Weight loss story: “I followed 16/8 intermittent fasting and did cardio to lose 40 kilos”

My breakfast: I opt for intermittent fasting (16/8) to improve my transition. I used to drink a lot of water and green tea (2 cups) and black coffee (1 cup) before lunch.

My Lunch: I eat lunch between 1pm and 3pm, depending on how physically active I am that day. I make sure my lunches have a good mix of fiber, protein, fat, and other nutrients. I generally avoid carbs, and even if I do eat them, it should be very little.

Fiber: cucumbers, broccoli, tomatoes, onions

Protein: chicken, eggs, cheese, bean sprouts, dal, dragon fruit seeds

Fats: Nuts (almonds, figs, pista, raisins, etc.) Dried fruit of your choice. You can also use a mix of seeds (flax, sunflower, melon, turmeric, chia).

Nutrients: Choose fruits with simple carbohydrates (avoid bananas) such as strawberries, oranges, dragon fruit, watermelon.

I pay great attention to parts. I always make sure to only eat enough food to sustain my next meal. What matters is not the amount of food but the quality of the food, so it must be high-energy food.

My dinner: I try to finish dinner by 7pm. No snacks in between.

Pre-Workout Meal: Drink enough water to stay hydrated.

I work out from 7am to 9am during my fasting period which helps burn fat eventually. Since my body is already in a fasted state, I find that running, exercising, any physical activity during this time helps me a lot. My body has shifted from “glucose burning mode” to “fat burning mode” due to my staying away from glucose rich foods.

Post-Workout Meal: Skip a meal and drink green tea or water to stay hydrated.

I'm obsessed with (what to eat on cheat day): My cheat day is usually Sunday. But I was also paying attention that day. On cheat days, I eat carbohydrates such as two scoops of rice with dal and ghee. I also sometimes eat ice cream (once or twice a month). Initially, I allowed myself some calories, but as I got used to the diet, I found that I wasn't craving the indulgence. Over time it has become a way of life for me and I am very happy about it.

Low-calorie diet I swear by: I follow a diet that includes fresh foods, veggies, fruits, and nuts. I don't like juice and prefer to eat it whole.

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