Renowned neurosurgeon with 33 years of experience reveals 3 powerful rules to control body weight — “Follow them for 21 days…”

In a recent Instagram post dated October 6, renowned neurosurgeon Dr. Prashant Katakol, who has over 33 years of experience in preventive healthcare, revealed three simple yet powerful steps to manage body weight effectively. Emphasising the importance of mental training alongside diet and exercise, Dr. Katakol described “Stage 1” of weight loss — a phase focused on building sustainable habits rather than making drastic dietary changes.

According to Dr. Katakol, the three key rules are:

1. Eat only when the sun shines – “Sundown, hands down.” Stop eating after sunset.

2. Fix your meal frequency – Choose 1, 2, or 3 meals a day, but avoid snacking in between.

3. Maintain consistent meal timings – Don’t change what you eat yet; just eat at the same times every day for 21 days.

He explained that following these rules for 21 days helps the brain and metabolism adapt naturally, creating long-term, healthy habits. “These three rules train your brain and metabolism — not just your body,” Dr. Katakol said.

In a related discussion on balanced eating, Dr. Naveen Bhamri, Director and HOD (Interventional Cardiology) at Max Super Speciality Hospital, Delhi, shared his idea of a “perfect Indian thali” in an interview with The Lallantop. He highlighted the right balance of protein, complex carbohydrates, and vegetables that allows one to enjoy traditional flavours while maintaining heart and overall health.