Weight loss diet

Meet Amit, a 30-year-old corporate professional who wanted quick weight loss. He found a crash diet online that promised 10 kg weight loss in a month. To learn more about weight loss vs fat loss click What He Did Wrong: Study: Severe calorie restriction leads to muscle loss and metabolic adaptation Source: National Institutes of Health (NIH) Study: Low-calorie diets (<1000 kcal/day) increase cortisol levels and lead to fat regain Source: Journal of Clinical Endocrinology & Metabolism In 4 weeks, Amit lost 8-9 kg on the scale, but here’s the shocking reality: Severe Muscle Breakdown – His body cannibalized muscle instead of fat, slowing metabolism & making him look fragile & weak, he started looking skinny fat . Extreme Weakness – Fatigue, dizziness, and lack of energy became daily struggles. Dangerous Metabolic Shutdown – His body entered starvation survival mode, storing stubborn fat. Rapid Fat Gain After Diet – Within 2 months of returning to normal eating, he gained 12 kg, even more than before! The Dark Truth of Crash Dieting The Lesson? Quick weight loss is NOT sustainable. The goal is FAT loss, NOT just weight loss. The right Indian diet plan helps you lose 2-3 kg/month SAFELY without muscle loss or weakness. Step 1: Find Your Daily Calorie Needs (TDEE Calculation) Before following any diet, you need to know your Total Daily Energy Expenditure (TDEE) – the number of calories your body burns daily. Fat Loss Formula: Eat 300-500 kcal less than TDEE to ensure healthy & sustainable fat loss. Study: How calorie restriction affects metabolism and energy balance Source: National Institutes of Health (NIH) Use Our TDEE Calculator to get your personalized daily calorie needs. Step 2: The Ultimate Indian Diet Plan for Fat Loss (1500 kcal) Vegetarian Diet Plan (1500 Calories) Morning Drink (6-7 AM) (Calories: 20 kcal) Breakfast (8-9 AM) (Calories: 350 kcal) Why? Protein + Fiber = Fewer cravings & better metabolism. Mid-Morning Snack (11 AM) (Calories: 150 kcal) Why? Keeps hunger in check & boosts protein intake. Lunch (1-2 PM) (Calories: 450 kcal) Why? Balanced meals ensure steady energy & fat burning. Evening Snack (4-5 PM) (Calories: 150 kcal) Why? Prevents binge eating & supports brain health. Dinner (7-8 PM) (Calories: 350 kcal) Why? A protein-rich, light meal promotes overnight fat burning. Before Bed (9-10 PM) (Calories: 30 kcal) why? Reduces stress & improves sleep quality Total Calories = 1500 kcal Non-Vegetarian Diet Plan (1500 Calories) Morning Drink (6-7 AM) (Calories: 20 kcal) Breakfast (8-9 AM) (Calories: 350 kcal) Why? High-protein breakfast keeps you full longer & supports muscle retention. Mid-Morning Snack (11 AM) (Calories: 150 kcal) Why? Keeps hunger in check & increases protein intake. Lunch (1-2 PM) (Calories: 450 kcal) Why? Balanced meal ensures steady energy & fat burning. Evening Snack (4-5 PM) (Calories: 150 kcal) Why? Supports brain function & prevents cravings. Dinner (7-8 PM) Calories: 430 kcal Why? A light, protein-rich dinner for overnight fat burning. Before Bed (9-10 PM) (Calories: 30 kcal) why? Reduces stress & improves sleep quality Total Calories = 1500 kcal Step 3: Science-Backed Fat Loss Strategies Study: Effects of a high-protein diet on muscle mass preservation and strength Source: National Institutes of Health (NIH) Want a Custom Diet Plan for Guaranteed Fat Loss? If you want a personalized fat-loss diet plan based on your body type, medical conditions, and lifestyle, we can help! Click Here to Apply for a Personalized Diet Plan Final Words: Why Sustainable Fat Loss is Key Weight gain didn’t happen in a week, so how can you expect to become aesthetic & lean in just a week? Follow science-backed strategies, eat a balanced Indian diet, and trust the process. The Right Diet = Sustainable, Visible & Powerful Fat Loss! Study: Metabolic adaptation and muscle loss after rapid weight loss Source: National Institutes of Health (NIH)