Fitness coach Yatinesh Nirbhavne frequently showcases the weight loss exercises and transformation stories of his clients on social media platforms. In a recent update, he highlighted Omar's fitness journey, during which Omar successfully lost nearly 27 kg over a period of four months. Yatinesh, who himself achieved a weight loss of 23 kg in 100 days, also shared details about three fat-loss meals that contributed to Omar's significant transformation.

Fat-loss meal options

According to the fitness coach, Omar's initial weight was 95 kg. By adhering to a fat-loss diet, he was able to reduce his weight by 27 kg within 120 days, bringing his current weight down to 68 kg. Yatinesh provided two distinct fat-loss diet plans, each containing three meal options that Omar followed to attain his remarkable results. The first plan included the following three meals:

1) Boiled egg whites, sliced apples, and soaked almonds

2) Roti, curd, sabji, and lentils

3) Paneer, roti, sabji, and cucumber

In the second meal plan, Yatinesh noted that Omar eliminated sugar from his diet for four months. His daily regimen began with a medium-sized glass of warm jeera (cumin) water. For the first meal, he consumed 50 grams of masala oats, 30 grams of roasted peanuts, and sliced cucumbers. The second meal comprised two medium-sized rotis, soya chunks, and black chana sabji (50 grams of soya chunks and 30 grams of black chana), accompanied by one cucumber. Finally, for the third meal, he had a medium-sized bowl of green moong sabji, 150 grams of cooked rice, curd, and a salad consisting of cucumber and carrots.

Including protein in diets

Omar's fat-loss diet plan incorporated a source of protein in each meal. Protein is an essential component during weight loss and plays a crucial role in maintaining a healthy diet. In an interview with HT Lifestyle, Dr. Seema Puri, a senior nutritionist and former professor at the Department of Nutrition, Institute of Home Economics, University of Delhi, emphasized the importance of protein, stating, “Protein is an important component of enzymes, hormones, and blood constituents like haemoglobin and therefore necessary for performing a multitude of physiological functions in the body.”

The ICMR suggests that an average Indian adult should consume 0.66 grams of protein per kilogram of body weight per day, irrespective of their level of activity or gender. It is essential that this protein is sourced from a well-rounded and varied diet that also fulfills the individual's energy needs, as protein utilization occurs only when there is sufficient energy available.

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