https://www.vijaythakkarfitness.com/thebook/

Eating Less Is Making You Fat, Mumbai (2026)

20/08/2025

Why Exercising More Doesn’t Always Burn More (Swipe Left)

For decades, we were told a simple story:
Move more → Burn more calories → Lose more fat.

It sounds logical. But when you look at the latest data from research labs across America, Europe & Africa, the story gets more interesting.

Here’s what the evidence shows:

About 70% of the calories you burn each day come from your Basal Metabolic Rate (BMR), keeping you alive, fueling your organs & running your nervous system.

About 10% calories in a day are used for digesting food (the Thermic Effect of Food).

Only about 20% is under your conscious control, through exercise and daily activity.

The top left diagram depicts the old assumption that physical activity (PA) adds neatly on top of your body’s baseline energy use (OTHER).

The assumption, as per the conventional model of daily energy expenditure (DEE), is that OTHER+PA are independent variables affecting your daily energy use.

But new science reveals that’s not TRUE.

Here’s the twist:
When you exercise for hours, your body doesn’t keep burning exponentially more.

WHY?

Because excessive loss of energy will cause the body to strive for survival & compensate by dialling down energy use elsewhere, such as BMR, as shown in the top right diagram, to keep you within a fixed daily “energy budget.”

So, your BMR and exercise energy expenditure are not independent but dependent variables that affect each other to keep your daily energy budget within a tight range.

This is called the ‘constrained’ daily energy expenditure model.

This behaviour is also seen in mice, as shown in the bottom right diagram.

In plain English:
A person doing 90 minutes of hard workouts daily may burn roughly the same number of calories as someone of similar height, weight, age and gender doing just 20 minutes because the body adapts.

That’s why:

Long, punishing workouts often don’t deliver exponential fat loss.

Consistent, moderate sessions (around 20 minutes daily) give you the best returns for your time and energy spent working out.

Fat loss is not about “out-burning” your diet, it’s about working with your biology.

Most importantly: if you’ve been working out relentlessly but not seeing the scale move, it’s not your fault. It’s how the human body is wired for survival.

This is the kind of nuance I explore in my book Eating Less Is Making You Fat, where I break down the myths and give you science-based tools to lose weight sustainably, without guilt or guesswork.

Because fitness isn’t about doing more.
It’s about doing what’s evidence-based, effective, and sustainable.

30/06/2025

🧵 What if your strongest medicine isn’t in a bottle, but on your plate?

Health can often feel complicated with calories, macros, sugar counting & our thrifty metabolism.

But the thing is that your body isn’t a machine. It’s a river. Always flowing. Always responding.

At the heart of that flow? Your muscles.
They are not just for aesthetics or strength.
They decide how well you age, burn calories, regulate sugar, & even how your heart heals.

More Muscles = More Health.

How?

Muscles release myokines that reduce inflammation, support insulin signalling & trigger angiogenesis (formation of new blood vessels).

They store carbs & sugars, protect against diabetes & keep blood pressure in check.

But here’s the twist:
You can work out, eat protein, & stay active.

Yet if you're low on zinc or magnesium, your muscles can’t contract fully or repair well.

This isn’t theory.
It’s what I see with clients.
And it’s what research (PMID: 40483991) shows:

Higher zinc & magnesium = better mobility, strength, and muscle mass.

🧩 Daily Needs

Zinc
Men: 11–13 mg | Women: 8–10 mg
Supports insulin, immunity, & testosterone

Magnesium
Men: 400–480 mg | Women: 310–380 mg
Vital for energy, sleep, recovery, & glucose uptake

(You’ll need more if you train hard, are stressed, or eat less.)

🥗 Where to get them?

✅ Zinc: Pumpkin seeds, paneer, eggs, meat, chickpeas
✅ Magnesium: Spinach, almonds, rajma, bananas, dark chocolate, millets

Try this: – Add seeds to poha
– Banana + nuts post-workout
– Greens in your dal
– One square of dark chocolate at night

This isn’t nutrition as a restriction.
It’s nutrition as repair. As energy. As protection.

