New book aims to cut through diet confusion with science and common sense

Popular weight loss trends such as ketogenic diet and intermittent fasting may give you quick results within a short period of time but their long-term effectiveness and safety remain uncertain, according to a book by diabetologist Anoop Misra. He mentions that such one should not follow such diet without consulting a doctor or a nutritionist.

The book Smart Calories and Common Sense aim to clear dietary myths circulating on social media and address the confusion surrounding food choices—such as what to eat, what to avoid, and which diets are good or bad.

The motive behind book is to replace confusion with clarity, myths with data and opinions with evidence, so that dietary decisions are guided by common sense and supported by science.

To make complex science easier to digest, the book includes seventeen sections titled “Easy Reading”, which address practical and frequently asked questions—such as gluten-free diets, Do I need supplements?  and other everyday dilemmas in a simple, relatable and clinically sound manner. The book, however, comes with a disclaimer that it is not a "substitute for professional medical advice, diagnosis or treatment.”

Based on the topics examined in the book, Dr Anoop Misra addresses some of the questions around diet, weight loss, and nutritional choices

What is your perspective on intuitive eating?

Intuitive eating is an appealing concept, but in the Indian context it has limitations. Many Indians have altered hunger signals due to high-carbohydrate diets, insulin resistance and irregular eating habits. As emphasized in the book, dietary decisions should be guided by scientific understanding, not just instinct. While intuitive eating may work in metabolically healthy individuals, it is often unreliable in those with obesity or diabetes.

Can intuitive eating work for everyone, or are there limitations to this approach?

It cannot work for everyone. Differences in metabolism, lifestyle, body phenotype, disease burden, alcohol intake, cigarette smoking and genetics mean that appetite cues are not always accurate and may vary widely and from time to time. In sedentary individuals or those with metabolic disorders, structured and balanced eating patterns are more effective than relying solely on hunger signals.

What is the most common diet myth you encounter among your patients?

A very common myth is labelling foods as strictly “good” or “bad”—for example, blaming rice entirely for diabetes or assuming ghee is largely beneficial. In reality, as highlighted in the book, it is the quantity, frequency and overall dietary pattern that determine health outcomes, not individual foods in isolation. For example, rice (refined carbs) and Ghee (saturated fat) both should be restricted

What are some sustainable strategies for maintaining a healthy weight?

Sustainability comes from moderation and discipline. A diet with controlled carbohydrates, higher protein intake, adequate fibre, low salt and appropriate fats is key. Regular meal timing, limiting ultra-processed foods and maintaining physical activity are equally important. Long-term adherence and discipline more than any specific diet. This is where most Indians faulter.

Why do many people regain weight after dieting?

Most diets are restrictive and difficult to sustain. Over time, the body adapts by lowering energy expenditure, and loss of muscle mass further contributes to weight regain. As discussed in the book, many diets yield similar long-term results, highlighting that consistency is more important than short-term intensity. Mostly importantly social functions and inability (mostly due to indiscipline) to adhere to restrictive diets over long term are key factors.

Many people have a habit of counting calories. Is this a healthy habit?

Calorie counting can be useful initially to build awareness about portion sizes. However, it should not become obsessive or replace understanding of food quality. Focusing only on calories without considering nutrient value can be misleading. A balanced, practical approach is preferable.

How has social media influenced people’s understanding of nutrition?

Yes, up to large extent. Social media has created widespread confusion by promoting unverified claims, extreme diets and celebrity-driven advice. Much of this information lacks scientific basis, leading to misconceptions among patients. As noted in the book, misinformation is now a major challenge in clinical practice.

What small dietary changes can people make without drastically altering their routine?

Simple changes can have significant impact: increasing vegetable and fibre intake, including a protein source in each meal, choosing whole grains over refined ones, reducing sugar and fried foods, and controlling portion sizes.