15/02/2026
🎓 PRACTICAL DIET TIPS FOR COLLEGE STUDENTS & BACHELORS STAYING IN HOSTELS/ROOMS 🏠
By Dr. V. Hariharan, MD., (PhD)., Diet Consultant & Metabolic Scientist
Yesterday, a family from Perambalur came to consult with me. Both parents have been following my diet protocols for the last 8 years—their health reports were absolutely "CRYSTAL CLEAR" and normal. ✨
However, their two sons (aged 24 and 19) both weighed 100 kg. ⚖️ They are working in Bangalore, staying in rented rooms, and eating hotel food more than 10 times a week. 🍔🍟
👉 WHAT IS THE ONE THING CHATGPT CANNOT GIVE YOU? 🤔
Getting a diet chart is easy today. You can ask an AI and start a diet in 10 minutes. But how do you stay COMPLIANT (consistent) for a lifetime? People pay my fees to learn that psychological and practical sustainability. 🧠💡
For students and bachelors staying away from home, here is the EASY STEP formula I recommended:
🍴 THE BACHELOR DIET PLAN
1️⃣ BREAKFAST (The No-Cook Method):
Never eat breakfast outside. In just 5 minutes at home, prepare BUTTER TEA or GHEE TEA. ☕ Pair it with roasted almonds or peanuts from a container. Simple and effective! 🥜
2️⃣ LUNCH (The Social Balance):
Enjoy your meal with friends! 🤝 Idli, Dosa, or Rice—anything is okay for now. BUT—strictly NO sugar, maida (refined flour), biscuits, or deep-fried items. 🚫🍩
3️⃣ DINNER (Protein Power):
If eating out, choose Grilled Chicken, Tandoori, Paneer Tikka, or a 4-egg Omelet. 🍗🥚 To keep it interesting, rotate between omelets, half-boiled eggs, or scrambled eggs.
4️⃣ SNACKS:
Tea, Coffee (no sugar), Milk, Mushroom Soup, or Guava. 🍄☕🍏
🚀 DIET IS A JOURNEY: THE PHASE-WISE APPROACH
🔹 PHASE 1 (Year 1): Follow the method above. More than weight loss, the goal here is to train your mind to get used to this lifestyle. 🧠
🔹 PHASE 2 (The Next Level): Once you have the mental discipline after a year, switch to a Full Paleo routine for all three meals to reach your target weight. 📉
🔹 PHASE 3 (Lifetime Maintenance): After reaching your goal, maintain a 70% PALEO lifestyle (2 meals Paleo, 1 meal healthy carbs). 🥗
💪 EXERCISE: THE 'SHOCKING' ADVICE!
The boys told me they planned to hit the gym daily. I told them: "DON'T." 🛑
FREQUENCY: Lifting weights or doing bodyweight exercises (Push-ups/Squats) just 2 DAYS A WEEK is enough. 🏋️♂️
THE REASON: This is sufficient to prevent muscle loss.
THE TRAP: If you go to the gym daily and eventually stop, the weight rebound is much higher. A 2-day-a-week commitment is something anyone can maintain—even after marriage or a promotion! 💍👔
🧐 THE REALITY CHECK
Even after explaining all this, when someone asks, "Doctor, can I go to the gym for 2 hours today and start a 100% strict diet immediately?" it exhausts me as a physician. 😅
THE SOLUTION ISN'T SPEED; IT’S WISDOM. 💎
(Share this post with your friends, especially those living in bachelor rooms—they need to hear this! 👇)