When clients ask: How do I lose weight without losing myself?
I say: Don’t just count calories. Count nourishment.
Feed the body that fights gravity for you.

Muscle is a bank account.
Zinc, magnesium, sleep, movement — your deposits.

सेहत है तो जहान है — वरना सब कुछ अधूरा सा लगता है।
(If you have health, you have the world — without it, everything feels incomplete.)

Invest wisely.

19/06/2025

We Are Rushing Nowhere.

Not walking. Rushing.

But where to?

The world sells us speed — career milestones, productivity hacks, longevity pills.

Everyone is running faster. And yet, no one seems to get anywhere.

I recently read an interesting study from the Dunedin cohort (PMID: 31603488), a 50-year-long research project that has been tracking people since 1972.

They found something unusual:

Those who walked faster at age 45 weren’t just fitter.

They were biologically younger. Their brains were healthier. Their minds are sharper.

Their IQs are 16 points higher than those of their slower peers.

Not from a supplement. Not from a secret drug. Just from walking. But walking faster.

This got me thinking — in the age of “biohacking”, maybe we’re hacking in the wrong place.

On Instagram, a “longevity guru” once recommended injecting peptides to slow ageing. He was just 32.

Another advised cold plunges, mushroom powders, and dopamine fasting.

But the Dunedin Study quietly says: walk faster. That’s it. No clicks. No filter. Just your legs and time.

So why don’t we do it?

Because no influencer ever told us to desire this. Because no influencer earns any money by telling us to walk faster!

No one made it sexy.

Mimetic desire, Girard would say — we only want what others seem to want.

And they never post about morning walks, just morning macros.

Maybe walking faster won’t make you live forever. But it will help you feel more alive while you’re here.

And perhaps that’s the real longevity hack — not chasing forever, but walking purposefully, now.

हमें जीने की जल्दी थी, उम्र भर दौड़ते रहे,
मगर ज़िंदगी हमेशा एक धीमी चाल से चलती रही।

We were in a rush to live. But life, life walked slowly all along.

So here’s the takeaway.

If you’re overwhelmed by the noise of health advice, start here: walk every day, and walk like you mean it.

You don’t need pills to fight ageing. You need purpose in your stride.

It’s not sexy. It’s not trending.

But it just might keep your brain sharper, your body younger, and your spirit steadier.

Health isn’t hacked. It’s walked.

15/06/2025

Happy Father’s Day, Dad Dinesh Thakkar

We’ve done countless drives together over the years, but yesterday’s 1,000 km from Mumbai to Amane and back, from sunrise to past sunset, felt special. Just us, the open road, and another memory added to a growing list of trips that have never just been about the drive but always about something deeper.

You’ve never sat us down to “teach” us anything—and that’s what makes your influence so powerful. You’ve just lived with so much clarity, intensity, and fun that we couldn’t help but learn. Watching you over the years—build from scratch, dream big, stay fit, push boundaries, and still make time for those who matter—that’s been the real lesson.

Whether you're zooming down a highway or finishing fast laps on track days in your supercars, most people can only dream of, or you are deep in your work at Angel One there's always been this silent message: live fully, live with purpose, and take people you love along with you to achieve the unthinkable and reach beautiful destination.

Poonam Vijay Thakkar and I both look up to you in more ways than we can express. Thank you for showing us what it looks like to win with grace, stay grounded, and enjoy the ride while never losing sight of your values.

Here's to more miles, memories, and quiet lessons that stay with us forever.

Love you always.

10/06/2025

I am pleased to share that the Chief Minister's Office of Madhya Pradesh invited me to speak at the Spiritual and Wellness Summit last week in Ujjain.

