{"id":376560,"date":"2026-04-05T16:50:08","date_gmt":"2026-04-05T16:50:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/376560\/"},"modified":"2026-04-05T16:50:08","modified_gmt":"2026-04-05T16:50:08","slug":"man-who-lost-12-kg-in-2-months-shares-his-exact-diet-plan-says-he-ate-the-same-4-meals-daily","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/376560\/","title":{"rendered":"Man who \u2018lost 12 kg in 2 months\u2019 shares his exact diet plan, says he ate the same 4 meals daily"},"content":{"rendered":"

Losing weight is a challenging journey, and most people give up in the first few weeks because of a lack of results, the same boring exercises<\/a>, and bland meals. But this man, Eshaan Karde, lost 12 kilos in two months by having the same four meals daily.<\/p>\n

\"EnoughEnough quantities of protein, fats, and carbs in routine can help me lose weight. (Unsplash)<\/p>\n

Also read | Woman who lost 27 kg shares exactly what to eat before and after a workout for fat loss: \u2018Aim for 15-25 g of protein\u2026\u2019<\/a><\/p>\n

In an Instagram post dated March 3, 2026, Eshaan shared his diet plan that helped me lose 12 kgs in two months. He went from 82 kg to 70 kg by sticking to a similar routine and diet plan every day for two months. His transformation journey is truly inspiring for those who are willing to lose weight and achieve their desired shape. Here\u2019s the breakdown of Eshaan\u2019s diet plan<\/a>.<\/p>\n

Eshaan said, \u201cI followed this diet with 80\u201390% consistency and on busy days, I swapped lunch with protein-rich chicken wraps \/ rice bowls.\u201d \u201cNo cheat meals \u2014 no sugar, no chips, no biscuits,\u201d he added.<\/p>\n

Breakfast<\/p>\n

Breakfast<\/a> is one of the most important meals of the day because it gives the body the necessary energy to work all day long. Thus, it is important to get the right nutrients in the morning<\/a>. He ensured to have protein<\/a> in his diet along with enough carbs and fats for energy. Here\u2019s Eshaan\u2019s breakfast meal:<\/p>\n

\u2022 1 scoop whey protein<\/p>\n

\u2022 Protein oats<\/p>\n

\u2022 150ml milk<\/p>\n

(35g protein | 35g carbs | 8g fats)<\/p>\n

Lunch<\/p>\n

After breakfast, lunch<\/a> is another important meal of the day, which should be balanced with all the nutrients. Eshaan ensured to consume more protein, carbs, and fats<\/a> in lunch as compared to breakfast. Here\u2019s his lunch meal:<\/p>\n

\u2022 200g chicken breast (or paneer)<\/p>\n

\u2022 2 rotis<\/p>\n

\u2022 Light gravy + salad<\/p>\n

(50g protein | 45\u201350g carbs | 10\u201312g fats)<\/p>\n

Evening snack<\/p>\n

Most people get diverted from their diet plan during the snacking hours. But rather than any fried or junk food<\/a>, Eshaan smartly planned his evening meal as well. His evening snacks also gave him enough protein, carbs, and fats. Here\u2019s Eshaan’s evening snack:<\/p>\n

\u2022 1 fruit<\/p>\n

\u2022 Handful of dry fruits<\/a><\/p>\n

\u2022 5 egg whites<\/p>\n

(22\u201324g protein | 25g carbs | 8g fats)<\/p>\n

Dinner<\/p>\n

Dinner<\/a> is the last meal of the day, and to keep it light yet fulfilling, Eshaan reduced the carbs and fats, but kept enough protein in this meal. Here\u2019s Eshaan\u2019s dinner meal:<\/p>\n

\u2022 200g chicken \/ paneer salad<\/p>\n

(45g protein | 5g carbs | 8g fats)<\/p>\n

He shared that there are three main nutrients<\/a> our body needs. For non-vegetarians, he shared how many nutrients one can get.<\/p>\n

Total Macros (Chicken Version)<\/p>\n

~150\u2013155g protein<\/p>\n

~110\u2013120g carbs<\/p>\n

~35\u201340g fats<\/p>\n

~1400\u20131500 kcal energy<\/p>\n

For vegetarians<\/a>, he shared how many nutrients one can get.<\/p>\n

Total Macros (Paneer Version)<\/p>\n

~130\u2013135g protein<\/p>\n

~110\u2013120g carbs<\/p>\n

~90\u201395g fats<\/p>\n

~1700\u20131800 kcal energy<\/p>\n

Note to readers: This report is based on user-generated content from social media.HT.com<\/a> has not independently verified the claims and does not endorse them. This article is for informational purposes only.<\/p>\n","protected":false},"excerpt":{"rendered":"Losing weight is a challenging journey, and most people give up in the first few weeks because of…\n","protected":false},"author":2,"featured_media":376561,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[68573,180641,163,1168,85,46,543,79546,591],"class_list":{"0":"post-376560","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-diet-plan","9":"tag-evening-snacks","10":"tag-health","11":"tag-healthy-diet","12":"tag-il","13":"tag-israel","14":"tag-nutrition","15":"tag-protein-rich-meals","16":"tag-weight-loss"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/376560","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=376560"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/376560\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/376561"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=376560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=376560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=376560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}