Losing weight can be tough, especially when you're unsure about what to eat or which exercise routine to stick to for dropping those extra pounds. Sunil Shetty, a fitness coach known for his fat-loss transformations, frequently shares helpful health tips with his followers on Instagram. In a post from April 4, he outlines a diet plan designed to help you lose 20 kg. Let’s dive into his advice and discover his best strategies for reaching your weight loss goals.

In his post, Sunil provides a clear plan for shedding 20 kg, emphasizing, "No starvation, no crash diets, eat right, train smart, and stay consistent." His method prioritizes long-lasting habits instead of quick fixes. Here’s what you need to do to implement his fat-loss strategy.

1. Focus on protein first

Aim for 1.5 to 2 grams of protein for every kilogram of your body weight.

How it functions:

• Develops muscle
• Enhances metabolism
• Helps you feel satisfied for a longer time

Top sources of protein:

• Veg: Tofu, paneer, oats, chickpeas, and almonds
• Non-veg: Eggs, chicken, tuna, and shrimp

Pro tip: Kick off each meal with some protein to help control cravings and make you feel satisfied more quickly.

2. Boost your fiber intake

Try to get around 25–30g of fiber each day; it helps you feel fuller for a longer time and promotes better digestion.

Great sources include lentils, veggies, soy chunks, pulses, nuts, and whole grains.

The significance of it:

• Stops you from overeating
• Boosts digestive health
• Helps manage cravings

Tip: Snack on fiber-packed vegetables before your meals to help control your hunger and prevent overeating.

3. Enhance your gut health by incorporating probiotics

Why it’s important:

• Enhances digestion
• Alleviates bloating
• Aids in weight loss

Top sources: Yogurt, pickles, buttermilk, kanji, idli, and dosa.

Tip: Add probiotics to your meals to boost nutrient absorption and promote a healthier metabolism..

4. Incorporate healthy fats

The importance of this:

• Healthy fats keep you full
• Support hormones
• Aid fat loss.

Best sources: Ghee, nuts, avocado, mustard oil, coconut, fatty fish.

Hack: Swap refined oils with ghee or mustard oil to boost metabolism naturally.

5. Opt for complex carbohydrates

The significance of it:

• Provides sustained energy
• Helps curb cravings

Top sources:

Whole grains like wheat, rice, jowar, bajra, along with lentils, chickpeas, and kidney beans.

Tip: Aim for one fistful of carbs at each meal to help with fat loss.

6. Clever snacks for shedding pounds

Treat yourself to your favorite dessert once a week without any guilt.

Ideal timing: Right after a nutritious meal to prevent overeating and manage cravings effectively.

Tip: Enjoy a protein-rich meal before your dessert → it helps minimize fat storage and keeps you satisfied.

7. The rules of the game: Managing your portions

Control your portions, control your fat loss.

The perfect dish for you:

Protein – about the size of your palm

Veggies – two handfuls

Carbs – one handful

Fats – roughly the size of your thumb

Tip: Opt for smaller plates to fool your brain into eating less and speeding up fat loss.

Read Also: Stay Cool and Safe: Doctor’s Summer Survival Tips to Beat the Heat

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