Aamir Khan loses 18 kgs with anti-inflammatory diet: What is it and how does it help

Aamir Khan’s recent revelation that he lost 18kg at age 60 with an anti-inflammatory diet has struck a chord far beyond just celebrity news. The actor, known for his meticulous approach to physical transformation, shared that his weight loss came “by default” while he was addressing persistent migraines with dietary changes rather than with intense workouts or traditional dieting.

In a Bollywood Hungama interview, Aamir laughed about the scale change, saying “Eighteen kilos, actually… It happened by default. The new diet I am following for health reasons is working like magic for me.” He added that his migraines have also reduced considerably since he adopted this way of eating.

But why has this sparked such widespread attention?

What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet is a nutritional approach designed to reduce chronic inflammation in the body. Unlike fad diets that focus on rapid weight loss, this eating pattern emphasises wholesome foods thought to calm internal stressors rather than simply cut calories. Nutrition experts often associate chronic inflammation with stubborn weight gain and health issues such as migraines, joint pain and fatigue.

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While Aamir has not shared a detailed meal plan, generally the diet includes:

Fresh vegetables and fruits rich in antioxidants

Whole grains rather than refined ones

Healthy fats such as extra-virgin olive oil and nuts

Lean proteins and legumes

Herbs and spices known for anti-inflammatory properties

At the same time, it involves cutting back on processed foods, refined sugars, deep-fried items, certain vegetable oils and alcohol, all of which are considered inflammation “triggers” by nutritionists.

Science Behind Inflammation and Weight

Inflammation isn’t just about joint pain or swelling. Experts say that when the body is under chronic stress, from poor sleep, frequent consumption of processed foods, excessive sugar, or lifestyle factors, it may release chemicals called cytokines. These can interfere with hormones like insulin and leptin, which regulate blood sugar and hunger signals. When these systems are disrupted, the body tends to store more fat.

Reducing inflammation through diet may help normalise these hormone pathways, which can make weight loss easier and more sustainable, especially for people struggling with long-standing health issues.

Why the Buzz Around Anti-Inflammatory Diet?

In recent years, many public figures have shared similar journeys, including actress Vidya Balan, who credited an anti-inflammatory diet with successful weight loss without exercise. Each such story fuels conversation about how traditional calorie-cutting approaches might miss deeper biological factors like inflammation.

What to Keep in Mind

Experts emphasise that the idea of an anti-inflammatory diet is not a one-size-fits-all cure. Individual results can vary, and for specific health issues, especially chronic conditions like migraines or metabolic disorders, professional medical advice is important. Nutritionist-endorsed anti-inflammatory eating is generally seen as a health-promoting pattern rather than a quick fix.

For Aamir Khan, the diet has clearly offered dual benefits: an 18kg weight reduction and a noticeable drop in migraine severity. His experience has drawn attention to the potential of nutrition beyond calorie counting, and why diets focused on inflammation are resonating with everyday people as well as public figures.