It was an exciting opportunity to present my insights from my book Eating Less is Making You Fat and on the agricultural potential of MP's exceptional hidden crops—black Wheat, Barnyard Millet, and Kodo millet. These crops are remarkable sources of anthocyanin, which is known to effectively reduce insulin resistance and stabilise blood sugar levels, thus empowering Indians to manage diabetes and enhance their overall health.

I emphasised that rather than relying on imported grains like quinoa, we must harness the incredible potential of our indigenous grains. By prioritising these crops, we revolutionise our health and strengthen our economy by supporting local production and minimising carbon emissions associated with imported foods.

MPIDC CM Madhya Pradesh The Times of India

22/05/2025

It is such a pleasure to present my book 'Eating Less Is Making You Fat' to one of the fittest sportspersons, the face of the Indian Women's Cricket Team, Smriti Mandhana, Vice Captain of the Indian Women's Cricket Team.

We spoke at length about how elite athletes can unlock greater performance by fuelling right, not just eating less. We discussed structured carb intake for peak sports performance, Omega-3s, and protein protocols.

Thank you, Smriti, for your warmth and curiosity. Onwards to stronger, smarter sports nutrition for champions, and India is rooting for you!

Hachette India

23/11/2024

Your Muscles Protect Your Heart—No Exercise Required! 💪❤️

Did you know your skeletal muscles protect your heart’s well-being even when not exercising? This fascinating aspect of our body’s interconnected systems often goes unnoticed.

The secret lies in exosomes—tiny ‘goodness packets’ that our muscles release. Packed with proteins, mRNA & microRNA, they play a unique role in enhancing blood vessel health.

How?

By promoting angiogenesis—the natural process of creating new blood vessels—it helps reroute blood around blockages & reduce blood pressure.

Here’s what’s fascinating: Unlike the usual angiogenesis trigger, VEGF [Fig 1., left diagram, black bar & greater proliferation marker Ki67 in the RHS diagram & Fig 2., in the cell condition, the splotch indicates VEGF is present while there is no splotch/VEGF in Exo condition & Fig 3., VEGF condition increases angiogenesis through increases in growth factor Angiopoietin but is lacking in Exo condition].

Thus, exosomes activate this process using other factors like Il8 & Angptl4 [Figs 4 & 5., Exo condition improves angiogenesis), plus microRNAs like MiR-130a [Fig 6., Exo condition has greater degradation of anti-angiogenesis mRNA through MiR-130a].

These tiny molecules suppress anti-angiogenesis genes [Fig 7., Gax, anti-angiogenesis gene suppressed in Exo condition], allowing your blood vessels to grow naturally.

Here’s a motivating fact: The muscles we use for walking or jogging release significantly more exosomes than strength muscles. Keeping our cardio muscles healthy through regular activities can substantially enhance these cardiovascular benefits, a powerful incentive for maintaining a healthy lifestyle.

Key Takeaways:
✔️ Muscle exosomes are heart-health powerhouses.
✔️ Cardio muscles promote exosome production.
✔️ Activities like walking and jogging nurture cardio health.

👉 Curious about more body science and fitness tips? Check out my book “Eating Less is Making You Fat” for a fresh, science-backed take on health!

🔗 Grab your copy here: https://ow.ly/Iilh50UcHbM

What’s your go-to way to keep your heart healthy? Do you prefer cardio activities or strength training? Let’s chat in the comments.

13/11/2024

Can Your Diet Work Like Weight Loss Drugs? Absolutely!

Ozempic and Wegovy are making waves as effective treatments for obesity and diabetes, but did you know a powerful nutrient in your kitchen can mimic these drugs’ effects without experiencing their side effects? That nutrient is protein!

High-protein meals can trigger pathways similar to these medications, leading to remarkable weight and blood sugar control benefits. How? It’s all thanks to a hormone called GLP-1 (Glucagon-Like Peptide 1).

What does GLP-1 do?

When released in the gut, GLP-1 signals fullness, curbs appetite, and enhances calorie burning—naturally making it easier to reduce calorie intake. It also helps manage blood sugar by improving insulin sensitivity and slowing digestion, keeping you satisfied longer. This entire process supports weight loss and helps reduce fat around organs, a critical factor in managing or reversing diabetes.

