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Dec 9

How to lose weight like this guy who lost 25 kgs by combining these two smart diet hacks sans the gym – GQ India – What a man’s got to do

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As the saying no one-size-fits-all gains momentum, wed like to bring to your attention that no one weight loss plan, diet or routine can work the same magic on you as it may have had on your favourite Bollywood actor, your best friend or even your gym instructor. And, this is actually great news because now in your quest to lose weight, youll be able to experiment with multiple dietary hacks, like 21-year-old Shubham Rao to trim from 101 kgs to 76 kgs.

For as long as I can remember, Ive been overweight. And, for as long as I can remember I've been waiting for a moment you know that moment or that spark that turns your life around that'll help me commence my weight loss journey. But after a point, I realised that this moment is not just going to happen. I going to have to make it happen. Consequently, in 2017, I decided to turn my life around by first: losing weight and second: getting fit.

I tried every possible trick and tip under the sun from drinking lemon juice and honey mixed in lukewarm water to intermittent fasting and the keto diet coupled with home workout routines and even the gym. After one whole year of trial and error, I combined intermittent fasting pattern of eating with a ketogenic diet, and this worked wonders for me.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat, and at a rate higher than any other diet plan will be able to help you achieve. You can read more about the Keto diet here.

By combining the two, you can help your body attain ketosis faster than just following the keto diet, alone. This combination can also help you burn a lot more body fat than just keto.

Shubham explains that he followed the 16:8 diet pattern and would begin his fast at 8 pm and break it at 12 pm, the next day. Ideally, in between this time period, you can indulge in any number of meals your heart desires but since I had clubbed my IF diet with keto, this is what my daily diet comprised:

Meal 1: 4-5 boiled eggs with a bowl of boiled Bengal gram (chana)

Meal 2: 100 gms raw paneer and a handful of peanuts

Meal 3: Home-made keto-friendly curry with salad and raita

ALSO READ: Is intermittent fasting really worth It?

To supplement this diet plan, Shubham followed a no-gym workout routine that can be broken down below.

I started by running 2 rounds around a 300 m park and 10 pushups - daily. With time, I increased my reps and also added many more exercises to my home workout routine. These exercises included planks, dumbbell curls, pull-ups, sit-ups.

It took some time for my body to get used to this regime but within 3 months I was able to run 3 kms around the same park, do 100 pushups, 5mins planks, 60-80 sit-ups and 60-80 dumbbell curls - daily.

Whatever you do, remember that consistency is the only key to weight loss.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

Have you lost weight and got fit? Share your body transformation story too! Write to gqdigital@condenast.in and we will publish select stories right here!

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How to lose weight like this guy who lost 25 kgs by combining these two smart diet hacks sans the gym - GQ India - What a man's got to do

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