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Dec 9

How to lose weight like this guy who lost 30 kgs by following this simple 4-meal vegetarian diet plan – GQ India – What a man’s got to do

Lose Weight Safely Comments Off on How to lose weight like this guy who lost 30 kgs by following this simple 4-meal vegetarian diet plan – GQ India – What a man’s got to do

A lot of people believe that in order to lose weight, they will have to give up on their favourite delicacies and resort to a bland salad way of life. However, 26-year-old Pradeep Kishan R tells us that this need not be the case if you can effectively ration your meals and even keep updating them with healthier alternatives.

According to him, the key to the said effective rationing of portions can be found by creating a calorie deficit.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

QUICK READ: How many calories should you eat every day to lose weight?

Pradeep shares that at his heaviest he weighed a 101 kgs, around two years ago, and today, he weighs 71 kgs. During this 2-year time span he indulged in wearying workout sessions, multiple diet changes, and also weight loss plateaus until he finally learnt the science behind creating a calorie deficit, which finally helped him reach his target weight goal.

I used to play a lot of cricket but I'd still always be regarded as that obese person who could not run a lot. Consequently, Id always get dropped from the team. This drove me to not just get in shape but also improve my form, skills in cricket. Also, my wife-to-be, was very concerned about my bodys fat percentage (38%), and at that point, the only thing I knew was that I didnt want her to stress about anything. So, I decided to lose weight by enrolling myself in a small gym near my house.

"Here, I started doing basic cardio exercises to begin my weight loss journey. I followed this routine with the bro split workout routine. While I was gymming, I also became extremely conscious about my food intake and stopped eating junk and oily foods altogether."

I used to only eat idlis or dosas without any oil and completely avoided rice this was a very big mistake that I made as at that point I did not know how to track my calorie intake. I also did not track my protein, carbs and fat intake, this diet coupled with the above mentioned workout routine ended up making me lean without any muscle mass.

However, right now, I am on a caloric deficit diet with an intake of 1639 calories, which can be broken down as: 184 gm of carbs + 143 gm of protein + 36 gm of fat. This, according to me, should have been something that I began with as you have a better idea about how your body will react and shape when you have a controlled diet. I have finally understood this, and would like to tell everyone that calorie deficit is not rocket science. It is a calculated way of planning your meals in order to avoid any nutritional deficiencies while cutting fat.

My weight loss diet, supplemented by a calorie deficit was extremely simple. In fact, even nobody's weight loss diet has to be too fancy or scary at all. I ate everything, but I was and still am very conscious about my calorie intake. This is what my daily diet is made up of (as per my calorie deficit)":

Breakfast: 2 idlis with sambar (30 gm sambhar)

Mid-morning snack: Ragi porridge with skimmed milk (50 ml)

Lunch: 3 small phulkas with 60 gm soya + 100 gm mixed veggies cooked in 5 ml olive oil.

Dinner: 40 gms oats with one small banana and two scoops of Whey protein

QUICK READ: Heres how a banana a day can actually promote weight loss and also boost your immunity

I have been able to maintain my current weight through the changes I have made that have now also become my lifestyle. I do indulge in cheat meals. But then again I try and balance my calories via my other meal options through the day. This way, I get to eat what I like without any guilt. I also follow a much more lucrative workout routine now."

There is no need to get scared thinking about all the foods youll have to quit in order to lose weight. Just create the correct caloric deficit, keeping in mind your weight loss goals, and couple this number with a good and solid training routine. Also, it is okay to feel a little intimidated in the gym, watching strong men and women lifting heavy and effortlessly as long as you understand that they have worked very hard and very long to be able to lift that way. They started off like us too!

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.

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How to lose weight like this guy who lost 30 kgs by following this simple 4-meal vegetarian diet plan - GQ India - What a man's got to do

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