Among all nutrients, protein is the most potent at boosting GLP-1, making it a natural ally in weight and diabetes management. Relying on protein-rich foods means we can avoid costly medications and regain control of our health by focusing on sustainable dietary changes.

Medications, after all, are just a band-aid—nutrition is the cure.

Our food choices address the root causes of lifestyle diseases, while drugs often mask symptoms and put a bandage on our health problems. Small, sustainable shifts in diet can go a long way in promoting natural, lasting healing.

These insights are from my book Eating Less is Making You Fat, which explores practical, science-backed health hacks for a medication-free lifestyle.

You can grab your copy here: https://ow.ly/AfpV50U5QiY

31/10/2024

Recently, I delved into a thought-provoking paper published in Cell Metabolism Review titled "Mitochondrial Dynamics in the Regulation of Nutrient Utilisation and Energy Expenditure." It explores how overnutrition and fasting impact mitochondria—the "powerhouses" of our cells responsible for converting food into energy.

Our bodies are made of ~36 trillion cells, each interacting with the energy density of the diets we consume. This interaction forms the foundation of our health and longevity and determines our susceptibility to degenerative diseases like diabetes, obesity, and cancer.

Here are some key takeaways:

1️⃣ Energy Balance Matters: Excess energy intake (carbs + fats) forces mitochondria to produce more reactive oxygen species (ROS), a byproduct that, in high levels, leads to oxidative stress, damaging cells over time. Conversely, energy deficits, such as those from fasting, enhance mitochondria's efficiency and longevity, promoting cellular health.

2️⃣ Fission vs. Fusion: Overnutrition triggers "mitochondrial fission"—splitting into smaller parts, which increases stress and degradation over time. Fasting or calorie restriction, however, promotes "mitochondrial fusion," where mitochondria merge to optimise energy use, reducing ROS and strengthening cellular resilience.

3️⃣ Diet Composition: While fats and carbs fuel cellular energy, protein and fibre play minimal direct roles. However, fibre is crucial for gut health, nourishing beneficial bacteria and supporting digestion.

4️⃣ Long-Term Impact: Chronic energy overload or deficit changes mitochondria, influencing health over time. Occasional indulgence is fine, but consistently balancing energy intake with realistic activity levels is key.

5️⃣ Mind Your Mitochondria: Healthier mitochondria support a balanced mood, appetite, and energy levels, helping us sustain healthy habits. Prioritising nutrition that aligns with our energy demands is foundational to a long, healthy life.

This research reinforces that diet is the foundation of our longevity plan. Small, consistent adjustments to energy intake and activity can profoundly affect our cellular health and quality of life over time.

11/06/2024

CARBS & MUSCLE GROWTH

Muscle growth, scientifically referred to as muscle hypertrophy, is a process that occurs when we engage in regular resistance training. This training causes microscopic-level damage to the muscle, which is then repaired and strengthened through the intake of specific nutrients. Among these crucial nutrients, carbohydrates (carbs) play a significant role in facilitating muscle growth.

When it comes to optimising muscle hypertrophy and strength, the lower end of the threshold for carbohydrate intake is around 3 grams (g) per kilogram (kg) of ideal body weight. However, it’s important to note that individuals consuming 1.5 g of carbohydrates/kg of body weight or less can still achieve muscle gain. This flexibility in carbohydrate intake allows for a variety of dietary choices, reassuring you that even with a lower carb intake, muscle growth is still possible, albeit not at its maximum potential.

There’s a common misconception that fat-rich and zero-carb diets such as keto or carnivore diets can lead to equal levels of muscle growth. However, this is not necessarily true. When we significantly reduce our carb intake, our appetite tends to decrease. This can be beneficial for fat loss, but it’s not ideal for muscle gain. The reason is that the stored form of carbohydrates, known as glycogen, is significantly lower even at resting levels under these dietary conditions. This can lead to reduced performance in the gym and compromised recovery from workouts, something we all want to avoid.

