There is no such thing as a one-size-fits-all approach to health and weight loss. But there’s a chance you’ve heard of intermittent fasting, a style of fasting that involves restricting food intake and involves certain rules that may include fasting in the morning or choosing to eat only at certain times of the day. A man named Khushal Chawla, who is now a fitness trainer, believes that his diet played a big role in his drastic weight loss of 95 kg. Read also | Lose 3 kg in 7 days? A nutritionist shares a soup recipe for quick weight loss; find out if it really works
He recently took to his Instagram account, Khushal Fitness, to share his intermittent fasting diet plan, which includes both vegetarian and non-vegetarian options and can help you “lose 1-2 kg per week”.
The New Year 2025 is just days away, so there’s no time to rethink your diet, and Khushal’s 7-day meal plan is a good place to start. Sharing the details of his weekly intermittent fasting meal plan, he said:
⦿ 16-hour fasting – 8-hour feeding
⦿ Fasting time – from 19.30 to 23.30
⦿ Meal time – from 11.30 to 19.30
⦿ Drink water/green tea/black coffee/black salt water while fasting
⦿ Fat loss – 2.5-4 kg in 14 days
Read all the plan details.
First meal: 11.30
⦿ Monday: 1 stuffed paneer/vegetable besan chilli plus green chutney
⦿ Tuesday: 200 g of fruit plus 20 g of nuts (apple / papaya / guava / pomegranate / pear)
⦿ Wednesday: Overnight oats (35g oats with milk, apple/pomegranate) plus honey plus 5 chopped almonds
⦿ Thursday: 200 g of fruit plus 20 g of nuts
⦿ Friday: vegetable poha (45 ivy rice plus 80-100 g of vegetables and one pomegranate)
⦿ Saturday: 200 g of fruit plus 20 g of nuts
⦿ Sunday: 3 idlis plus sambhar / 1 masala dosa / 2 slices of bread sandwich / 1 bowl of upma
Second meal: 14:00
⦿ Monday: 1 chapati plus 1-2 bowls of paneer bhurji/tofu bhurji plus 120g salad plus 1 sliced raita
⦿ Tuesday: 2 chapatis plus 1 bowl of your favorite sabzi plus salad plus curd
⦿ Wednesday: 130-150 g rice plus 160-180 g rajma plus salad
⦿ Thursday: 1 chapati plus 2 bowls of chickpea sabzi plus favorite dal plus salad plus 1 cup raita
⦿ Friday: 1 chapati plus 1 bowl of soy chunk sabzi/favorite sabzi plus salad plus 1 cup raita
⦿ Saturday: 1-2 chapatis plus paneer sabzi/dal plus salad plus 1 cup curd
⦿ Sunday: chickpea salad (50g chickpeas in a bowl plus 80-100g paneer plus cucumber plus tomato plus onion plus chaat masala plus lemon
Third meal: 5:00 p.m
⦿ Monday: 1 bowl of puffed rice
⦿ Tuesday: Sweet Corn Chat
⦿ Wednesday: 1 cup buttermilk/coconut water
⦿ Thursday: 20 g Mahana
⦿ Friday: 1 bowl of puffed rice
⦿ Saturday: 1 small bowl of fried chana
⦿ Sunday: 1 small bowl of peanuts / roasted mahana
Fourth meal: 19.30 (vegetables)
⦿ Monday: 150-170 g vegetable dalia/khichdi plus salad
⦿ Tuesday: 150-170 g paneer cutlet
⦿ Wednesday: 1 vegetable stuffed moong dal chilli plus green chutney
⦿ Thursday: 1 chapati plus 150g paneer bhurji/mixed vegetable sabzi plus salad
⦿ Friday: 150-170 g of vegetable vermicelli
⦿ Saturday: 40 g oat masala plus vegetables / 1 bowl of soup / moong dal khichdi / dalia milk / vegetable dalia
⦿ Sunday: 1 chapati plus matar paneer sabzi/paneer bhurji plus salad
Fourth meal: 19.30 (without vegetables)
⦿ Monday: 150-170 g of grilled chicken plus salad
⦿ Tuesday: 150-170 g paneer cutlet
⦿ Wednesday: 2 loaves of bread plus a 2-egg omelette
⦿ Thursday: 1 chapati plus 150g paneer bhurji/mixed vegetable sabzi plus salad
⦿ Friday: 150-170 g chicken tika/ fish tika plus salad
⦿ Saturday: 2 loaves of bread plus a 2-egg omelette
⦿ Sunday: 170 g of grilled chicken plus salad
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
