The simple eating rule that helps avoid overeating: Jordan Formula explained

In a world full of diet charts, calorie counters, and food restrictions, it’s refreshing when a simple idea helps reconnect with food in a more personal, conscious way. Nutritionist Rujuta Diwekar, known for her health advice, introduced something called the Jordan Formula. It’s not a fad or a restrictive diet; it’s a mindful eating technique.


This isn’t about skipping food or replacing meals with smoothies. It’s a small habit that begins at the dinner table and helps build a stronger relationship with food, especially when the plate is full of favourites that are hard to resist.


What exactly is the Jordan Formula?

Let’s say there’s a plate of hot, crispy sabudana vadas, a favourite for many. The moment the first one is eaten, the craving for the second kicks in. But here’s where the Jordan Formula steps in. It’s a mental check that follows this simple rule:

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A post shared by Rujuta Diwekar (@rujuta.diwekar)

Eat an odd number of servings, and only go for the next one if the one after that is still something the body can handle.


So if there’s already one sabudana vada eaten, and the thought of having a second one feels tempting, ask whether the third can also be eaten comfortably. If the third seems too much, stop at one. That way, the second one is skipped too, staying within limits.


Stay odd, stay in control

Why stick to odd numbers? According to Rujuta, it’s not about maths, it’s about mindfulness in action. Odd numbers make the brain pause and question. It’s like building a personal checkpoint after every bite.


The Jordan Formula brings awareness to each moment of eating. It stops autopilot eating, where one snack turns into ten without noticing. When every additional portion needs a mental ‘okay’, eating becomes thoughtful, and not driven by impulse or just taste.


Why this works better than measuring calories or weighing food

Food isn’t just fuel. It’s connected with emotion, memory, culture, and joy. Counting calories can strip food of its real meaning. What the Jordan Formula does is bring back instinct into eating.


This technique respects hunger cues. It doesn’t ask to weigh rotis or calculate macros, it simply asks: Can this next bite be enjoyed without guilt or discomfort? If not, maybe the previous bite was enough.


It’s a gentle, human way to say “enough,” especially when favourite foods are involved.



[This article is based on the insights and mindful eating principle known as the "Jordan Formula" as shared by renowned nutritionist Rujuta Diwekar . It is not intended to replace professional dietary advice. Please consult a certified health professional or nutritionist for personalized diet plans and medical conditions.]