This man lost nearly lost 95 kgs with several lifestyle changes. One thing that helped him was intermittent fasting.
Intermittent fasting is the one of the few fitness trends that caught up this year. Several people embark on the intermittent fasting diet routine in an endeavour to shed extra kilos. What is intermittent fasting? This is a kind of diet routine where there are time windows for eating. It means certain restriction on dietary practices with being able to eat only in between a certain time gap. For Kushal Chawla, it worked wonders and he was able to lose 95 kgs. Chawla shares his incredible weight loss transformation on social media where his bio reads to be of a ‘Online Fitness Coach.”
Kushal Chawla shares his intermittent fasting detailed plan that helped lose 1.5-2 kgs per week. Read on to know what Chawla ate during his fasting routine. The key rules were:
- 6-hour fasting – 8-hour eating
- Fasting time – 7.30 pm to 11.30 pm
- Eating time – 11.30 am to 7.30 pm
- During fasting, drink water/green tea/ black coffee/ black salt water
First meal: 11.30 am
- Monday:1 stuffed paneer/vegetable besan chilla plus green chutney
- Tuesday: 200 g fruit plus 20 g nuts (apple/ papaya/ guava/ pomegranate/ pear)
- Wednesday: Overnight oats (35 g oats with milk added apple/ pomegranate) plus honey plus 5 crushed almonds
- Thursday: 200 g fruits plus 20 g nuts
- Friday: Vegetable poha (45 flattened rice plus 80-100 g vegetable and one pomegranate)
- Saturday: 200 g fruits plus 20 g nuts
- Sunday: 3 idli plus sambhar/ 1 masala dosa/ 2 slices bread sandwich/ 1 bowl upma
Second meal: 2 pm
- Monday: 1 chapati plus 1-2 bowl paneer bhurji/ tofu bhurji plus 120 g salad plus 1 cut raita
- Tuesday: 2 chapati plus 1 bowl favourite sabzi plus salad plus curd
- Wednesday: 130-150 g rice plus 160-180 g rajma plus salad
- Thursday: 1 chapati plus 2 bowl chickpea sabzi plus favourite dal plus salad plus 1 cup raita
- Friday: 1 chapati plus 1 bowl soya chunk sabzi/ favourite sabzi plus salad plus 1 cup raita
- Saturday: 1-2 chapati plus paneer sabzi/dal plus salad plus 1 cup curd
- Sunday: Chickpea salad (50 g bowled chickpea plus 80-100 g paneer plus cucumber plus tomato plus onion plus chaat masala plus lemon
Third meal: 5 pm
- Monday: 1 bowl puffed rice
- Tuesday: Sweet corn chaat
- Wednesday: 1 glass buttermilk/ coconut water
- Thursday: 20 g makhana
- Friday: 1 bowl puffed rice
- Saturday: 1 small bowl roasted chana
- Sunday: 1 small bowl peanut/ roasted makhana
Fourth meal: 7.30 pm (Veg)
- Monday: 150-170 g vegetable daliya/khichdi plus salad
- Tuesday: 150-170 g paneer cutlet
- Wednesday: 1 stuffed vegetable moong dal chilla plus green chutney
- Thursday: 1 chapati plus 150 g paneer bhurji/ mix vegetable sabzi plus salad
- Friday: 150-170 g vegetable vermicelli upma
- Saturday: 40 g masala oats plus veggies/ 1 bowl dal soup/ moong dal khichdi/ milk daliya/ vegetable daliya
- Sunday: 1 chapati plus matar paneer sabzi/paneer bhurji plus salad
Fourth meal: 7.30 pm (Non veg)
- Monday: 150-170 g grilled chicken plus salad
Tuesday: 150-170 g paneer cutlet - Wednesday: 2 bread plus 2 egg omelette
- Thursday: 1 chapati plus 150 g paneer bhurji/ mix vegetable sabzi plus salad
- Friday: 150-170 g chicken tikka/ fish tikka plus salad
- Saturday: 2 bread plus 2 egg omelette
- Sunday: 170 g grilled chicken plus salad
This diet plan worked for Kushal’s body requirement. Additionally it takes months of pure dedication and consistency to achieve fitness goals. But, one key thing to note is to have more body awareness and accordingly plan a diet routine for yourself. Taking professional help can aid in drawing out a nutrient rich diet plan that works for your body. Weight loss regimens are different for each body. Age, weight, health status and other factors contribute to get the best weight loss plan.
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