Eshaan Karde, a content creator in Mumbai, garnered attention after sharing his 12 kg weight loss journey over 2 months in an Instagram post on 3/3, according to NDTV. He stated that balancing an office job with gym workouts and dieting was the most rigorous challenge he had faced. Despite sleepless nights and moments of doubt, Eshaan persevered without giving up.

He attributed his success to strictly following a consistent diet and lifestyle for 60 days. "I maintained 80-90% discipline and completely avoided cheat meals, sugar, chips, or cookies. On busy days, I flexibly replaced lunch with protein-rich chicken rolls or rice to ensure energy", Eshaan, 23, said.

Eshaan's toned physique after weight loss. Screenshot

The young man began his weight loss journey from 26/1 to 27/3. Previously, Eshaan weighed 80 kg, with 25-26% body fat. After 2 months of dietary adjustments, he reduced his weight to 70 kg, with body fat dropping to only 14-15%. "The best part of this journey is that I didn't lose much muscle; it was primarily fat loss", Eshaan said, adding that he is close to achieving his dream physique.

He explained that his diet was divided into four meals. Breakfast is one of the most important meals, providing essential energy for daily activities. Therefore, Eshaan always ensured his breakfast included sufficient protein, carbohydrates, and fats to maintain energy levels. His breakfast typically consisted of one scoop of whey protein combined with oats and 150 ml of milk, providing about 35 grams of protein, 35 grams of carbohydrates, and 8 grams of fat.

For lunch, he prioritized nutrient balance, consuming 200 grams of chicken breast (or traditional Indian paneer fresh cheese) accompanied by two roti flatbreads, a light sauce, and green vegetables. This meal provided higher nutritional content than breakfast, with approximately 50 grams of protein and 45-50 grams of carbohydrates.

The afternoon often presents the biggest temptation to break a diet, but Eshaan cleverly replaced fast food with a light, healthy snack: one fruit, a handful of dried nuts, and 5 egg whites, providing about 22-24 grams of protein.

Finally, to end the day lightly yet satiated, Eshaan minimized carbohydrates and fats at dinner, focusing solely on 200 grams of chicken salad or fresh paneer, ensuring an additional 45 grams of protein for muscle recovery.

According to Eshaan, his diet was designed around three essential nutrient groups. With a chicken-based menu, he consumed about 150-155 grams of protein, 110-120 grams of carbohydrates, and 35-40 grams of fat, equivalent to 1,400-1,500 kcal daily. In contrast, for the vegetarian option using paneer cheese, protein intake reached about 130-135 grams, but fat and calorie content were higher, ranging from 1,700-1,800 kcal.

Binh Minh (According to Hindustan Times, NDTV)