Chak De India! actor Vidya Malavade recently opened up about taking care of her elderly parents, who are both suffering from Alzheimer’s, and how, amidst all this, she has decided to take care of her health by taking an anti-inflammatory challenge. “My parents suffer from Alzheimer’s. My father has been in the hospital for one week, and I have been taking care of both of them on my own. This last year has been the most difficult, most stressful time of my life…with my own health suffering…trying to take care of them. So, if I can do it (this challenge), everyone can,” said Vidya.“Feel lighter, energetic. Lose weight. Get healthy,” Vidya wrote in an Instagram post.She also detailed her experience after Week 1. “Here’s a sugar-free, grain-free protocol that I have been following for a week now. Already feeling lighter, more energetic, and less brain fog. It also helps with insulin resistance.”Here’s what it entails.*Three meals a day, no snacking*If you really need to, you can have some nuts/seeds*12-16 hours fasting window*Try and finish dinner by sunset or around that time– Sugar-free means no processed food, no fruit, no aerated drinks, no bread, no pasta, no cookies.– Grain-free means no wheat, no rice, no grains at all…but if it’s too difficult to manage, maybe you can add some millets in Week 1.*Lots of vegetables…may be, avoid potatoes*Good fats like desi ghee, coconut oil. avocado (olive oil only for dressing) and sufficient protein in each meal.Story continues below this ad Are you doing a keto diet? (Photo: Getty Images/Thinkstock)“The goal here is to help the body use stored fat for energy instead of glucose. Hence, it creates fat loss and goes into ketosis. And some form of exercise or movement is highly encouraged,” said Vidya, 52, further sharing a list of “things to eat every day”BeetrootAvocadoSweet potatoChoice of leafy greensWalnutsAlmondsSesame seeds, chia seeds, flaxseeds, pumpkin seeds, coconut oil, A2 ghee*Also, need pure castor oil for a castor oil detox at the end of week 1*Sleep 7-8 hours every night*Meditate 5-10 minutes daily*3 litres of water every dayLet’s motivate each other to get healthy, she shared.Also Read | Shalini Passi says she sometimes has ‘coffee mixed with a few drops of lemon juice’: ‘When I am shooting or travelling…’Dt Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane, said a short-term grain-free plan can be beneficial if done correctly.Story continues below this ad“Eliminating grains for a few days gives your digestive system a break from refined carbs and gluten-heavy foods. When replaced with vegetables, lean proteins, and healthy fats like desi ghee, coconut oil, or avocado, it can improve satiety, reduce bloating, and help balance blood sugar levels,” said Sheikh.However, this should be a mindful choice, not a long-term rule, cautioned Sheikh. “Grains provide essential B vitamins, fibre, and energy, so eliminating them for too long can cause nutritional gaps.”Include high-quality protein in every meal to stay full and maintain muscle mass. “Options like eggs, paneer, lentils, sprouts, tofu, chicken, and fish work well. Pairing them with vegetables adds fibre and volume to your meals, helping you feel satisfied even without rice or roti,” said Sheikh.Are good fats like ghee and avocado really helpful?Yes, when used wisely. According to Sheikh, good fats are essential for hormone balance, brain health, and nutrient absorption. “A spoon of ghee on your dal, a drizzle of olive or coconut oil on salads, or half an avocado with your meal can keep energy levels stable and cravings under control. The key is moderation; fats are calorie-dense, so a little goes a long way,” said Sheikh. View this post on Instagram A post shared by Vidya S Malavade (@vidyamalavade) Story continues below this adWhat should people watch out for during a grain-free week?Hydration is crucial; fibre from vegetables increases water needs. “Avoid the mistake of replacing grains with only high-fat foods; balance is key. If you feel fatigued, lightheaded, or experience digestive discomfort, it may be time to reintroduce complex carbs like millet or brown rice, as mentioned by Sheikh.So, while a grain-free week can reset your eating habits, it’s not a magic diet. “The real win lies in mindful eating, diverse nutrition, and listening to your body’s signals,” said Sheikh.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.