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There’s no such thing as a one-size-fits-all approach to health and weight loss for everyone. But chances are you’ve heard of intermittent fasting by now – the fasting style of restricted eating comes with a few rules, which may include fasting in the morning or only consuming food during certain hours of the day. Is. According to a man named Khushal Chawla, who has now turned fitness coach, his diet played a huge role in his dramatic 95 kg weight loss. Read this also Lost 3 kg weight in 7 days? Dietitian shares soup recipe for fast weight loss; Find out if it really works
She recently shared her intermittent fasting diet plan on her Instagram account, Khushal Fitness, which includes both vegetarian and non-vegetarian options and can help you ‘lose 1-2 kg of weight per week’.
With the New Year 2025 only a few days away, there’s no better time than the present to improve your diet, and Khushal’s 7-day meal plan is a good place to start. Sharing details of her weekly intermittent fasting meal plan, she said:
⦿ 16 hours fasting – 8 hours eating
⦿ Fasting time – 7.30 pm to 11.30 pm
⦿ Eating time- 11.30 am to 7.30 pm
⦿ Drink water/green tea/black coffee/black salt water during fasting
⦿ Fat Loss – 2.5-4 kg within 14 days
Read on for all the details of the scheme.
First meal: 11.30 am
⦿ Monday: 1 Stuffed Paneer/Vegetable Besan Chilla and Green Chutney
⦿ Tuesday: 200 grams of fruits and 20 grams of dry fruits (apple/papaya/guava/pomegranate/pear)
⦿ Wednesday: Overnight oats (35g oats milk with apple/pomegranate) plus honey plus 5 crushed almonds
⦿ Thursday: 200 grams fruits and 20 grams dry fruits
⦿ Friday: Vegetable Poha (45 flattened rice plus 80-100 grams of vegetables and one pomegranate)
⦿ Saturday: 200 grams fruits and 20 grams dry fruits
⦿ Sunday: 3 idli plus sambhar/ 1 masala dosa/ 2 slices bread sandwich/ 1 bowl upma
Second meal: 2 pm
⦿ Monday: 1 chapati plus 1-2 bowl paneer bhurji/ tofu bhurji plus 120 g salad plus 1 cut raita
⦿ Tuesday: 2 chapattis plus 1 bowl of favorite vegetable plus salad plus curd
⦿ Wednesday: 130-150 grams rice plus 160-180 grams rajma plus salad
⦿ Thursday: 1 chapatti plus 2 bowls of gram curry plus favorite dal plus salad plus 1 cup raita
⦿ Friday: 1 chapatti plus 1 bowl soya chunk vegetable/ favorite vegetable plus salad plus 1 cup raita
⦿ Saturday: 1-2 chapattis plus paneer vegetable/dal plus salad plus 1 cup curd
⦿ Sunday: Gram Salad (50 grams boiled gram, 80-100 grams paneer, cucumber, tomato, onion, chaat masala, lemon
Third meal: 5 pm
⦿ Monday: 1 bowl puffed rice
⦿ Tuesday: Sweet Corn Chaat
⦿ Wednesday: 1 glass buttermilk/coconut water
⦿ Thursday: 20 grams Makhana
⦿ Friday: 1 bowl puffed rice
⦿ Saturday: 1 small bowl of roasted gram
⦿ Sunday: 1 small bowl peanuts/roasted makhana
Fourth meal: 7.30 pm (vegetarian)
⦿ Monday: 150-170 g vegetable daliya/khichdi plus salad
⦿ Tuesday: 150-170 grams paneer cutlet
⦿ Wednesday: 1 Stuffed Vegetable Moong Dal Chilla and Green Chutney
⦿ Thursday: 1 chapatti plus 150 gm paneer bhurji/mix vegetable vegetable plus salad
⦿ Friday: 150-170 grams vegetable vermicelli upma
⦿ Saturday: 40 g masala oats plus veggies/ 1 bowl dal soup/ moong dal khichdi/ milk daliya/ vegetable daliya
⦿ Sunday: 1 chapatti plus matar paneer vegetable/paneer bhurji plus salad
Fourth meal: 7.30 pm (non-veg)
⦿ Monday: 150-170 grams grilled chicken plus salad
⦿ Tuesday: 150-170 grams paneer cutlet
⦿ Wednesday: 2 breads plus 2 egg omelette
⦿ Thursday: 1 chapatti plus 150 gm paneer bhurji/mix vegetable vegetable plus salad
⦿ Friday: 150-170 grams chicken tikka/fish tikka plus salad
⦿ Saturday: 2 breads plus 2 egg omelette
⦿ Sunday: 170 grams grilled chicken plus salad
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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