but also for immunity, metabolic function, and hormone regulation," explains Dt. Vaidehi Nawathe, Chief Dietitian at Bhaktivedanta Hospital & Research Institute. “Its role in health spans far beyond just bulking up at the gym.”

Are You Getting Enough Protein? Signs of Deficiency

Despite its importance, many people may be consuming far less protein than they actually need, especially in developing countries and even among affluent urban populations.

Common signs you may not be getting enough protein include:

• Feeling hungry shortly after meals
• Fatigue or lack of energy, especially post-workout
• Poor recovery after illness or exercise
• Hair thinning, brittle nails, or weakened skin integrity

“If you're constantly snacking, feel sluggish or take longer than usual to bounce back from workouts or the flu, protein might be lacking in your diet,” says Nawathe.

Experts note that satiety and muscle recovery are strong indicators of adequate protein intake. If you feel full between meals and recover well, you're likely meeting your protein needs.

What Are Standard Protein Requirements?

How much protein you need daily depends on a variety of factors: age, gender, body weight, activity level, and overall health goals. On average:

• 10–15 grams per snack
• 20–35 grams per meal

Yet numbers only tell part of the story. Instead of obsessing over numbers alone, focus on making smarter protein choices that deliver more than just amino acids.

Hidden Protein Deficiency Crisis

Protein deficiency is a global health concern—but not in the ways we often imagine. According to Nawathe, “Protein deficiency is not just a problem of poverty or undernourishment. It’s surprisingly rampant even among the urban rich.”

In India alone, an alarming 73% of the urban population is protein deficient, often consuming only 10 to 30 grams per day, when the recommended intake ranges between 60 to 90 grams. That’s a serious gap, especially for pregnant women, older adults, and those recovering from illness.

Unlike iron or calcium deficiencies, protein deficiency often goes unnoticed, leading to chronic fatigue, poor immunity, and long-term health complications.

It’s not just about how much protein you consume, but what kind.

“There are endless protein powders on the market, but not all are created equal,” warns Nawathe. Her recommendation? Look beyond standard whey or meat-based options and explore plant-based protein powders—particularly those fortified with fiber, probiotics, and omega-3s (like DHA).

Smart protein choices include:

• Pea protein + Brown rice protein blends
• Formulas that include prebiotics and probiotics for gut health
• Low-GI protein options for blood sugar control
• Protein enriched with DHA for brain and heart support

These blends are not just good for muscle synthesis but also improve gut health, aid nutrient absorption, and support maternal health, particularly by reducing risks of gestational diabetes and preeclampsia in expectant mothers.

Animal Protein vs. Plant Protein

While red meat and dairy-based proteins offer complete amino acid profiles, they may not be the best long-term choices for everyone.

“Animal protein, especially red meat, is high in saturated fats and cholesterol, which raises the risk of cardiovascular disease and some cancers,” says Nawathe. In contrast, plant proteins are anti-inflammatory, gut-friendly, and often more digestible.

Moreover, protein powders that taste good and mix well enhance compliance—because people are more likely to stick with nutrition habits that feel enjoyable.

The protein conversation is no longer about extremes. It’s about mindful nutrition—choosing sources that are holistic, balanced, and tailored to your needs.

If you're unsure about your protein intake or whether you're consuming the right kind, consult a registered dietitian who can assess your lifestyle, body composition, and health history.

Dt. Vaidehi Nawathe is Chief Dietitian at Bhaktivedanta Hospital & Research Institute in India

Known as the best source of fiber and essential vitamins and minerals, beans are the best plant-based protein options one can opt for. Used all over the world, these versatile seeds are prepared in many different ways, whether it is in burrito bowls or in Rajma curries. However, did you know that these beans are far from just a delicious addition to our diet? They could also help us avoid diabetes and high cholesterol as well as inflammation.

Beans are far more than just a simple food; a recent study reveals they hold surprising health benefits, especially for those at risk of type 2 diabetes. Eating just one cup of beans daily significantly improved the health markers in a small group of people with prediabetes, a condition where blood sugar levels are elevated and close to developing into full-blown type 2 diabetes.

How Beans Helped Our Health

Presented at the American Society for Nutrition in Orlando, the study found that beans reduced inflammation in the body. Think of inflammation as a constant, low-level irritation inside you that can contribute to serious health problems. Even though bean consumption didn't directly change blood sugar levels in this particular study, these other benefits are a huge deal because people with prediabetes often have high cholesterol and inflammation, both of which increase their risk for other long-term health issues like heart disease. So, beans can act like a protective shield for your body.

What Did The Study Find?

In this study, 72 people participated for 12 weeks. They were split into groups, with some eating black beans, others eating chickpeas, and a control group eating rice. The results were pretty clear:

• Chickpeas were especially good at bringing down overall cholesterol levels.
• Black beans were effective at reducing signs of inflammation in the blood.

Basically, the study showed that beans are not just good for people with prediabetes, but they're a fantastic choice for everyone looking to improve their health. These findings could even help shape what doctors and public health programs tell us about preventing heart disease and diabetes.

Easily Add Beans to Your Meals

The good news is that it's quite simple to swap out less healthy ingredients for beans in your everyday cooking. Just be careful to check labels for added sugars or too much salt when buying canned beans.

The researchers are now looking into how eating beans might affect your gut health, which is another exciting area of study.

Beans are a budget-friendly way to boost your overall health and reduce your risk of long-term diseases. Try blending them to make soups thicker, tossing them on top of your salad for extra protein, or pairing them with grains like rice or quinoa.

Soups and Stews

This is one of the easiest ways! Just toss in a can of rinsed black beans, kidney beans, cannellini beans, or chickpeas into almost any soup, chili, or stew during the last 10-15 minutes of cooking.

Pasta Dishes

Stir a can of drained and rinsed white beans (like cannellini or great northern) into your pasta sauce. They'll blend in and make your meal heartier and more nutritious. You can also add them whole to pasta salads.

Tacos, Burritos, and Quesadillas

Beans are a natural fit here! Mash them up for a refried bean base, or add whole black beans or pinto beans to your fillings. They're excellent in breakfast burritos too.

Salads

Boost any salad by adding a handful of chickpeas, black beans, or kidney beans. They provide a nice texture and make the salad more filling.

Rice Dishes

Mix beans into your rice. Classic rice and beans is a complete and satisfying meal, but you can also add them to stir-fries or grain bowls