However, some fascinating research from Volex et al. shows the same glycogen levels in elite endurance cyclists on keto and the conventional diet, which is a bit of a mystery and exciting but hasn’t necessarily been seen in lifters and the general population.

08/06/2024

DIET & MUSCLE GAIN

Our muscles, as we know, are beyond improving our aesthetics. They help us move, protect our bones & joints from severe injury, store blood glucose, help us sustain healthy blood glucose levels & improve our calorie expenditure to boost our weight loss goals. So they are crucial for good health. However, the question is, what are the dietary interventions we can adopt to maximise our muscle mass?

Protein is an obvious choice here. However, muscles are high-energy-demanding tissues, & though body fat can supply this energy, under high-performance conditions, carbs are a preferred source of fuel. But here's the empowering part- for sustenance purposes of the diet, individualising carb intake is the most important thing. This means you can tailor your carb intake to your specific needs, whether it's as low as under 50 grams or under 10% of your daily total calorie intake if you're following a ketogenic diet or as high as 75% of total calories daily in a Pritikin style of dieting. This can push your daily carb intake to 5 to 5.5 g/kg of ideal body weight or 375 g of daily carbs. So, individualisation is key for dietary sustenance & achieving your individual goals.

For individuals looking to maximise muscle growth, it's essential to be aware that the ketogenic diet, with its severe carb restriction, is not the most efficient way to achieve this goal. Extensive research & data show that the ketogenic diet is a highly inefficient way to try & grow muscles. The reason behind this inefficiency lies in the significant fall in the body's basal or resting glycogen levels, which is the body's stored form of glucose converted from carbs used to build muscles. Optimal glycogen levels are crucial in improving our muscle strength & exercise performance, significantly when the workout volume is increased.

So, eating only protein & fats, with no or minimum carb intake, is a great way to lose weight fast, but it is insufficient & challenging to gain muscles. While this diet may lead to weight loss, it lacks the necessary fuel for muscle growth & performance. Therefore, balancing your diet to achieve your muscle gain goals is essential.

06/06/2024

TRAIN HIGH OR LOW?

The concepts of 'train high' & 'train low' can enhance your exercise & nutrition regimen. 'Train high' involves exercising after consuming a meal rich in carbs, providing readily available fuel. 'Train low' means training after fasting, promoting fat utilisation. Understanding these concepts helps you make informed training & nutrition choices.

While many people adopt a 'train-low' approach for fat loss, it's important to note that this strategy may not be suitable for all workouts. While it can be effective for endurance or low-intensity workouts, it may not provide the necessary energy for high-intensity interval training (HIIT) or strength training. This is where the 'train high' approach comes in, providing a boost of energy from a carb-rich meal before a high-intensity workout. Adapting 'train high' & 'train low' to different training environments ensures you're on track to achieve your fitness goals.

Training hard requires good fuel availability from fats & carbohydrates. The body stores carbs as glycogen in the liver & muscles, while fats are stored under the skin & around the waist. The body predominantly uses fats for energy when sedentary or mildly active, making the 'train low' dietary protocol suitable.

However, for strength & muscle improvement through HIIT or resistance training, 'training low' may lead to low energy & muscle cannibalisation. To meet high training demands, 'train high' after a carb-rich meal. Drawing energy from carbs is easier than from fat. It's ideal to 'train low' when demands are low but 'train high' when they are high. Training demands increase with the intensity or volume of resistance training, varying daily.

The ideal carb intake isn't a one-size-fits-all formula. Find what works best for you & is sustainable long-term. Some thrive on a keto-like low-carb intake, others feel more energised with high carbs, & some find a balance for high-intensity training. Listen to your body & choose a carb intake that aligns with your preferences & goals. This personalised approach enhances your fitness journey, improving overall experience & results.

Eating Less Is Making You Fat

20/08/2025

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