Man who lost 95 kg reveals veg and non veg intermittent fasting diet plan to easily ‘shed 1-2 kilos per week’

A man, who once weighed 162 kg, lost so much weight by following a strict diet and workout regime. Check out his intermittent fasting meal plan for weight loss.

There is no such thing as a one-size-fits-all approach to health and weight loss for everybody. But chances are you may have heard of intermittent fasting by now – the fasting style of restricted eating comes with certain rules, which could include fasting in the morning or choosing to consume food only during certain hours of the day. Per a man named Khushal Chawla, who has now turned fitness coach, his diet played a huge role in his dramatic 95 kg weight loss.

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 could help you 'lose 1-2 kg per week'.

With New Year 2025 only days away, there is no time like the present to overhaul your diet, and Khushal's 7-day meal plan is a good place to start. Sharing details of his weekly intermittent fasting meal plan, he said:

⦿ 16-hour fasting - 8-hour eating

⦿ Fasting time - 7.30 pm to 11.30 pm

⦿ Eating time - 11.30 am to 7.30 pm

⦿ During fasting, drink water/green tea/ black coffee/ black salt water

⦿ Fat loss - 2.5-4 kg withing 14 days

Read on for all the details of the plan.

First meal: 11.30 am

⦿ Monday:1 stuffed paneer/vegetable besan chilla plus green chutney

⦿ Tuesday: 200 g fruit plus 20 g nuts (apple/ papaya/ guava/ pomegranate/ pear)

⦿ Wednesday: Overnight oats (35 g oats with milk added apple/ pomegranate) plus honey plus 5 crushed almonds

⦿ Thursday: 200 g fruits plus 20 g nuts

⦿ Friday: Vegetable poha (45 flattened rice plus 80-100 g vegetable and one pomegranate)

⦿ Saturday: 200 g fruits plus 20 g nuts

⦿ 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 chapati plus 1 bowl favourite sabzi plus salad plus curd

⦿ Wednesday: 130-150 g rice plus 160-180 g rajma plus salad

⦿ Thursday: 1 chapati plus 2 bowl chickpea sabzi plus favourite dal plus salad plus 1 cup raita

⦿ Friday: 1 chapati plus 1 bowl soya chunk sabzi/ favourite sabzi plus salad plus 1 cup raita

⦿ Saturday: 1-2 chapati plus paneer sabzi/dal plus salad plus 1 cup curd

⦿ Sunday: Chickpea salad (50 g bowled chickpea plus 80-100 g paneer plus cucumber plus tomato plus onion plus chaat masala plus lemon

Third meal: 5 pm

⦿ Monday: 1 bowl puffed rice

⦿ Tuesday: Sweet corn chaat

⦿ Wednesday: 1 glass buttermilk/ coconut water

⦿ Thursday: 20 g makhana

⦿ Friday: 1 bowl puffed rice

⦿ Saturday: 1 small bowl roasted chana

⦿ Sunday: 1 small bowl peanut/ roasted makhana

Fourth meal: 7.30 pm (Veg)

⦿ Monday: 150-170 g vegetable daliya/ khichdi plus salad

⦿ Tuesday: 150-170 g paneer cutlet

⦿ Wednesday: 1 stuffed vegetable moong dal chilla plus green chutney

⦿ Thursday: 1 chapati plus 150 g paneer bhurji/ mix vegetable sabzi plus salad

⦿ Friday: 150-170 g vegetable vermicelli upma

⦿ Saturday: 40 g masala oats plus veggies/ 1 bowl dal soup/ moong dal khichdi/ milk daliya/ vegetable daliya

⦿ Sunday: 1 chapati plus matar paneer sabzi/ paneer bhurji plus salad

Fourth meal: 7.30 pm (Non veg)

⦿ Monday: 150-170 g grilled chicken plus salad

⦿ Tuesday: 150-170 g paneer cutlet

⦿ Wednesday: 2 bread plus 2 egg omelette

⦿ Thursday: 1 chapati plus 150 g paneer bhurji/ mix vegetable sabzi plus salad

⦿ Friday: 150-170 g chicken tikka/ fish tikka plus salad

⦿ Saturday: 2 bread plus 2 egg omelette

⦿ Sunday: 170 g grilled chicken plus salad

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.