A universal approach to health and weight loss does not exist, as individual needs vary significantly. However, it is likely that you have encountered the concept of intermittent fasting, a dietary method characterized by specific eating restrictions. This may involve abstaining from food in the morning or limiting consumption to designated hours throughout the day. Khushal Chawla, who has transitioned into a fitness coach, attributes his remarkable weight loss of 95 kg largely to his dietary choices.

Recently, he shared his intermittent fasting regimen on his Instagram account, Khushal Fitness, which features both vegetarian and non-vegetarian meal options, potentially enabling individuals to lose between 1 to 2 kg weekly.

With the New Year 2025 approaching, now is an opportune moment to revamp your dietary habits, and Khushal's 7-day meal plan serves as an excellent starting point. He outlined his weekly intermittent fasting schedule as follows:

⦿ 16-hour fasting period - 8-hour eating window

⦿ Fasting duration: 7:30 PM to 11:30 AM

⦿ Eating duration: 11:30 AM to 7:30 PM

⦿ During fasting, one may consume water, green tea, black coffee, or black salt water

⦿ Anticipated fat loss: 2.5 to 4 kg within 14 days

Continue reading for comprehensive details regarding the meal plan.

First meal: 11.30 am

⦿ Monday: One stuffed paneer or vegetable besan chilla accompanied by green chutney

⦿ Tuesday: 200 g of assorted fruits paired with 20 g of nuts (options include apple, papaya, guava, pomegranate, or pear)

⦿ Wednesday: Overnight oats (35 g oats mixed with milk, apple, or pomegranate) topped with honey and 5 crushed almonds

⦿ Thursday: 200 g of assorted fruits with 20 g of nuts

⦿ Friday: Vegetable poha (45 g flattened rice combined with 80-100 g of vegetables and one pomegranate)

⦿ Saturday: 200 g of assorted fruits with 20 g of nuts

⦿ Sunday: Three idlis with sambhar, one masala dosa, two slices of bread sandwich, or one bowl of upma.

Second meal: 2 pm

⦿ Monday: 1 chapati accompanied by 1-2 bowls of paneer bhurji or tofu bhurji, along with 120 g of salad and 1 serving of raita.

⦿ Tuesday: 2 chapatis served with 1 bowl of preferred sabzi, salad, and curd.

⦿ Wednesday: 130-150 g of rice paired with 160-180 g of rajma and salad.

⦿ Thursday: 1 chapati with 2 bowls of chickpea sabzi, a choice of dal, salad, and 1 cup of raita.

⦿ Friday: 1 chapati served with 1 bowl of soya chunk sabzi or a preferred sabzi, along with salad and 1 cup of raita.

⦿ Saturday: 1-2 chapatis with paneer sabzi or dal, accompanied by salad and 1 cup of curd.

⦿ Sunday: Chickpea salad consisting of 50 g of chickpeas, 80-100 g of paneer, cucumber, tomato, onion, chaat masala, and lemon.

Third meal: 5 pm

⦿ Monday: 1 bowl of puffed rice.

⦿ Tuesday: Sweet corn chaat.

⦿ Wednesday: 1 glass of buttermilk or coconut water.

⦿ Thursday: 20 g of makhana.

⦿ Friday: 1 bowl of puffed rice.

⦿ Saturday: 1 small bowl of roasted chana.

⦿ Sunday: 1 small bowl of peanuts or roasted makhana.

Fourth meal: 7.30 pm (Veg)

⦿ Monday: 150-170 g of vegetable daliya or khichdi, served with salad.

⦿ Tuesday: 150-170 g of paneer cutlet.

⦿ Wednesday: 1 stuffed vegetable moong dal chilla with green chutney.

⦿ Thursday: 1 chapati with 150 g of paneer bhurji or mixed vegetable sabzi, accompanied by salad.

⦿ Friday: 150-170 g of vegetable vermicelli upma.

⦿ Saturday: 40 g of masala oats with vegetables, or 1 bowl of dal soup, moong dal khichdi, milk daliya

⦿ Sunday: One chapati accompanied by matar paneer sabzi or paneer bhurji, along with a side salad.

Fourth meal: 7.30 pm (Non veg)

⦿ Monday: 150-170 grams of grilled chicken served with a salad.

⦿ Tuesday: 150-170 grams of paneer cutlet.

⦿ Wednesday: Two slices of bread paired with a two-egg omelette.

⦿ Thursday: One chapati served with 150 grams of paneer bhurji or mixed vegetable sabzi, accompanied by a salad.

⦿ Friday: 150-170 grams of chicken tikka or fish tikka served with a salad.

⦿ Saturday: Two slices of bread served with a two-egg omelette.

⦿ Sunday: 170 grams of grilled chicken accompanied by a salad.

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