In the last couple of years, many new weight loss tips and diets have emerged as trendy ways to lose fat. The keto diet or the ketogenic diet is one amongst such diets. The keto diet comprises eating foods that are high in fat, moderate in protein and low in carbs. Its purpose is to help your body achieve ketosis. When in ketosis, you burn fat faster.
But does it really work? Adv. Ajinkya Madhukar Mirgal tells us that it certainly helped his case. “At my highest, I weighed 105 kg,” he shares. These numbers on the weighing scale compelled him to join Gold’s Gym, where he commenced his fat loss journey, and lost 41 kg, with the help of a personal trainer and a cheat meal-free keto diet plan.
“I weigh 64.7 kg now, and the below weight loss plan helped me achieve my target weight loss goal.”
Weight loss plan he followed:
“I started following a very strict keto diet plan, and did not indulge in a single cheat meal. I cooked my own meals and carried them in tiffins wherever I went. I also started working out 5 days a week.”
Weight loss workout plan he followed to lose weight:
Monday: Back and Biceps
Tuesday: Cardio and Abs
Wednesday: Chest and Triceps
Thursday: Cardio and Abs
Friday: Legs and Shoulders
Saturday: Cardio and Abs
“This was mostly a weight training routine, wherein I did 3 sets of 10-12-15 reps. My cardio sessions included walking/running on the treadmill for 20 minutes, followed by 20 and 10 minutes on the elliptical and rowing machines.”
“For abs, I’d do 3 sets (of 25 reps) of flat floor crunches, 3 sets (of 25 reps) of reverse crunches, 3 minutes plank x 3 sets.”
We also reached out to Mirgal’s trainer to understand more about his keto diet, and he broke down the nuance of the keto diet for us below.
What is the keto diet?
Says Sumeet Zore, Gold’s Gym, “nutritional ketosis is a state of health in which your body efficiently utilizes fat as its primary source of fuel instead of glucose. This only happens by reducing the consumption of carbohydrates, increasing the intake of fat and consuming only an adequate amount of protein to meet your body’s needs. In ketosis, fatty acid catabolism takes place and ketone bodies are produced as byproducts instead of glucose as in the normal case.”
“Basically, in ketosis, the stored fat of the body is broken down for energy and hence the body loses fat. Along with keto, exercising is also important to lose weight. You need to burn more calories than you consume. Exercising daily can help you achieve this by burning off some extra calories,” he adds.
What to eat when you are following a keto diet?
Mirgal says his keto diet plan comprised all the things he liked, and breaks down his exact keto diet plan below.
Keto diet plan he followed:
7 am: Lemon + ginger water
8 am: A cup of black coffee without any sugar
8 am to 9:30 am: Workout
10 am: 1 boiled eggs, 1 glass buttermilk, 1 cheese cube
1 pm-: 150 gms boiled chicken, 130 gms of green leafy vegetables (boiled), 1 cheese cube
5 pm: 30 gms of almonds and a cup of black coffee
8 pm- 4 boiled eggs, 1 cheese cube
“I also consumed certain protein supplements and fish oil tablets, as prescribed by my dietician to support this diet plan.”
Any tips for someone who’s trying to lose weight?
– “Stay disciplined in all aspects of your journey – diet, exercising, everything!
– Cook your own meals, because only then you will know what is going inside your body and stay motivated.”
Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
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