Aamir Khan is turning heads with his drastic weight loss. In a recent interview with Bollywood Hungama, the actor revealed he lost 18 kilos, thanks to an anti-inflammatory diet that he started following to address his recurring migraine headaches.
The actor not only reduced his migraines considerably with the diet, but also got rid of unwanted kilos ‘by default’, adding “the new diet I am following for health reasons is working like magic for me.”
Aamir is busy promoting his production house’s latest film Happy Patel: Khatarnak Jasoos, starring Vir Das and Mona Singh, that releases on Friday, January 16, 2026, wherein he along with his nephew Imran Khan have played cameo roles.
What is anti-inflammatory diet?
Anti-inflammatory diet pattern isn’t a specific diet as the same suggests, but more about avoiding foods that cause inflammation like ultra-processed foods – almost about anything that comes in a package like bread, cereal, and pasta, says Harvard Health. The idea is to get inflammation under control which can over a period of time lead to obesity, as per National Institutes of Health.
Anything with little nutritional value and high in salt and added sugar, saturated fat could cause inflammation in the body, as per Harvard Health. “The biggest offender is anything with added sweeteners, whether that means cane sugar or any compounds used to add sweetness,” Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health says.
How an anti-inflammatory diet works
“An anti-inflammatory diet helps to calm down low grade inflammation in the body and focusses on whole foods like fruits and vegetables, whole grains, leans proteins and healthy fats (omega–3). It limits the intake of processed foods, sugars, refined carbs and unhealthy fats. It often follows principles similar to the Mediterranean diet to manage conditions like arthritis and heart disease,” Deepti Khatuja, Head Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon told Financial Express.com.
Anti-inflammatory diet and weight loss connection
“This diet helps weight loss because inflammation can slow metabolism and increase fat storage, especially around the belly. When inflammation reduces, insulin works better and the body burns fat more easily. Such foods are also filling and nutrient-rich, which lowers overeating. Consistent eating habits, portion control, and discipline make the results stronger over time,” Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru told Financial Express.com.
Khatuja says anti-inflammatory diet works wonders in your weight loss journey by improving insulin sensitivity that aids in easier fat burning, reducing stress hormones like cortisol that stores fat in the abdomen, controlling hunger hormones and cravings that makes you feel full faster, and by improving gut health which leads to better metabolism. “It also improves thyroid and PCOS related weight issues as inflammation blocks thyroid hormone action and worsens PCOS. Reducing inflammation improves hormonal balance and fat loss,” says the dietitian.
How it helps reduce migraines
An anti-inflammatory diet helps reduce migraines by calming inflammation in the body and brain, which is a common trigger for migraine pain.
Deepti Khatuja says anti-inflammatory diet calms overactive brain nerves and stabilizes blood sugar. “Omega-3 fats (from walnuts, flax, fish) and antioxidants reduce CGRP & neuro-inflammation, lowering attack frequency and severity. lood sugar dips are a major migraine trigger. Anti-inflammatory diets are rich in protein, fiber and healthy fats, which keep glucose steady and prevent migraine spikes,” says the dietitian, adding, ” it also heals the gut-brain axis and it is to be noted that about 70% of immune cells are in the gut. Inflamed gut can create toxins and lead to brain inflammation, leading to migraine.”
‘What you eat may trigger migraines’: Expert shares foods to eat and avoid for painful headaches
Anti-inflammatory foods heal gut lining, reducing migraine triggers.
“Foods like fruits, vegetables, nuts, seeds, whole grains, and fatty fish provide antioxidants and omega-3 fats that lower inflammation and support healthy blood vessels. This improves blood flow to the brain and reduces nerve irritation,” says Edwina Raj.
“Avoiding processed foods, sugar, fried items, alcohol, and artificial additives helps prevent inflammation spikes that can trigger migraines. Staying well hydrated and eating regular, balanced meals also keeps blood sugar stable, which further reduces migraine frequency and severity over time,” she adds.
Anti-inflammatory diet foods
Here are the foods that are usually included in anti-inflammatory diets. However, any diet must be started on a health expert’s advice.
Khatuja shares a list:
Vegetables (leafy greens, broccoli, lauki, gajar, bhindi)
Fruits (berries, apple, papaya, citrus)
Good fats: nuts, seeds, olive oil, mustard oil,
Omega-3: walnuts, flaxseed, chia seeds, fatty fish
Protein: dal, chana, paneer, eggs, fish, tofu
Spices: turmeric, ginger, garlic, cinnamon
Whole grains: oats, millets, brown rice
Foods to avoid
It is important to avoid foods that increase inflammation. Here’s the list:
Sugar, sweets, biscuits, bakery
White bread, maida, noodles
Fried foods, chips, pakoras
Processed meats
Soft drinks, packaged juices
Reused/refined oils
Side effects of anti-inflammatory diet
While largely safe, this eating pattern may lead to mild digestive issues like bloating if people not accustomed to eating fibre start consuming large amounts of it in the form of fruits, vegetables and whole grains.
Dietitian Edwina Raj says sudden reduction of sugar, caffeine, or processed foods may cause temporary headaches or low energy.
Besides the expert advises people with food allergies or medical conditions to consult a doctor or dietitian if needed.
Disclaimer: The information in this article is for educational and informational purposes only and is not intended as medical advice. While the author has incorporated expert medical guidance while producing the story and ensured full authentic information is provided to the reader, you should always seek the advice of a qualified healthcare provider regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here.
In January 2026, Bollywood superstar Aamir Khan has been trending for a remarkable physical transformation, having lost 18 kg at the age of 60.
Interestingly, the actor revealed that this weight loss was an "accidental" byproduct of a diet he adopted not for a film role, but to manage chronic health issues—specifically migraines.
Why the Diet "Worked Like Magic"
Aamir credits his success to a strict anti-inflammatory diet.
How it works (Expert Perspective):
Dietitians explain that chronic inflammation is often a hidden barrier to weight loss.
Reduces "Water Weight": Inflammation causes the body to hold onto excess fluid. When you cut out inflammatory triggers, this bloat disappears quickly.
Fixes Insulin Sensitivity: Foods like refined sugar and flour cause insulin spikes that tell your body to store fat. Anti-inflammatory foods (like leafy greens and healthy fats) stabilize blood sugar, making it easier for the body to burn fat for fuel.
Targets Visceral Fat: Chronic inflammation is closely linked to belly fat (visceral fat).
By calming the body's immune response, the metabolism can focus on breaking down these stubborn fat cells.
What Aamir Khan’s Diet Likely Includes
Based on typical anti-inflammatory protocols followed by celebrities like Khan and Vidya Balan (who also recently praised this method), the diet emphasizes whole, unprocessed foods:
| Eat More Of | Avoid/Limit |
| Healthy Fats: Walnuts, seeds, olive oil, avocado. | Refined Sugars: Soda, sweets, hidden sugars in sauces. |
| Spices: Turmeric (curcumin), ginger, garlic. | Processed Carbs: White bread, pasta, biscuits. |
| Lean Proteins: Fish (rich in Omega-3), lentils, tofu. | Trans Fats: Fried foods, commercial baked goods. |
| Antioxidants: Berries, spinach, kale, and citrus. | Trigger Foods: Dairy or gluten (for those sensitive). |
Key Takeaway from Aamir’s Journey
"I undertook the diet for the migraines... It is an anti-inflammatory diet.
I not only lost 18 kgs, but my migraines have also reduced considerably." — Aamir Khan
This transformation highlights a shift in celebrity fitness: moving away from "punishing" the body in the gym and toward healing the body from the inside out.
Would you like me to create a one-day sample meal plan based on anti-inflammatory principles?
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