Many Indians develop type 2 diabetes, fatty liver or high triglycerides at a BMI that looks healthy. Researchers call this the thin-fat phenotype: “thin outside, fat inside”.
What is going on
At the same BMI, South Asians tend to carry less muscle and more visceral fat, which can reduce liver/muscle insulin sensitivity and raise glucose and triglycerides.
Indian guidelines set overweight for Asian Indians at BMI 23, not 25.
Better things to measure
For waist-to-height screening, divide waist at the belly button by height in matching units. The usual target is under 0.5.
Check fasting glucose, HbA1c, lipids (especially triglycerides and HDL), ALT and AST; ask your doctor whether to add fasting insulin.
What actually helps
Strength training 2 or 3 times weekly, protein at meals, fewer refined carbs and sugary drinks, and post-meal walks may improve markers before weight changes.
Rising waist, triglycerides or HbA1c matter even at a “normal” weight.