03/11/2025
Key Principles⬇️
High-Protein (to preserve muscle)
Calorie Deficit (1,000-1,200 deficit/day)
Low-Carb (to flush water weight + fat)
Strength Training + Cardio Combo
Proper Hydration + Electrolytes
No junk, sugar, alcoholđźš«đźš«
15-Day Plan (1,200-1,400 kcal)
Meal 1 (8 AM): ½ cup oats + 1 scoop whey protein OR 5 egg whites (or paneer/tofu scramble), black coffee/green tea (no sugar).
Meal 2 (11 AM): 150g Greek yogurt/curd + 10
soaked almonds, 1 fruit (apple/kiwi/berries).
Meal 3 (2 PM - Lunch): 100g paneer/tofu/ chicken breast/soy chunks, 1 bowl dal + 1 multigrain roti OR ½ cup brown rice, 1 cup salad (cucumber, tomato, lettuce).
Meal 4 (5 PM - Snack): Black coffee + 1
handful roasted chana OR boiled sprouts.
Meal 5 (8 PM - Dinner): 150g paneer/tofu/lean
protein, stir-fried veggies (broccoli, capsicum, zucchini), 50 gm at dinner.
• Before Bed (Optional): Herbal tea OR 1 scoop
casein protein.
Workout Routine (Twice a Day Optional)
Morning (Fastest Fat Burn): 30-45 min fasted cardio (brisk walk, incline treadmill, cycling).
Evening (Strength + HIIT): 45 min weight training (compound lifts: squats, push-ups, rows) + 10-15 min HIIT (burpees, jumping jacks, sprints).
• Hydration & Lifestyle
2.5 liters water/day + pinch of salt
(electrolytes).
Sleep 7-8 hours (crucial for fat loss
hormones).
1 refeed day (Day 8) → Slight carb increase (oats, quinoa, sweet potato).
đźš«Avoid
Sugar & sweets
Alcohol, soda
Deep fried or junk food
Skipping meals completely
đź’ŞExpected Results
First 5 days: Rapid water + glycogen drop (2-3
kg).
Next 10 days: Consistent fat loss (4-5 kg).
Total: 6-8 kg in 15 days (depends on
adherence & starting weight).
